CrossFit Evergreen – CrossFit

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.

This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.

What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?

If our thoughts become actions, this must be where we start.

View Public Whiteboard

Metcon

Rest Stop (AMRAP – Reps)

AMRAP 5:

600 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans (185/135)
DESCRIPTION

Alternating between 5 minutes on and 5 minutes off in these fast paced intervals

After completing the listed running distance and rounds of “”Cindy””, you’ll complete max squat cleans in the time remaining

With rest built in, the goal is to move quickly and rest as little as possible during the work window

Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round

Your score for each round will be total squat cleans completed

Your final score for the workout is all three rounds of squat cleans added together

SQUAT CLEANS

To complete the weights as listed, we recommend having a max squat clean of at least 225/155 (Kilos: 102.5/70)

If you’re not there yet, consider dropping the weights down, at least for the final 2 barbells

CINDY

1 Round of “Cindy” is:

5 Pull-ups

10 Push-ups

15 Air Squats

With short time windows to work within, choose rep numbers or variations for the upper body movements that you see yourself being able to complete unbroken throughout

Home WOD

Metcon (AMRAP – Reps)

5 Minute Window…

600m Run + 1 Rd of Cindy

AMRAP Single Dumbell Alternating Hang Squat Cleans

5 Minute Window…

400m Run + 2 Rds of Cindy

AMRAP Double Dumbell Hang Squat Cleans

5 Minute Window…

200m Run + 3 Rds of Cindy

AMRAP Double Dumbell Squat Cleans

CrossFit Evergreen – CrossFit

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows:

“Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.
It’s refusing to see a “failure” as “defeat”.
It’s refusing to believe that elephants can’t climb mountains… and then proving it.

We look to the past not to seek out what is possible. We look to the past to study ways that have worked before.

View Public Whiteboard

Strength

Push Jerk

Build to a Heavy Complex:

2 Push Presses

3 Push Jerks

STIMULUS

DESCRIPTION

Overhead pressing is a big focus of today’s day of training

Before completing these in the conditioning piece that follows, we’ll build to a heavy complex here

These 5 reps are meant to be completed unbroken

Take the bar out of a rack

Note that there is no re-bend of the knees in the push press after driving the bar overhead

Record the heaviest unbroken complex as your final score “

Metcon

Overreaction (Time)

15-12-9:

Push Press (115/85)

Dumbbell Box Step-Overs (50/35) (24″/20″)

Directly Into…

15-12-9:

Push Jerks (115/85)

Box Jump Overs (24″/20″)
DESCRIPTION

Today we’ll work through two 15-12-9 couplets with no rest between them

After completing all the reps of push press and step-overs, you’ll transition directly to the next section of the workout

The “”dip”” and “”press”” portion of each movement today will challenge your lower body stamina on top of conditioning

The intended time range for this piece is between 9-15 minutes

DUMBBELL BOX STEP-OVERS

We’ll use a single dumbbell for this movement

You can hold the weight wherever is most comfortable for you (shoulder, hang, front rack..)

Choose a weight that allows you to complete the 15-12-9 without having to put the dumbbell down

Alternate which leg you step up with on every rep

There is no need to stand to full extension on top of the box

You can face the box or complete these reps laterally

BOX JUMP OVERS

Just like the step-overs, there is no need to stand to full extension on top of the box

Jump up to the box to complete this station “”RX””

For safety purposes in training, we recommend you avoid rebounding box jump overs

Stepping or jumping off the box is slower, but these are definitely the safer options

PUSH PRESS + PUSH JERK

Push Press: After extending the lower body, there is no re-bend of the knees

Push Jerk: After extending the lower body, you are able to re-bend the knees to drop under the weight

Let’s choose our weight on the barbell based on the Push Press, which is the more difficult movement of the two

Use a light-moderate weight that you could complete for 21+ reps unbroken when fresh

Within the workout, this should be a weight you feel comfortable completing in about 2 sets per round

The barbell will be taken from the floor, not out of a rack

Home WOD

Metcon (Time)

15 Double DB PP, 150′ Walking Lunge (unloaded)

12 Double DB PP, 100′ Walking Lunge (unloaded)

9 Double DB PP, 50′ Walking Lunge (unloaded)

.. Directly into…

15 Double DB PJ, 15 Over-and-Back DB Hops

12 Double DB PJ, 12 Over-and-Back DB Hops

9 Double DB PJ, 9 Over-and-Back DB Hops

Rx – 50’s/35’s

Body Armor

BODY ARMOR

3 Giant Sets:

50′ Single Arm OH Walking Lunge (right)

15 Single Arm Deadlifts (right)

50′ Single Arm OH Walking Lunge (left)

15 Single Arm Deadlifts (left)

Rest 2:00 between sets.

