CrossFit Evergreen – CrossFit

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” Sir Issac Newton

Picture a giant flywheel. It’s at rest, and we are going to start it manually.

To get it to just budge an inch, it’s freaking hard. We need to have grit, and grind and drive with everything we have just to get the slightest movement. But as soon as it moves, even just a little bit, it gets easier and easier.

By the time this flywheel does a single pass, it’s significantly easier. We are no longer in our max effort push, and it almost is spinning itself. As it moves it seems to move effortlessly, and faster than ever.

We’ve all felt this before, what was an incredible struggle at first became so natural and easy to continue. We just needed to get it started.

There’s a voice in our head that says there is time to do this tomorrow. Things are just too tight right now. The time will be right eventually. When we feel these thoughts just remember, “An object in motion tends to stay in motion.”

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Warm-up

Mobility: (about 10 minutes)

– Pigeon pose and wrist stretch 1-2 minutes each side

– foam roll

– bb thoracic extension

– samson stretch

– 5 push up to down dog

Modified Diddly Squat (Time)

With a 30 minute time cap do:

3 rds:

– 800m run

– 20 toes to bar

– 20 HRPU
– expect this to take 20-25 minutes

– majority of the time will be spent running, challenge yourself and then chip away at the remaining movements

Modifications:

– 1,000m row

– 50/35 cal Echo Bike

– 800m ski erg

– reduce reps

– feet or knees as high as possible

– V-ups

Body Armor Holds (No Measure)

3 Giant sets of:

– :30s front rack double kb/db static hold

– :30s double kb/db 90 degree squat hold

– max effort wall-sit

rest 2:00 between sets
Stimulus:

– quality over speed

– Giant set means move directly to the next movement without delay

– wall sit, knees at 90, back flat against wall, hands do not support your body, let them hang or fold them against your chest

CrossFit Evergreen – CrossFit

“If we did all the things we are capable of, we would literally astound ourselves.” Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that is the absolute astonishment that Thomas Edison talks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but to you and I. Silence is the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

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Warm-up

Mobility:

– 2 min on any erg or a lap

– banded tricep stretch

– butterfly stretch

– pigeon stretch

– pass throughs

– Good Mornings

– Samson stretch

Deadlift (5 sets of 3)

Double overhand deadlifts (no switch grips)

– set 1 70% 1RM DL

– set 2 75%

– set 3,4,5 80%

– Take 3-4 sets to build to your starting 70% weight

– the overhand grip will work your grip strength

– rather than touch and go – come to a full stop at the bottom without taking your hands off the bar.

– Do not drop the bar.

Belt Buckle (Time)

– 1000m row

– 30 deadlifts 155/105

– 30 bar facing burpees
– DL’s should be a moderate weight that you could complete 30 reps in 6 or fewer sets

– no need to come to full extension on the burpees

– Designed to take 10-15 minutes.

modifications as required

CrossFit Evergreen – CrossFit

“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful, but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

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Strict Gymnastics (AMRAP – Reps)

With a 10 minute cap do:

– max effort strict defict HSPU 45/25

– 15 strict pull ups

rest 1 minute

– max effort strict deficit HSPU

– 10 strict pull ups

rest 1 minute

– max effort strict deficit HSPU

– 5 strict pull ups

Score = # of strict deficit HSPU (Plus completion of strict pull ups)
– sets don’t have to be unbroken, but you have to complete everything inside the 10 minute window.

– Approach this with emphasis on movement quality and control not speed

Modifications:

– banded pullups

– box or pike push ups

– db strict press

Back Squat (on the minute x 5 – 2 back squats)

set 1 – 70%

set 2 – 73%

set 3 – 76%

set 4 – 79%

set 5 – 82%

Score heaviest set of 2

Wiped Clean (Time)

5 four minute rounds:

– 20 air squats to box, bench or ball

– 15/12 cal bike erg

– 5 clean & jerks 95/65

start times: 0:00, 4:00, 8:00, 12:00, 16:00
– Complete listed movements quickly and safely, time remaining in the 4 min window is for rest.

– C&J’s should be light enough to do 15+ unbroken.

– try to have at least 1 minute rest between each rd.

Strategy:

– move at a steady pace

– the bike and C&J will take the most time, plan for it.

CrossFit Evergreen – CrossFit

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Shoulders & legs CrossFit style (AMRAP – Rounds and Reps)

30 minute AMRAP of:

– 10/15 cal bike

– 10/15 Front & side db delt raises

– 10/15 rear delt db raises

– 10/15 cal ski

– 10/15 Bulgarian split lunge (each leg)

– 10/15 calf raises

– any ab movement

Rx: 10 reps; Rx+: 15 reps

Pick weights you can do unbroken for entire WOD

CrossFit Evergreen – CrossFit

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Warm-up

-a lap or 1-2 min on any erg

then 1-2 minutes on:

– pigeon pose + wrist stretches

– foam roller

– barbell thoracic extension

– child’s pose

10 each of:

– pass throughs

– Good Mornings

– Russian KB swings (light)

– scorpions

Oly Primer – Snatches & Push Jerks

3 sets:

– 3 muscle snatches

– 3 behind the neck push jerks

– 1 3 position power snatch (high hang, knees, floor)

set #1 – 35% of 1RM Snatch

set #2 – 40%

set #3 – 45%
Stimulus:

– lighter weights, prime the technique of our positions

– behind the neck push jerk is something we seldom do, chose weights wisely

– the 9 reps are designed to be completed unbroken

Big Drip (AMRAP – Rounds and Reps)

20 min AMRAP:

– 200m run

– 16/12 cal Echo Bike

– 12 single arm db snatches (alternate) 35/20 lb

– 8 C2B Pull-ups
Stimulus:

– expect 4-6 rds

– find a moderate pace to hold onto for the first 15 minutes then push harder for the final 5 minutes

Modifications as needed.

CrossFit Evergreen – CrossFit

Active Rest day

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Peri Ab Special (Time)

4 Rds:

– 25 M&M’s

– 50 Mtn Climbers

– 25 Abmat situps

– 50 flutter kicks

– 25 Russian Twists 50/30 lb db
-Don’t bounce your db off the floor, use control

1-Mile Run (Time)

Max Effort 1-Mile Run
– Pick your route, easy run.

– Sub any erg for the run