CrossFit Evergreen – CrossFit

“There is a reason between listening and waiting for your turn to speak.” Simon Sinek

Listening is a skill,
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next, in these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand, not to reply.

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Warm-up

Mobility:

– 2 mins on any erg or a lap

– foam roll calves

– straddle stretch

– butterfly stretch

– Cossack stretch

– 10 pvc pass throughs

– 10 Good Mornings

– 10 light KB swings

Again and Again (Time)

On the 10:00 x 3 rounds

– 400m run

– 20/15 cal row

– 200m plate run 35/15

– 20 goblet squats 24/16 (green/yellow)
Stimulus:

– This cardio heavy WOD has us beginning a new round every 10 minutes

– Complete the listed work and rest with whatever time remains

– New rds begin on the 0:00 – 10:00 – 20:00

– Your score will be a total (so everyone will be in the 20+ timeframe).

GOBLET SQUAT

– air squat to box, bench or ball

Metcon (No Measure)

Body Armor (time permitting do 1-2 or all 3 giant sets)

– 9 single legged landmine Romanian dl’s (each leg)

– 15 db bench press

– 21 two arm tricep db OH extension

CrossFit Evergreen – CrossFit

There are two definitions in the english language for the word “overcome.”

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from fire, we run into it!

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Warm-up

Mobility:

– 2 min. any erg or a lap

– couch stretch

– banded shoulder distraction

– pigeon pose and wrist stretch

– scorpions

Activation:

barbell warmup

– 5 good mornings

– 5 back squats

– 5 elbow rotations

– 5 strict press and reach

– 5 romanian DL

– 5 front squats

Jerk Balance Complex (3 sets of 3 jerk balances & 1 pausing split jerk)

% of 1RM clean & Jerk

– set 1 – 35%

– dets 2-3 35-45%
Stimulus:

– jerk technique is the main focus here, not max weight/loading

– the jerk balance takes our receiving position from a split jerk, and moves the front foot back about 8-10″.

– from this position we have a little dip & drive to accelerate the bar up

– we then push off our back foot driving us down and under the bar.

– this drill is intended to teach the feel of driving off our back foot during the split jerk.

– we finish the complex with a pausing split jerk, pausing in the catch position.

– score heaviest, but this is not supposed to be heavy!

Modifications:

– PVC drill the same movements

Push Pop (Time)

4 rounds

– 800m Echo bike

– 12 C2B pull-ups

– 800m Echo Bike

– 8 jerks 115/85
Stimulus:

– expect this to take 15-20 minutes

– chose a push jerk weight you can complete in 1 or 2 sets.

– weight starts on the ground, which means we have to be able to clean it to begin each set.

Modifications as needed

Row Endurance (Time)

2,500m row/2,000m row

on the 0:00 – 15 GHD sit ups

on the 4:00 – 12 GHD sit ups

on the 8:00 – 9 GHD sit ups

on the 12:00 – 6 GHD sit ups

– continue until the distance is completed.
– Time permitting

– Rx is also weighted abmat sit ups 45/35 plates (on chest).

CrossFit Evergreen – CrossFit

“Life is like sailing. You can use any wind to go in any direction.” Robert Brault

Are we sailing north on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs, its unseen illnesses, injuries, and schedule conflicts. But is is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want to go.

When the challenge strikes, we don’t adjust the goal, we adjust the sails.

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Warm-up

Mobility:

– 2 minutes on any erg or a lap

– pigeon stretch

– pec stretch

– front rack stretch on box or bench

Activation:

– 10 pass throughs

– 10 reverse pass throughs

– 10 good mornings

Clean Positioning A (3 sets of 3)

3 sets:

3-pause clean deadlifts
– All pauses are for 1 sec.

– Pause 1 – 2″ off floor

– Pause 2 – knee level

-Pause 3 – mid-thigh

– Working positioning in our clean deadlift today

– only pause on the way up

– this is not a regular deadlift, we are positioned in the same positions as if we are doing a clean

– score heaviest set

Clean Positioning B (3 sets: 3-position clean high pull)

Positions are “top down”

– position 1 – mid-thigh

– position 2 – knee level

– position 3 low hang (2″ off floor)
-set 1 – 60 %

– set 2 – 65%

– set 3 – 70%

In this second part we will complete a clean high pull from 3 positions.

