CrossFit Evergreen – CrossFit

“Seek not good from without; seek it within yourselves, or you will never find it.” Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game,” where we’re using external events as excuses.

A core tenant of mental toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can focus on the moves to make to put ourselves into better positions. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon, and it only comes from within.

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Snatch Technique (every 2 min x 5 sets)

every 2 min. x 5 sets

– 3 snatch grip push jerks

– 3 OHS

– 3 snatch balances

based on 1RM snatch

set 1 – 50%

set 2 – 55%

sets 3-5 – 60%
– This lighter weight technique complex will help teach an aggressive shoulder punch and getting comfortable at the bottom of the snatch

– the 9 reps do not need to be unbroken

– Barbell is taken from the rack

– sets begin every 2 min. 0-2-4-6-8

– record heaviest set

Modifications as needed

Middle management (Time)

For time:

– 40/30 cal row

– 20 squat snatches 75/55

– 40/30 cal row
– Today’s WOD will dial in the skills from the strength work.

– designed to take between 6-10 minutes.

– barbell starts from the ground.

– Think about using a hook grip.

Modifications:

– 30/21 cal Echo Bike vs. row

– 400m run vs. row

– db power snatches

CrossFit Evergreen – CrossFit

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions; “Where do you want to go?” and “How hard are you willing to work to get there?” Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.

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Warm-up

See coaches board

Round and Round (AMRAP – Rounds and Reps)

16 min. AMRAP:

Buy-in: – 50/35 Calorie Echo Bike

With remaining time:

– 15 box jump overs 24/20 (step-ups also Rx)

– 12 double db power cleans 35/20

– 9 C2B pull-ups
– expect about 3-4 rds.

Modifications as required

Think (Time)

For time: partitioned as desired:

– 2k row

– 35 GHD sit-ups

– 7 HSPU
– the row will take about the same amount of time no matter how we break it up.

– lean in heavy on the items you are strongest. Don’t leave the most difficult to the end or they will slow you down.

– an example of one approach could be:

– 3 HSPU

– 15 GHD sit ups

– 500m row

– 2 HSPU

– 10 GHD sit ups

– 500m row

– 2 HSPU

– 10 GHD sit ups

– 1,000m row

Modifications as needed.

CrossFit Evergreen – CrossFit

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” Scott Adams

With a tiny sound, one that in and of itself might not even be noticiable. Shortly after the initial sound comes it’s echo. Still nothing enough to make anyone notice. This happens over and over until it impossible to ignore. This is called the “changing of the echos.” it starts with a single tiny noise Will we start one today?

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Warm-up

Mobility:

– 2 min on any erg or a lap

– pigeon stretch

– wall/rig pec stretch

– front rack stretch on box or floor

Activation:

Barbell warm up

– 5 good mornings

– 5 back squats

– 5 elbow rotations

– 5 strict press & reach

– 5 Romanian dl’s

– 5 front squats

Pauing front squat complex (5 sets of 2)

– 1 pausing front squat (3s in the hole)

– 1 front squat
set 1 – 60% of 1RM front squat

set 2 – 63%

set 3 – 66%

set 4 69%

set 5 – 72%

modifications:

– back squats

– air squats to box or bench

Pausing push press complex (5 sets of 2)

– 1 pausing push press (3s in the dip)

– 1 push press
set 1 – 50% of 1RM jerk

set 2 – 55%

set 3 – 60%

set 4 – 60-65%

set 5 60-70%

– score heaviest set

Squat clean thruster (5 set of 1)

bar taken from the ground

1 squat clean thruster
score the heaviest

set 1 – 65% of 1RM jerk

set 2 – 70%

sets 3-5 75-85%

Down to Earth (Time)

7 rounds of

– 200m run/erg (see subs below)

– 7 thrusters 75/55

– 7 bar facing burpees
– today is about a little more cardio – again

expect it to take between 15-25 minutes

– run modifications: 250m ow or 12/9 cal Echo Bike or 200m ski erg

other modifications as needed

CrossFit Evergreen – CrossFit

Pick one of the three for today’s workout.

