Monday
CrossFit Evergreen – CrossFit
“Think like an immigrant. Act like an artisan.”
To “think like an immigrant”… where nothing is owed to me. Nothing promised. There’s no legacy spot awaiting me, and I’m not owed a job, a title bump, or a promotion. That no matter what or who I was yesterday, I’m brand new here, today. So I better plan to work harder than I ever have before to achieve my goals.
And to act, “like an artisan”. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.
Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.
Strength
Back Squat
Back Squat Waves
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
STIMULUS
-This is the 4th iteration out of 4 for Back Squat Waves
-Increasing by 2% on each lift from last weeks iteration
-Rest as needed between sets, but 3 minutes after each 3rd set
-These percentages are based off your 5RM Back Squat
Metcon
Dopamine (Time)
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Row
STIMULUS
GENERAL
-Starting off the week with some fast paced intervals
-You’ll complete the 3 stations as fast as possible and rest until the next 5 minute window starts
-Record the time each round takes, with your score being the slowest of the 5 rounds
-Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00
-We want at least 1 minute of rest between rounds, so we’ll cap each round at 4 minutes
STRATEGY
-A good goal to have for these 5 intervals is to try and keep rounds within 5-10 seconds of each other
-Move fast, but establish a pace from the beginning that you think you can repeat or improve upon
-Below are some examples of two athletes round splits:
-Fast Start: 2:00 – 2:15 – 2:30 – 2:45 – 3:00
-Sustained Pace: 2:30 – 2:30 – 2:30 – 2:30 – 2:30
-In both cases, the average round split was 2:30, but the athlete who sustained their pace throughout had a better overall score for the workout (2:30 vs. 3:00)
-We’d rather be the sustained pace athlete than the athlete who started fast and fell off each round
-Sustaining paces can lead to better scores, better recovery between rounds, and more time near our lactic threshold – which helps us get more fit
Sat Ind. WOD 12/21
CrossFit Evergreen – CrossFit
Breathing Optional (Time)
4 rounds of:
– 15 bench press Rx: 95/65; Rx+: 115/80
– 10 HRPU
– 15 db flys (you pick the weight)
– 10 HRPU
– 50 jump rope (doubles or singles)
Friday
CrossFit Evergreen – CrossFit
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.
Strength
Front Squat
On the 1:30 x 7 Sets:
1 Tempo Rep
Tempo:
-10 Second Negative
-No Pause in Bottom
-Full Speed Stand
-Completing 1 front squat from the rack every 90 seconds, working a slow tempo on the way down
-Tempo:
10 Seconds Down, No Pause, Stand Fast
-Start around 55% of your 1RM Front
-Squat and build to a heavy single for the day
-Rounds begin on the:
0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00
Metcon
Bltizen (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)
STIMULUS
GENERAL
-“Blitzen” is a repeat workout from 10.29.18
-Expect the 5 rounds to take between 8-15 minutes to complete
THRUSTERS
-The barbell in “Blitzen” starts from the floor, not the racks
-This should be a moderate thruster weight that can be completed in 1-2 sets each round
-Aim for something 1 weight jump up from what you’re accustomed to using in common thruster workouts
STRATEGY
THRUSTERS
-The workout today will be dictated by our thruster approach
-The goal here is to pick a break-up strategy that we can realistically hold across the 5 sets
-1 set is awesome, but only if that is something that can be maintained
-If you’re planning on 2 sets at some point, let’s do that from the beginning
-When we plan the break, the rest is a lot shorter than if we’re forced to break because of fatigue
ROW
-Row at a pace that supports your strategy on the barbell
-This is ideally the fastest pace that allows for an immediate transition to the bar for your planned set
-You should be able to get off the rower, walk to the barbell, and start your first set of thrusters
-This is better than rowing fast, taking a long chalk break, then starting the thrusters
-Row methodically, focus on your breathing, and smash the barbell
Thursday
CrossFit Evergreen – CrossFit
Metcon
Double Tabata (AMRAP – Reps)
4 Rounds
Double Tabata (:40/:20)
V-ups
Mtn Climbers
Flutter Kicks
Knee-ins
Wall Sit
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
Wednesday
CrossFit Evergreen – CrossFit
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale
Fear can be absolutely paralyzing. It can feel so real, that we would bet our lives on whatever it is, happening.