– barbell comes from the floor to the top or starting position.

– do all three high pulls in the set without putting the barbell down

– score the heaviest

Clean Positioning C (5 sets: 3- position Squat cleans)

Positions are “top down”

– position 1 – mid-thigh

– position 2 – knee level

– position 3 – low-hang (2″ off floor)
– set 1 – 63%

– set 2 – 66%

– set 3 -69%

– set 4 -72%

– set 5 -75%

– in the final part of our clean positioning we will complete a squat starting in 3 different positions

– barbell comes from the ground and deadlifted to the top position.

– do all three squat cleans in the set before setting the bar down.

– there are 9 squat cleans in a set.

– We will score the heaviest.

Tidying Up (AMRAP – Rounds and Reps)

15 min AMRAP:

– 15 power cleans 75/55

– 30 double unders (30 singles)

– 15 wall balls 20/14

– 30 double unders (30 singles)
Stimulus:

– Expect to complete between 4-6 rds.

– light weight allows for bigger sets.

Modifications:

– dumbell power cleans

– box tap steps for jump rope

– med ball cleans or squats to a box/bench in place of wall balls

CrossFit Evergreen – CrossFit

“Pain versus Discomfort”

There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different. Pain is when we are walking through the garage and step on a nail. Pain is when we lose a limb. Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain, it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, butit’s not pain. Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable. (AND YES, THIS IS A CHANGE FROM OUR NORMAL SATURDAY ROUTINES).

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Warm-up

2 minutes on any erg or a lap

Mobility: (10 minutes)

– calf stretch

– banded shoulder distraction – frog stretch

– any other area you want to stretch/work on

Street Sweeper (Time)

15-12-9-6-3

– Front squats to a ball or box Rx:65’45; Rx+: 95/65

– 200m run/row/ski

– CTB pull-ups

– 200m run/row/ski
Stimulus:

– after each set of weightlifting and gymnastics we’ll head out for a 200m run.

– expect this to take 18-25 minutes

– With the lighter weights you should be able to complete all sets within 1-2 sets

– barbell starts on the floor

– squat clean first rep if you can

– even with the lighter weight focus on keeping the barbell on your delts and up against your neck

Modifications:

– db squats

– goblet squats

– banded pull ups

– jumping pull ups

– Aussies

– 12’9 calorie Echo bike

CrossFit Evergreen – CrossFit

“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” Marcus Aurelius

Perception. good action and gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives as much today as back then.

Perception – In 2020 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Actio – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

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push-up + toes 2 bar (AMRAP – Reps)

ascending ladder for 8:00 minutes

– 1 HRPU, 3 strict toes 2 bar

– 2 HRPU, 3 strict T2B

– 3HRPU, 3 strict T2B

– etc, going up by 1 HRPU each round
Stimulus:

– Yes we just did push ups yesterday, we can do this.

– strict control on all parts of the T2B

– our score will be the last set of HRPU’s you do. For ex. if you make it to 26 HRPU’s within 8 minutes then your score is 26

Modifications:

– V-ups

– other ab movements

– push – ups to wall or bench.

Christine (Time)

3 rounds

– 500m row

– 12 deadlifts 155/105

– 21 box jumps 24/20 (step ups are ok)
Modifications as needed

CrossFit Evergreen – CrossFit

“Every strike brings you closer to your next home run.” Babe Ruth

When you hear the name Babe Ruth, what’s the first thing that come’s to mind? Hall of Fame home run hitter (or a candy bar for the younger crowd).

What is not the immediate reaction is “all-time strikeout leader” 1,300 strikeouts! A record for three decades held by Babe Ruth. It was eventually broken by another hall of famer, Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for home run hits.

These two didn’t reach their success through the home runs. They reached it through the strikeouts. Remove those embarrassing misses and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble brings us closer to our goals. This is where we get better, in the effort.

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Warm-up

mobility: (10 min)

– 2 min. any erg or a lap

– puppy pose

– shoulder to floor

– wrist stretches

– couch stretch

– pigeon pose

– butterfly

– pike

– straddle stretch

– kneeling split

– foam roll

The Day After (Time)

27-24-21-18-15-12-9

– abmat sit ups

– Echo bike calories

the catch…..

after each set (7 rds) do:

– 5 strict pull ups

– 10 squeaker push ups
modifications as needed