CrossFit Evergreen – CrossFit

“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?

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Strength

Push Jerk (only for percentages)

Push Press

Pausing Push Press

4 Sets of the Complex:

MOVEMENT FOCUS

-The goal of the Pausing Push Press is to establish a strong, vertical dip position

-In the 2 second pause, focus on keeping the:

-Torso Vertical

-Heels Down

-Elbows Up

Metcon

Four Loco (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (135/95) (Rx+=185/135)
STIMULUS

General:

-Working through 5 rounds of this interval workout

-You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins

-Rounds begin on the 0-4-8-12-16

-Your score is the slowest score of the 5 rounds

-We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

Front Squats

-The barbell comes from the floor for the front squats, so it should also be a weight you can clean

-Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round

-It is ok to squat clean the first rep

Strategy

-With rest built in and the score being the slowest of the 5 rounds, we want to find a strong, but sustainable pace from the beginning

-On the row, focus on a controlled stroke rate with a hard leg drive

-Use the recovery here to keep the heart rate down instead of flying through your strokes

-With a relatively small number of double unders, shoot for unbroken sets if you can

-However, if you know you’re going to need to break on one movement, it’s better to do so on the rope than on the front squats

-Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds

CrossFit Evergreen – CrossFit

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

Are we trying to do too much? Sometimes less truly can be more.

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Strength

Metcon (No Measure)

AMRAP 5:

-3 Tempo Negative Strict Handstand Push-ups

-5 Strict Toes to Bar

Directly Into..

AMRAP 5:

-1 Wall Walk

-1 Strict Chest to Bar Pull-up

-1 Strict Pull-up

-1 Kipping Pull-up

-1 Chest to Bar Pull-up

Metcon

Part Time (Time)

(20 Min Cap)

3 Rounds:

-12 Burpees Over Dumbbell

-18 Pull-ups (Rx+= C2B)

Directly Into…

3 Rounds:

-12 Alternating Dumbbell Snatches (55/35) (Rx+=70/50)

-18/12 Calorie Row
STIMULUS

General:

-We’ll complete two couplet workouts with no rest between

-All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and row

-Expecting this conditioning piece to take around 12-20 minutes to complete

Dumbbell Snatches:

-Alternate arms every rep, completing 6 on each side

-This should be a slightly heavier weight, but something that you could complete at least 12 reps unbroken when fresh

Strategy

First Part:

-With a sneaky 54 pull-ups across the 3 rounds, we can think about breaking these up from the beginning to preserve our upper body pull

-Consider the following sets:

1 Set: 18

2 Sets: 9-9

3 Sets: 6-6-6

4 Sets: 6-5-4-3

5 Sets: 4-4-4-3-3

6 Sets: 3’s

-We’ll always be moving on the burpees, so find a pace that supports your pull-up strategy

-If you know you’ll need some more time to recover your pull-up, slow these reps down and just keep moving

Second Part:

-The movement we’ll always stay moving on during the second part, like the burpees in part 1, is the row

-That being said, let’s push to also stay moving as much as possible on the movement we would stop on – the dumbbell snatches

-Switching on the ground can be helpful when finding a rhythm with the heavier bell, but if you’re able to, switching in the air is faster

-While we’ll always be moving on the rower, it’s not a throw away station, as we get a big calorie payoff for higher power outputs

-Try to start the row fast each time to get that first calorie or two to tick off quickly, then settle into a moderate pace for the remaining calories

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.

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Strength

Back Squat

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

STIMULUS

-Increasing by 3% across all lifts from last week

-All percentages are based off your 5-Rep Heavy Back Squat

-Rest as needed between sets and three minutes after sets 3 and 6

-We’ll re-test our 5-Rep Back Squat next week

Metcon

Air Fryer (Time)

3 Rounds: (15 Min Cap)

50 Air Squats

10 Power Clean & Jerks (135/95)
STIMULUS

-“Air Fryer” is a simple and effective couplet workout of Air Squats and Power Clean and Jerks

-Choose a weight on the barbell that you could cycle for upwards of 20+ reps unbroken when fresh

-Within the workout, this should be a weight that you can complete ‘touch and go’ sets

-We expect the 3 rounds to take somewhere in the 5-10 minute range to complete

STRATEGY

-Today is a fantastic opportunity to get aggressive on the barbell

-The air squats essentially serve as our pacer, allowing us to work through large ‘touch and go’ clean and jerks

-Find the max pace on your 50 air squats that still allows you to attack the 10 barbell reps

-On the barbell, try to minimize sets – aiming for somewhere between 1-3:

1 Set: 10

2 Sets: 5-5

3 Sets: 4-3-3

CrossFit Evergreen – CrossFit

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JOK’s beach muscle WOD (Time)

With a 40 min cap, do the following as a team of 2:

– 55 wall ball sit-ups 20/14

then alternate each group counting down from 10 to 1

10,9,8,7,6,5,4,3,2,1 (or 55 of each movement)

– strict press 45/35; Rx+ 65/45 (for all weights)

– push ups

– OH tricep extension 45/35

– barbell curls 45/35

– floor bench press 45/35

– upright row 45/35

– 55 wall ball sit-ups 20/14

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.

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Strength

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

STIMULUS

This is the first of 3 weeks of a incremental build in percentages on front squats waves

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

Percentages are based off your 1RM Front Squat

Metcon

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (275/200) (Rx+=405/285)

10 Toes to Bar

15 Barbell Facing Burpees
WORKOUT BACKGROUND

-Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing

-Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

STIMULUS

-The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round

-This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps

-The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep

-Choose a toes to bar variation that you are capable of completing 20+ reps unbroken when fresh

-You can step or jump out of the burpee, but must takeoff and land with both feet over the bar

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Mtn Climbers

1 Minute Reverse Lunges

1 Minute Row

1 Minute Kettlebell Swings (53/35)

1 Minute Rest

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