Wednesday
CrossFit Evergreen – CrossFit
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.
That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.
Strength Test
Push Press (10RM)
STIMULUS
-Re-testing our 10RM Push Press from 12.3.19
-Take the bar out of the rack for these reps
-It may be helpful to follow the following sets when building:
4-6 Sets: 5-6 Reps
2-3 Attempts: 10RM
-Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts
-We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier
-Rest as needed between sets to maintain quality
Metcon
Opening Day (Time)
21-15-9:
Wallballs (20/14)
CTB Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
SUBS For CTB Pull-ups
-Let’s keep the reps the same today to preserve the simplicity of the rep scheme
-Adjust variation as needed to one of the following:
-Banded Pull-ups
-Jumping Pull-ups
-Ring Rows
STIMULUS
-With 225 reps total, “Opening Day” is a higher volume and higher interference conditioning piece
-You’ll work through 21 reps at all 5 movements before moving on to the round of 15…
-Choose weights for the kettlebell swings and thrusters that you could complete at least 25+ reps unbroken when fresh
-Choose a pull-up variation that you could complete 21+ reps unbroken when fresh
Stand to full extension at the top of each box jump repetition
STRATEGY
-Rather than thinking of this workout as a 21-15-9, let’s approach it as with the full round numbers in mind
-Each complete round would make this a 105-75-45 rep scheme
-Having an idea of how many reps lie in each round can help us approach the workout with the end in mind, allowing for better pacing and more effective break-up strategies
-There is one movement we’ll just keep moving on, the box jumps, but all the other movements will likely require some kind of break-up plan
-The most difficult round today won’t be the opening round of 105, rather the middle round of 75
-Approach the round of 105 in a way that helps you shine through the middle round of 75, as doing so will likely lead to your best possible scoring outcome
-See below for potential break-up options for each round:
Round of 21
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Round of 15
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
Round of 9
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3
4 Sets: 3-2-2-2
Tuesday
CrossFit Evergreen – CrossFit
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”
Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.
Metcon
Tri Sprint Intervals (5 Rounds for reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
50 DU
AMRAP 10 Meter Shuttles
4 Minute Rest Between Rounds
Score= Total Shuttle Runs across all 5 Rounds
STIMULUS
-With a good amount of rest built in, we’re looking to bring the intensity in these short and simple intervals
I-n the 4-minute windows, you’ll complete the listed number of calories on the rower and DU’s before moving on to the scored station, the 10 meter shuttle runs
-For the shuttle runs, sets cones 10 meters apart
-Every time one point of your body touches beyond the cone, count 1 rep
-Record total shuttle runs for each of the 5 rounds
-We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and DU’s at 3 minutes
STRATEGY
-We’re aiming for intelligent intensity
-The goal is to stay within a 2-3 shuttle run range for each round
-Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
-Here are examples of two hypothetical scoring situations:
Athlete 1: 20-18-16-14-12
Athlete 2: 17-16-16-15-16
-Aim for consistency and intensity over an unsustainable pace
Monday
CrossFit Evergreen – CrossFit
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius
Imagine it’s the final days of 2020. We’re sitting at a desk together, with a pen and paper, answering these three questions:
1. What were my three biggest accomplishment in 2020?
2. Where did I set a goal, but miss my target? What happened?
3. What are the major areas of growth for 2021?
Strength
Back Squat (Heavy Set of 5)
STIMULUS
-Looking to establish a new 5RM Back Squat today
-Compare your scores to the last time we did this on November 25, 2019
-Complete the warmup sets listed below before building to your heavy set of 5
MOVEMENT PREP
Warmup Sets
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5
Metcon
Pins and Needles (AMRAP – Rounds and Reps)
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
STIMULUS
-We’ll choose our barbell weight in this triplet workout based on the limiting factor, which will be the overhead squat
-This should be a lighter load that allows us to complete the 10 reps ideally unbroken throughout
-While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light
-Choose a strict pull-up rep number or variation that allows you to complete the 5 reps in no more than 3 sets during the workout
STRATEGY
-The surprising pacer of this workout is the easiest of all the movements, the deadlift
-It is not only the easiest station, but also the easiest to break, as picking the bar back up off the ground in this movement is quick
-Breaking a few times over the 15 reps can help you thrive on the more challenging movements – the strict pull-ups and the overhead squats
-Think about approaching the 15 reps as 8-7 or 6-5-4
-This approach can help you reload for strong sets of strict pull-ups and overhead squats
-On the strict pull-ups, think about a break or two in the early rounds of the workout (3-2 or 2-2-1), as muscular fatigue can set in and slow these down later
-Once the bar is overhead, try to hold on for the 10 squats unbroken, as this station would likely cause us to rest the most between sets
Sat 1/18 Partner/Ind WOD
CrossFit Evergreen – CrossFit
eggrolls & flyes anyone? (Time)
Buy in:
Partner 1 eggroll, :30 sec attempt
– 15 reps db flyes Rx= 4 sets increasing weight, Rx+: 25,30,35,40/ 15,20,25,30
– 15 reps db bent over row Rx: 4 sets increasing weight, Rx+ 35, 40, 45, 50/ 25,30,35,40
– 15 reps land mine delts Rx: 4 sets 45/35
– 5 reps (ea arm) db pushup rollout burpee snatch
– 15 reps landmine obliques Rx 4 sets 45/35
Cash out:
Partner 2 eggroll, :30 sec attempt
eggrolls must keep poker chips in place.
Friday
CrossFit Evergreen – CrossFit
“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.
As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.
We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.
Strength
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
STIMULUS
-This is the 2nd week of a 3 week incremental build in percentages on front squats waves
-We’re building 3% across all lifts from last week
-Percentages are based off your 1RM Front Squat
-Each set will start on the top of the minute
-Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
Metcon
Blue Steel (Time)
(21 Min Cap)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
21 Calorie Row
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
21 Calorie Row
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
STIMULUS
General:
-Separated by calories on the brower we have 3 rounds – 3 movements – 3 times through
-You’ll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the rower calories
-Your score is total time it takes to complete the workout
Barbell:
-The power snatch comes from the floor and is designed to be very light
-This should be a load that you can complete ideally unbroken each time
Toes to Bar:
-With a small number of reps each time, choose a variation or rep scheme that allows you to complete the 7 toes to bar in 1-2 sets
Box Jumps:
-With these being regular box jumps, let’s stand to complete extension on top of the box at the finish of each rep
STRATEGY
Snatches and Toes to Bar:
-We have a light weight and low reps on the barbell
-That being said, let’s see if we can complete the power snatches in 1-2 sets
-The same goes for the toes to bar, as the smaller rep scheme enables us to push the limits for big or unbroken sets
-Try to go 7 straight or maybe even a quick 4-3
Box Jumps:
-Use the box jumps as your pacer in order to allow for bigger sets on the first two movements
-Since we’re not holding onto anything on the box jumps, we can simply keep moving here finding a pace that supports strong snatches and toes to bar
Thursday
CrossFit Evergreen – CrossFit
“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison
Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.
The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.
The nature of a failure is to tell us a way that didn’t work. It’s to educate us.
“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.
When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.
Strength
Bench Press (5×5 (2 weight changes))
Metcon
Metcon (No Measure)
AMRRAP 15:
10 Push-ups
20 x 10 Meter Shuttle Run
30 Mtn Climbers
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
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