CrossFit Evergreen – CrossFit

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow. If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.
If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become. Accountable to our thoughts, responsible to our actions.

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Paul Bunyon (AMRAP – Rounds and Reps)

15 min. AMRAP

– 60 du’s (100 singles)

– 20/15 Cal Echo Bike

– 9 deadlifts 205/145
– expect from 2-5 rounds.

Modifications:

– as needed

Core Body Armor (Weight)

3 sets of:

– 15 weighted glute bridges

– 12 double KB front rack box step ups

– 9 pausing V- ups

(rest between 1 min and 90s between sets)
– core work across 3 different movements

– movement focus, not loading or intensity.

– working slowly and with full control will help our joints and tendons to stay strong and healthy

– our pause during the V-ups will be at the top of the “V”.

– we will score the weight of the glute bridge for our score. Weight can increase of the three sets. Score heaviest set.

CrossFit Evergreen – CrossFit

“we’re so busy watching out for what’s just ahead of us that we don’t take any time to enjoy where we are.” Bill Watterson

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves. “I’ll be happy when:” I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turn to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

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Warm-up

See coaches board for warm-up

Power Clean (12 min for 5 sets: 2 + 1 +1 + 1)

5 sets:

– 2 muscle cleans

– 1 pausing high hang power clean

– 1 pausing hang power clean

– 1 pausing low-hang power clean

– all pauses are for 1s in the catch position

– catch position is with slightly bent knees, not fully extended

All % based on 1RM Power clean

set 1 – 35%

set 2 – 40%

set 3 – 45%

set 4 – 50%

set 5 – 50-55%

Finish Line (Time)

21-15-9

– power cleans 95/65

– barbell facing burpees

directly into

– 1,000m row or ski erg (or 50/35 Echo Bike

CrossFit Evergreen – CrossFit

“Most people think they lack motivation when they really lack clarity.” James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly and thought on where you would be in a year from now? How about in 5 years? 10 years? 20?

It can be a blurry picture, but it should be. This pivotal step is far too often missed, rushed, and even avoided all together. he result is we begin to climb our ladder up to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive are our strength. We just need to continue to point ourselves in the right direction.

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Warm-up

(About 10 minutes)

– personal stretches

– 1-2 minutes any erg

– couch stretch

– pigeon pose (box or bench an option)

– straddle stretch

– foam/LAX roll

Barbell warmup routine

– 5 good mornings

– 5 back squats

– 5 elbow rotations

– 5 strict press and reach

– 5 Romanian dl

– 5 front squats

Strict Handstand Push-Ups (one – 2 min. set for max reps)

HSPU with no added assistance from a kip.
– do a few warmup reps before starting the clock

– THESE DO NOT NEED TO BE UNBROKEN – just max effort in 2 min.

modifications:

– 2 db strict press

Strict Pull-Up (one 2 min set for max reps)

– do a few warmup reps before starting the clock

– THESE DO NOT NEED TO BE UNBROKEN – just max effort in 2 min.

modifications:

– aussie rows

– bent over barbell rows

Back Squat (10-8-6-4-2 in a 12 minute window)

All % based on 1RM back squat
10 reps @ 72%

8 reps @ 72%

6 reps @ 78%

4 reps @ 83%

2 reps @ 88%

Modifications as needed

Fight Night (AMRAP – Rounds and Reps)

20 min AMRAP

– 20 thrusters 65/45

– 20 hang power snatches 65/45

– 20 box jumps 24/20 (Step ups and over are also Rx)

– 20 OHS 65/45

– 20/15 calorie row
– this resembles the benchmark WOD “Fight Gone Bad”

– to describe this WOD, it is “light and long”

– lighter weights should help you find a manageable break up plan for these movements

– expect 2-4 rounds

– you are not required to extend fully at the top of the box

Modifications as needed, discuss with coach.

CrossFit Evergreen – CrossFit

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Saturday Special

Today is a no score day. HOWEVER, we will do six different Sally Up’s.

push-ups

squats

“Hello Dolly’s”

rollouts

2 handed db OH tri’s

V-up’s

“Sally Up” (No Measure)

“Sally Up” (No Measure)

“Sally Up” (No Measure)

“Sally Up” (No Measure)

“Sally Up” (No Measure)

“Sally Up” (No Measure)

CrossFit Evergreen – CrossFit

“integrity is not a noun, it’s a verb.”

Just about everyone “knows” right from wrong. And if someone knows right from wrong, they could be said to “have integrity,” as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with it.

The paradigm shift is as powerful as it is simple: every day we wake, every day to a chance to live a life of integrity. For some this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again and to change the course of what “was” to “what is.”

Integrity ia an everyday thing. Its a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

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Warm-up

Take 10 minutes to do the coaches warm-up

Kick Push (AMRAP – Rounds and Reps)

Ascending ladder for 12:00:

– 3 push presses 95/65

– 3 toes to bar

– 3 calories Echo Bike

Reps climb by 3 reps every round.
– Today there is a 20 minute running clock.

– the first 12 minutes is an AMRAP

– score will be rds. and reps

– barbell comes from the floor.

– expect to get into the round of 15.

– you should be able to complete push presses in 2-3 sets.

Modifications:

– reduce weight

– use dumbbells

– knees to elbows or knee raises

– V-ups

Split Jerk (work up to a heavy single split jerk)

On the 12:00, using an 8:00 minute window, build to a heavy single split jerk

Split Jerk

– as we explode up we want to focus on driving the bar straight up pulling our head out of the way.

– as the bar goes up, we want to use the weight of the bar to push ourselves down under the bar.

CrossFit Evergreen – CrossFit

“Discipline is choosing between what you want now, and what you want most.” Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt or sway us. Where our discipline can see the temptations for what they are and make the right decision.

This skill, as it truly is a skill, is one that we can practice and has been linked to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

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Highway to Hmmm… (Calories)

30 minute Echo Bike, but

every 5 minutes (starting at 5:00) do:

– 10 Russian Twists 24/16 Kg (no bouncing KB)

– 40 flutter kicks

– :20s hollow hold
– no bouncing of KB off the floor, touch the KB to the floor

– if you can’t do the full :20s hollow hold, break it up just accumulate :20s.

Modifications:

– sub any other machine

– plank