CrossFit Evergreen – CrossFit

“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we compare our current situation to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive.

It can be so dismantling, that it becomes our excuse to not start at all. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

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Montoya (Time)

For Time:

15 Strict Handstand Push-ups

15 Strict Chest to Bar Pull-ups

followed by

30-24-18

Calorie Row

DU

followed by

15 Strict Handstand Push-ups

15 Strict Toes to Bar

followed by

30-24-18

Calorie Row

DU

followed by

15 Strict Handstand Push-ups

15 Strict Pull-ups

followed by

30-24-18

Calorie Row

DU

SUBSTITUTIONS

Strict Handstand Push-ups:

-Reduce Reps

-Feet on Box or Bench (Reduces Weight Being Pressed)

-Double Dumbbell Strict Press

Strict Chest to Bar Pull-ups / Pull-ups

-Reduce Reps

-Banded Strict

-Ring Rows

Strict Toes to Bar

-Reduce Reps

-Feet as High as Possible

-GHD Sit-ups

-Weighted AbMat Sit-ups
STIMULUS

-Combining strict gymnastics and machine conditioning in this longer piece

-If we’re not quite there, we can reduce the volume or choose one of the variations listed in “substitutions”

CrossFit Evergreen – CrossFit

“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

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Strength

Back Squat

5 Sets:

-1 Tempo Back Squat

-2 Back Squats

STIMULUS

-On our 3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed

-This tempo helps us focus on positioning, improve body awareness, and build strength

-These percentages are based off your 1RM Back Squat

Metcon

Fight or Flight (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row
STIMULUS

-20’s across the board in today’s conditioning piece

-With two barbell movements at the same weight, we’ll choose our loading based on the hang power snatch

-This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout

-Since we have regular box jumps, stand to full extension at the top of each rep

-We can expect to complete around 3+ rounds over the 20 minutes of work

Strategy

Weighted Movements

-With a longer workout, let’s break up the weighted movements from the beginning how we see ourselves approaching them 10+ minutes into the workout

-Here are some options on how to partition the 20 reps:

1 Set: 20

2 Sets: 10-10 or 12-8

**3 Sets: **8-7-5

4 Sets: 5-5-5-5

Box Jumps & Rowing

-The box jumps and row are a great opportunity to keep moving forward at a pace that allows you to thrive on the movements that follow

-After the row, we have wallballs

-After the box jumps, we have front squats

-Find a speed on these non-weighted movements that helps you work through bigger sets on the weighted movements

CrossFit Evergreen – CrossFit

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“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)

Perform in order:

1) bench press 200+/100+ goals – no racking, but can rest briefly.

2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs

3) standing overhead press – strict; 50+

4) upright row – thumbs touching, 50+

5) triceps extension – standing or lying, 50+

6) biceps curl – no bouncing, 50+

CrossFit Evergreen – CrossFit

“You are what you do, not what you say you’ll do”. – C.G. Jung

With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.

I can’t hear what you’re saying, because your actions speak so loudly.

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Metcon

Water Weight (Time)

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)
STIMULUS

-You can jump or step out of the burpee, but must jump and land with two feet on the box for “RX”

CrossFit Evergreen – CrossFit

“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the *will* to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.

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Strength

Bench Press (5×5 (2 weight changes allowed))

Metcon

Metcon (Time)

5 Rounds:

15/12 Calorie Row

30 AbMat Sit-ups

Directly Into…

5 Rounds:

50 Mtn Climbers

60 Double Unders

CrossFit Evergreen – CrossFit

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr. Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.

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12 Days Of Christmas Version 2 (Time)

1 Pistol (per leg)

2 Strict Pull-Ups

3 Hang Power Snatch 115/80

4 Burpees

5 TTB

6 Jump Squats

7 Push Press 115/80

8 Wall Balls 20/14

9 Box Jumps 24/20

10 Push-Ups

11 Walking Lunge Steps (per leg)

12 Squat Cleans 115/80