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Chests R Us (AMRAP – Reps)

0:00 – 5:00

Buy-in: 100 partner wall ball sit ups 20/14 (alternating)

(If you finish before 5 minutes you can start on your team bench presses)

5:00 – 20:00 Bench press

1st 50 reps: 95/65

2nd 50 reps: 115/80

3rd 50 reps: 135/95

4th 50 reps: 155/105

Any remaining time: 185/125

Back & Bi’s R Us (AMRAP – Reps)

0:00 – 5:00

Buy-in: 100 partner wall ball sit ups 20/14 (alternating)

(If you finish before 5 minutes you can start on your team bench presses)

5:00 – 20:00 Back & Bi’s

1st 50 reps: db row 30/15 (each arm)

1st 50 reps: db curls 15/5 (each arm)

2nd 50 reps: db row 40/20

2nd 50 reps: db curl 20/10

3rd 50 reps: db row 50/25

3rd 50 reps: db curl 25/15

4th 50 reps: db row 55/30

4th 50 reps: db curl 30/20

Any remaining time: db row 60/35

or db curl 35/25

Shoulders & legs R Us (AMRAP – Reps)

0:00 – 5:00

Buy-in: 100 partner wall ball sit ups 20/14 (alternating)

(If you finish before 5 minutes you can start on your team bench presses)

5:00 – 20:00 Back & Bi’s

1st 50 reps: db front/side delts 5/2

1st 50 reps: db rear delts 5/2

1st 50 reps: Bulgarian split squats no weight

1st 50 reps: calf raises no weight

2nd 50 reps: db front/side delts 10/5

2nd 50 reps: db rear delts 10/5

2nd 50 reps: Bulgarian split squats 10/5

2nd 50 reps: calf raises 10/5

3rd 50 reps: db front/side delts 10/5

3rd 50 reps: db rear delts 10/5

3rd 50 reps: Bulgarian split squats 15/10

3rd 50 reps: calf raises 15/10

4th 50 reps: db front/side delts 20/12

4th 50 reps: db rear delts 20/12

4th 50 reps: Bulgarian split squats 20/12

4th 50 reps: calf raises 20/12

Any remaining time: db front/side delts 25/15

& db rear delts 25/15

or

Bulgarian split squats 35/25 & calf raises 35/25

CrossFit Evergreen – CrossFit

“You’ll miss the best things if you keep your eyes shut.” Dr. Suess

This quote is worth reading twice. We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “Keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

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Chests R Us (AMRAP – Reps)

0:00 – 5:00

Buy-in: 100 partner wall ball sit ups 20/14 (alternating)

(If you finish before 5 minutes you can start on your team bench presses)

5:00 – 20:00 Bench press

1st 50 reps: 95/65

2nd 50 reps: 115/80

3rd 50 reps: 135/95

4th 50 reps: 155/105

Any remaining time: 185/125

CrossFit Evergreen – CrossFit

“Don’t bunt. Aim out of the ballpark.” David Oglivy

One of the most dangerous things we can do in life is to dream too small. When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fukfikking prophecy from that point forward as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball overthe fences.

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Warm-up

Mobility:

– puppy pose

– shoulder to floor

– wrist stretches

– couch stretch

– pigeon pose

– butterfly

– pike

– straddle stretch

– kneeling split

Double Tabata (AMRAP – Reps)

30 minute EMOM

Double Tabata (:40 on/ :20 off)

minute 1: – favorite erg calories

minute 2: – Russian KS swings 24/16 (green/yellow)

minute 3: – V- ups

minute 4: – double unders (S: singles)

minute 5: – weighted abmat sit ups 45/35 plate

repeat 5 more times
– steady movement

Modifications:

– erg cal: alternating lunges