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 connection.

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Strength

Push Press

4 Sets of 6

-The weight stays the same across all 4 sets

Metcon

Airplane Mode (Time)

2 Rounds:

1,000 Meter Row

50 Wallballs (20/14)

30 Box Jumps (24/20)
STRATEGY

-If there is anything we can take away from this workout, it’s getting outside our comfort zone on the wallballs

-Today is a great day to push for large sets on this movement, as it is the only station we would stop moving on

-This may mean trying for unbroken sets, but it could also mean just going with slightly bigger sets than you typically would

-Here are some options on how to approach the 50 wallballs:

1 Set: 50

2 Sets: 25-25 or 30-20

3 Sets: 25-15-10

4 Sets: 20-10-10-10

5 Sets: 10-10-10-10-10

CrossFit Evergreen – CrossFit

“80% of success is showing up.” – Woody Allen

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress *as* the achievement.

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Strength

Power Clean

On the 1:30 x 5:

-1 Pausing Power Clean

-1 Power Clean

STIMULUS

-Working through 5 sets of this 2-rep power clean complex

-There are two pauses on the first rep, with no pauses on the second rep

-The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch

-The two reps do not need to be completed ‘touch and go’ – -Percentages are based on your 1RM Power Clean

-Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

Metcon

Zoolander (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Barbell Facing Burpees
STIMULUS

-Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles during the workout

-The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)

-For the bar facing burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar

-Your score today is total rounds and reps completed across the 15 minutes

-We can expect to complete somewhere around 5 rounds today

Strategy

Double Unders

-With small sets of double unders today, let’s aim to complete these in 1-2 sets (30, 15-15, or 20-10)

-One thing that makes a huge difference in a workout with a lot of transitions to and from the rope is making sure to place the rope down neatly

-For Example: Say you were to get 5 rounds and spend 10 seconds gathering your rope every time – that is over a minute and a half lost to simply finding your rope

Bar Facing Burpees

-The bar facing burpees are very much like the power cleans in that we just want to keep moving forward

-Find a steady pace for these 10 reps that allows you to immediately transition back to your rope for the double unders

-Smooth is fast in this 15 minute workout

CrossFit Evergreen – CrossFit

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

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Strength

Back Squat

Back Squat

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

STIMULUS

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

-We’ll repeat this 4-3-2 scheme next week at higher percentages

-We’ll re-test our 5-Rep Back Squat in the week that follows

Metcon

Grim Reaper (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups
STIMULUS

-In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between

-Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh

-The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different

-Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh

-You could also keep the weights and variations the same and adjust volume:

First AMRAP Example: 15-12-9

Second AMRAP Example: 12-9-6

If you finish the set of 9’s within these windows, you’ll move back to the large opening set

-Your score for each couplet is total number of reps completed

Strategy

General

-On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets

-Aim to complete each barbell set with no more than 1 break

-A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish

-Quick sets and quick breaks is ideal on the gymnastics movements

-Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds

-See below for possible break-up strategies for each set

Second AMRAP

Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3

Set of 12: 12 / 7-5 / 4-4-4 / 4 Sets of 3

Set of 9: 9 / 5-4 / 3 Sets of 3

CrossFit Evergreen – CrossFit

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Old School – German strength training style (Time)

With a 35 minute time cap both partners do the following:

Partner 1

– bench press 115/75

Partner 2

– 1-arm db OH tricep ext, 45/15 (both arms)

– weighted sit ups 55/35

Partners switch events

Rep Scheme:

5, 10, 15, 20, 25, 30, 30, 25, 20, 15, 10, 5

CrossFit Evergreen – CrossFit

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

What’s interesting about Einstein’s question, is that both answers are true.

We can choose a hostile universe.
Or we can choose a friendly one.
And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it.

In the hostile universe, we take the scarcity mindset. Where everything, is a threat. If someone is winning, I’m losing. For there’s only so much success to be had… it’s a fixed amount. From the moment we wake up in our bed, we’re on the defense. Instead of focusing on the reasons why we’ll succeed, we’re instead dwell on all the reasons we won’t.

In the friendly universe, we take the abundance mindset. If someone is winning, they are an inspiration. If they can do it, so can I. And there’s plenty of winning to go around. Instead of fighting for a bigger slice of the pie, let’s just get an even bigger pie.

We choose the lens we place over our eyes.
Change our perception, and we change our world.

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Strength

Front Squat

Box Front Squats

On the Minute x 10:

2 Box Front Squats

MOVEMENT FOCUS

-Unlike a traditional box squat, where the bar is in the back rack, the goal is not to sit way back so the shin is vertical

-That kind of lower body action would throw off front rack positioning and balance

-Maintain normal mechanics front squat mechanics and focus on speed off of the box

Metcon

Speedo (Weight)

Every 3 Minutes x 5 Rounds:

21/15 Calorie Row

15 Plate Hops

5 Thrusters

*Building to a Heavy Thruster Weight
STIMULUS

-The score of today’s conditioning piece is the heaviest recorded thruster weight

-The 5 reps at the end of each round can start from the rack and are designed to be completed unbroken

-Start at a moderate weight in the first round and gradually build to a heavy set of 5

-There is no score as far as time goes, but rounds will begin every 3 minutes to create urgency and encourage intensity on the row and plate hops

-Rounds start on the 0-3-6-9-12

-On Plate Hops count 1 rep every time both feet make contact with the plate

STRATEGY

-The two movements before the barbell are simply designed to create a high level of fatigue in the legs and lungs

-That being said, let’s not hold back too much on the row and the plate hops

-Move quickly and try to get tired, as the point here is to train heavy weights under fatigue

-The 3-minute windows will help with creating some of that urgency

-Once you get to the thrusters, unbroken is the only way to go

-Pause in the front rack as needed for composure and balance

-Change out weights for the next round following the last thruster

CrossFit Evergreen – CrossFit

Remember we only have our 8:15, 9:30 and 12:15 class today. We will be back on our regular schedule tomorrow.

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Burpees

20 Russian Kettlebell Swings (53/35)

300 Meter Row