STIMULUS

Today’s Body Armor focuses on the posterior with deadlifts and lunges

Athlete’s choice on loading, with the intention being unbroken sets throughout

We’ll complete the lunge and deadlifts on the right side, and then change arms

CrossFit Evergreen – CrossFit

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is conne

View Public Whiteboard

Metcon

2k Row (Time)

Max Effort 2k Row
DESCRIPTION

We’ll begin the week by completing our annual 2k benchmark on the rower

We last tested this effort on 7.16.19

This is the priority for the day, so let’s aim to bring the focus and intensity here

Just like a easy 1 mile jog compared to a 1 mile time trial, we reap the benefits by pushing the pace

Follow the instructions below to set-up the monitor on a Concept 2 Rower:

Select Workout

New Workout

Single Distance

Set to 2000 Meters

Set Splits to 500 Meters

Set Pace Boat to Desired Split Time (Optional)

Change Display to Show Pace Boat (Optional)

STRATEGY

GENERAL

If you’ve completed a 2k time trial before, you’ll have a time to reference for planning today’s effort

For Example:

If your last recorded time was 8:00, your average pace per 500 meters was 2:00 flat

To improve your score, you would need to average under 2:00 for your pace per 500 today

Not all paces will be as easy to calculate as the above example

Click Here to see a pacing chart

You can use this chart find your goal finish time and the corresponding pace per 500 you would need to get there today

If this is your first 2k time trial, we’re looking for a strong and smart effort

There is definitely thoughtful pacing involved due to the duration

Strength

Snatch

Squat Snatch Complex

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

Set 1: 50% of 1RM Snatch

Set 2: 55% of 1RM Snatch

Set 3: 60% of 1RM Snatch

Sets 4-5: 65-70% of 1RM Snatch

STIMULUS

DESCRIPTION

Today’s complex will work on balance in the receiving position of the Squat Snatch

Taking the bar from the 2 hang positions helps us better isolate this part of the movement

We’ll work on balance by pausing for 2 seconds in the bottom of the first two movements

These 4 reps are designed to be completed without dropping the bar

See below for a complex demo video

MOVEMENT VIDEOS

Complex Demo: https://www.youtube.com/watch?v=AppHW2T-Buo&feature=youtu.be

Front Squat

Front Squat

3 Sets of 2 @ 70% of 1RM

2 Sets of 2 @ 75% of 1RM

STIMULUS

DESCRIPTION

Working some moderately heavy sets of 2 out of the rack

After the challenging 2k effort, we’re keeping the volume and percentages fairly manageable

Take 3-5 warmup sets to reach your opening 70%

Rest as needed between these 5 working sets to maintain quality movement

Home WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

Body Armor

3 Giant Sets:

9 Tempo Single Arm Bent over Row (left)

21 Banded Good Mornings

9 Tempo Single Arm Bent over Row (right)

21 Banded Pull-Aparts

Rest 2:00 between rounds.

STIMULUS

Today’s Body Armor focuses on our rowing and posterior capacity

On the bent over rows, place a hand on a bench/box/platform, so that we assume a near 45 degree angle with our upper torso to the ground

The tempo rows are 3s in each direction (lowering and raising)

Athletes choice on the loading for both the bell and bands, with the intention being unbroken sets throughout

CrossFit Evergreen – CrossFit

View Public Whiteboard

()

Your Choice (AMRAP – Rounds and Reps)

In a 20 minute AMRAP perform as many rounds as possible of the following:

– 5 push ups (your choice of type)

– 10 dips (your choice where)

– 15 bench press (weight your choice)

– 15 abs (your choice)

– 100m (your choice)
– try to pick weights that you can safely, quickly and efficiently do unbroken.

CrossFit Evergreen – CrossFit

“The Marshmallow Experiment”

The experiment conducted decades ago began by bringing in children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.

Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later.

Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.

The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.

The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

View Public Whiteboard

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Midline

3 Giant Sets:

15 GHD Sit-ups

:20 Second GHD Hold

25 Hip Extensions

:30 Second Hip Extension Hold

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

This midline piece will work both the front and back of the body

After completing each “active” movement, you’ll go directly into a static hold

“Giant Sets” means you’ll move directly from one movement to the next with no rest

With 2 minutes of rest built in today, see if you can go unbroken throughout

See below for movement demos and subs

MOVEMENT VIDEOS

GHD Sit-ups: https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be

GHD Hold: https://www.youtube.com/watch?v=zTikRBHZV4Y&feature=youtu.be

Hip Extensions: https://www.youtube.com/watch?v=6unUeUzvNkE&feature=youtu.be

Hip Extension Hold: https://www.youtube.com/watch?v=0G8hRgY3Lr0&feature=youtu.be

SUBS

GHD SIT-UPS

Strict Toes to Bar (7)

Weighted AbMat Sit-ups

GHD HOLD

Hollow Hold (30 Seconds)

L-Sit (20 Seconds)

Flutter Kicks (30 Seconds)

HIP EXTENSIONS

Romanian Deadlfits

Good Mornings

HIP EXTENSION HOLD

Superman Hold

Front Plank (45 Seconds)

Home WOD

Metcon (Time)

“Dumbbell DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx – 50’s/35’s

Body Armor

Metcon (AMRAP – Reps)

AMRAP 6:

Max Double Dumbbell Strict Presses

On the Minute – 8 Alternating Bicep Curls

STIMULUS

Two weeks ago, we completed a similar AMRAP with single dumbbell presses

Today, we’ll complete with double dumbbells

At the start of each minute (to include the first), we’ll complete 8 alternating curls (4/side)

CrossFit Evergreen – CrossFit

“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands.
Our reasons are what will reap our results.

View Public Whiteboard

Metcon

Metcon (No Measure)

EMOM 20

1st – 0:45 Row

2nd – 10 Strict Toes To Bar

3rd – 10 Barbell Good Mornings

4th – 0:45 Hollow Hold

Mobility

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute