Wednesday
CrossFit Evergreen – CrossFit
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. By those who allowed themselves to believe that things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Metcon
Buckle Up (AMRAP – Reps)
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Single Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
Athlete’s hold the dumbbell on the weighted lunge anyhow they choose.
STIMULUS
-Working for 5 minutes and resting for 5 in these 3 fast-paced intervals
-You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows
-Your score is the sum total of the 3 max calorie rows
-We’re looking to have at least 1 minute on the rower each round, so adjust reps or cap your first two movements at 4 minutes if needed
Walking Lunges:
-The first and last intervals are completed with no weight at all
-The middle interval is completed with a single dumbbell
-Hold the dumbbell wherever is most comfortable for the weighted lunges
-On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps
STRATEGY
-Any time there is a lot of rest built in, we’re looking to bring the intensity while we’re working
-There is no interference between the first two movements, so try to cruise through the lunges in order to get to the abmat as quickly as possible
-On the abmat sit-ups, move with a purpose, but focus on your breathing, as that will pay off on the rower
-This helps to balance out getting to the rower quickly and getting there under control and ready to put out a lot of power
-It is better to get to the machine a touch later and hold a high power output than it is to get there very quickly and crawl through your pulls
-Once you’re on the rower, focus on long and strong pulls
-When rowing for calories, how many strokes you complete doesn’t matter as much as the power of those strokes
-Pick a {Calories/Hour} number that you see yourself being able to hold until about 20 seconds left in the 5-minute window
-Knowing there is 5 minutes of rest to follow, find that extra gear with under 30 seconds to go and finish strong
Metcon (No Measure)
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups
SUBS
GHD Sit-ups:
-Reduce Reps
-Weighted AbMat Sit-ups
Strict Handstand Push-ups:
-Reduce Percentage
-Feet on Box (Reduces Weight Being Pressed)
-Double Dumbbell Strict Press
STIMULUS
-Training our midline and strict pressing strength in today’s Body Armor piece
-Complete the listed reps and then rest until the top of the next minute
Romanian Deadlifts:
-Build in weight or stay the same across, but these should be completed without dropping each round
Strict Handstand Push-ups:
-Your percentage is based off your max set of strict handstand push-ups
-For Example: If your max set is 10, you’ll complete 3 reps within the minute
-These are ideally completed without breaking, but can be broken up as needed
GHD Sit-ups:
Choose a number you can complete without having to stop
Tuesday
CrossFit Evergreen – CrossFit
“Perfection can be spelled with the word paralysis.” – Churchill
The act of “starting” is all too often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.
Strength
Metcon (No Measure)
3 Rounds:
10 Bench Press
10 DB Bicep Curls (Per Arm)
4 Turkish Get-ups (2 per arm)
Metcon
Speed Limit (AMRAP – Rounds and Reps)
AMRAP 15:
Buy-In: 100 x 10 Meter Shuttle Runs
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
STIMULUS
-To start off this 15 minute workout, you’ll complete 100 Shuttle Runs
-Once you finish all the runs, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups
-Make sure to stand to full extension at the top of each burpee box jump
-Your score is the total number of rounds and reps completed before the time cap
-Cap the shuttle runs at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout
STRATEGY
-Move at a moderate pace on the buy-in, one that allows you to get to the scored portion of the workout under control and ready to go
-Once you get to the rounds of 8 and 8, the main priority is the chest to bar pull-ups
-8 reps is right in that range where we can push for larger sets on the gymnastics movement
-Find a speed on the burpee box jumps that allows you to complete the chest to bar pull-ups in as few sets as possible
-Go a little slower than you want to on your opening round of burpee box jumps, as you can always get faster
-We would rather have the option to speed up instead of being forced to slow down
I-f you’re able to keeping moving on the burpee box jumps and minimize breaks on the chest to bar pull-ups, you maximize your potential to get work done
I-f you do see yourself having to break the chest to bar pull-ups at some point, consider the following sets:
1 Set: 8
2 Sets: 4-4
3 Sets: 3-3-2
Monday
CrossFit Evergreen – CrossFit
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Skill/Strength
Clean and Jerk (No Score. Here for percentages)
Metcon (Weight)
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
-Set 1: 50% of 1RM Clean and Jerk
-Set 2: 55% of 1RM Clean and Jerk
-Set 3: 60% of 1RM Clean and Jerk
-Set 4: 65% of 1RM Clean and Jerk
-Sets 5-7: 70% of 1RM Clean and Jerk
STIMULUS
-In this Clean and Jerk Complex, you’ll work through the 4 listed movement and rest until the next round begins
-Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00
-On the Squat Clean Thruster, do not re-bend the knees when pressing the bar overhead
-Try not to blend these movements together
-For Example: Stand all the way up on the power clean before front squatting and stand all the way up on the front squat before beginning the push jerk
-These percentages are based off your 1RM Clean and Jerk
Metcon
Rack City (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
STIMULUS
-One time through for time in this barbell and air squat workout
-Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
-Use the same load for each movement, choosing your weight off your limiting factor, which is likely the Push Jerk
-The barbell starts from the floor for all movements
-Expecting this workout to take between 5-10 minutes to complete
-Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line
STRATEGY
-The small rep number and moderate weights on the barbell movements are right in that range of being able to push for unbroken sets
-Having the air squats after the barbell is also a good incentive to push for big sets
-Let’s try to complete the 10 repetitions at each movement in as few sets as possible, as we’ll always be able to move on the air squats
-While big sets on the barbell are the main priority, our second focus is air squat speed
-If you know you’re going to need a little more time to “recover” for the barbell, slow down the cycle time of your air squats
-If you’re confident in completing 10 reps unbroken, let’s try to add some speed to the air squats and get to the barbell faster
-No matter what the approach is, try to make your last 50 air squats your fastest set, as there is nothing to follow
Partner WOD 1/25
CrossFit Evergreen – CrossFit
egg roll warm ups
100m Rowing bowling (Time)
10 frames; Erg must stop on 100m; anything above/below 100m is the equivalent burpee penalty and counts as your score. Lowest score wins
Friday
CrossFit Evergreen – CrossFit
Science has measured humans to have 20,000 genes.
Some onions have 40,000.
The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.
The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
Strength
Front Squat
On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%
On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%
On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
Following, Until the 15 Minute Mark:
Build to a Heavy Single for the Day
STIMULUS
-Working through some Front Squat waves before building to a heavy single for the day
-These are based on percentages of your 1RM Front Squat
-You’ll complete 1 Front Squat on the minute from 0:00-8:00 on the clock
-From 9:00-15:00 you’ll build to a heavy single, without having to stick to the ‘on the minute’ format
-Over these 6 final minutes, we can look to complete anywhere between 3-7 attempts at heavy singles
-Record your score as the heaviest weight lifted for the day
Metcon
Crash Test (Time)
For Time: (15 Min Cap)
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees
STIMULUS
-Working through three movements for time in this sprint style chipper workout
-Complete all the reps at one station before moving to the next
-We expect this workout to take somewhere between 8-15 minutes to complete
-Choose a moderate weight on the deadlifts that allows you to complete at least sets of 5-6 during the workout
-On the lateral barbell burpees:
-There is no need to stand to full extension
-You can step or jump out of the burpee
-We do ask that you jump over the bar off two feet
Strategy
-One way to approach this workout is with the following themes in mind: Smooth Start, Smart Sets, Strong Finish
Smooth Start:
-While the row isn’t a throw away station, it’s important to move at a smooth pace that allows for constant movement during the rest of the workout
-As an example, the difference between a 2:00 pace vs. a 1:55 pace is only a 15 second overall difference after 1,500 meters
-This 15 second difference is easily lost with a long transition and chalk break before the barbell
-If we were to choose one of the two paces and transitions, it’s better to go with the slightly slower pace and quicker transition
-Being smooth on the first station can help you go faster on the next two stations
-Smart Sets:
-Let’s have a plan on the barbell from the very beginning and try to limit our time spent not moving, as this is the only station we would completely stop on
-Take a look at the sets below and see what approach will allow for the most movement:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6’s or 8-7-6-5-4
6 Sets: 5’s
10 Sets: 3’s
Strong Finish:
-Finishing strong doesn’t mean sprinting through all 45 reps, as that is likely unsustainable
-It does mean staying focused and creating mini goals within the larger set
-For example, you could try to increase your pace every so slightly with every 15 reps:
First 15: Steady
Middle 15: Faster
Final 15: Sprint to Finish
-Whatever the approach is, look to finish the workout with a good effort knowing there is nothing to follow
Thursday
CrossFit Evergreen – CrossFit
Strength
Bench Press (5×3 (2 weight changes allowed))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
4 Turkish Getups (2 per arm) 24/16
12 Box Jumps 24/20
20 V-ups
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