If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we talked ourselves into failure… before we even began. We convinced ourselves it was impossible, but we didn’t even try.
The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.
FEAR – False Evidence Appearing Real. The same mind that builds a paralyzing fear can break one down by shifting what we place our thoughts towards. IInstead of dwelling on what could go wrong, dwell on why it will go right.
Strength
Metcon (No Measure)
3 Sets For Quality:
:20 Second Barbell Overhead Hold
:20 Second Dead Hang
:20 Second Hip Extension Hold
Metcon
Happy Hour (Time)
3 Rounds:
12 Power Cleans (95/65) (Rx+=135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (95/65) (Rx+=135/95)
12 Toes to Bar
STIMULUS
GENERAL
-“Happy Hour” includes 2 barbell movements and 2 gymnastics movements
-Expecting the 144 rep workout to take somewhere between 7-15 minutes to complete
GYMNASTICS MOVEMENTS
-Looking to complete these 12 reps in 3-4 sets maximum today
-Adjust volume or choose variations that allows this to happen
BARBELL MOVEMENTS
-Let’s choose our barbell weight today off the limiting factor, which tends to be the push jerk
-Both movements are ideally completed at the same moderate weight with one barbell, unless there is a big difference in capacity between the jerk and clean
-Choose a weight that you can complete the Push Jerks in 1-2 sets each round
-The Power Cleans will likely be completed in small sets or singles throughout
Strategy
GENERAL
-12 reps per movement looks innocent on paper, but the total volume and movement combinations can make them a little tougher
-The goal today is to chip away at sets that you see yourself maintaining across the three rounds
CHEST TO BAR PULL-UPS & TOES TO BAR
-The combination of cleans and hanging onto the pull-up bar can end up being pretty grippy
-Breaking these up into a few sets can reduce time under tension and lead to more sustainability
-Here are a few options:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
POWER CLEANS
-With the weight being used, holding onto sets is possible, but quick singles could end up being the better option
-With the weight coming back down the the ground anyway, singles can preserve grip for the other movements and allow you to keep moving forward
-If you’re confident with bigger sets on the bar, consider the following options:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
PUSH JERKS
-The Push Jerks are probably the one movement we absolutely want to go big on
-If we break these up a lot, we have to do more cleans that don’t count towards our score
-Aim for larger sets (1-2) here if possible:
1 Set: 12 Reps
2 Sets: 6-6 or 7-5
Tuesday
CrossFit Evergreen – CrossFit
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Strength
Metcon (No Measure)
15-12-9:
Strict Handstand Push-ups
Strict Ring Dips (Scale= Double reps Bench Dips)
Push-ups
After Each Round: 100′ Handstand Walk (Scale= 5 Wall Walks)
STIMULUS
-Working some high interference upper body pressing in this strict gymnastics piece
-With it being very high interference, break-up reps early and often to prevent flaming out early in the workout
-Choose variations for each pressing movement that you’re capable of completing 15+ reps unbroken when fresh
-Choose a handstand walk distance that you can complete in under 2 minutes each round
Metcon
Castaway (Time)
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/80) (Rx+=155/105)
STIMULUS
GENERAL
-Continuing to work the hang power snatch, now in this short sprint chipper
-We expect the 3-movement workout to take somewhere between 8-15 minutes to complete
HANG POWER SNATCHES
-Looking for a moderate barbell loading in “Castaway”
-This should be a weight that you can cycle sets of 5-7 at a time during the workout
STRATEGY
AIR SQUATS
-The air squats are the least important part of the workout, essentially serving as the buy-in
-Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing
ROW
-Once on the rower, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell
-A faster speed row can easily be lost with multiple long breaks between sets on the barbell
-Find a balance between speed here and speed on the barbell
HANG POWER SNATCHES
-The workout is all about the hang power snatches, as this is the only place we’ll stop moving today
-Because they come from the hang position and not the floor, expect to hold on for larger sets
-Fight for bigger sets and short breaks knowing there is nothing else to follow
-Here are several options on how to approach the 25 reps:
2 Sets: 15-10
3 Sets: 10-8-7
4 Sets: 7-6-6-6
5 Sets: 7-6-5-4-3 or 5-5-5-5-5
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