Monday
CrossFit Evergreen – CrossFit
“Our patience will achieve more than our force.” – Edmund Burke
We are emotional beings. And we can only be rational, after we’ve been emotional.
When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.
Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.
Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.
Strength
Back Squat
Back Squat
Back Squat Waves
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%
Rest 3 Minutes
Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%
Rest 3 Minutes
Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%
STIMULUS
-This is the 3rd 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
MOVEMENT PREP
-Take 5-7 Sets to Build to Opening 74%
Metcon
Wonderwall (Time)
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (185/135) (Rx+=225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees
SUBSTITUTIONS
Double Unders:
-Reduce Reps
-90 Single Unders
-1 Minute of Practice
STIMULUS
GENERAL
-Working through 5 rounds of the 60-30 rep scheme in today’s workout
-We’re expecting the workout to be on the mid-range to longer side
It will likely take between 18-25 minutes to complete
DOUBLE UNDERS
-Looking to complete these 60 reps in just about a minute
-Reduce the volume or choose a variation that allows you to do so
DEADLIFTS
-Moving a moderate weight barbell right in the middle of this workout
-This should be a load that you can cycle for at least 5-6 reps on each set
BURPEES
-These are standard burpees – requiring chest to floor, full extension, and a small clap overhead
Strategy
GENERAL
-This first half of this workout mirrors itself on the second half, as we have the same movements and rep schemes
-One thing we can aim for is making sure the second half is just as fast, if not faster, than the first part
DOUBLE UNDERS
-Break up the first 3 rounds of double unders how you see yourself breaking up the last two
-Here are a few options:
1 Set: 60
2 Sets: 30-30
3 Sets: 20-20-20
DEADLIFTS
-Break up your deadlifts before your reps start to slow down
-If you have to grind through slow reps at the end of your sets, we end up requiring way more rest before starting the next set
-Choose the option that keeps you moving without burning up the legs too much
-Here are some options:
12-10-8 or 10-10-10
10-8-6-4-2
5-5-5-5-5-5
6-6-6-6-6
10 Sets of 3
WALLBALLS
-Let’s take the total number of reps (60) into account when figuring out a break-up strategy
-Approach the first set how you see yourself approaching the second
-Here are some options:
20-10 or 15-15
12-10-8 or 10-10-10
10-8-6-4-2
5-5-5-5-5-5
6-6-6-6-6
BURPEES
-Aim for a smooth and steady pace on opening set
-This first set of 30 is essentially the buy-in to all the movements we’re going to have to break-up (wallballs and deadlifts)
-With nothing to follow the second set of 30, try to increase your pace and finish out the workout strong
Sat Partner WOD 12/14
CrossFit Evergreen – CrossFit
The new 15’s (Time)
In teams of two do the following:
4 rounds of:
Partner #1: – 15 reps 3-way delts (you pick the weight)
Partner #2: jump rope (then switch roles)
#1: – 15 strict knees to elbows
#2: jump rope (then switch roles)
#1: – 15 SDLHP 65/45
#2: jump rope (then switch roles)
#1: – 15 push ups
#2: jump rope (then switch roles)
Friday
CrossFit Evergreen – CrossFit
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?
Let character be what defines us. Let it be our loudest statement.
Strength
Front Squat
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
STIMULUS
-Our percentages are increasing by 3% across each lift
-The percentages used are based off your 1RM Front Squat
-Each lift should take 9 seconds to complete:
-3 Seconds Down
-3 Seconds Bottom Pause
-3 Seconds Stand
Metcon
Stairmaster (Time)
For Time: (25 Min Cap)
30-20-10:
Row Calories
Single Dumbbell Box Step-Ups (40/25) (Rx+=50/35) (24″/20″)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (40/25) (Rx+=50/35)
Wallballs (20/14)
GENERAL
-Working through two couplet workouts today with no rest between
-The flow of the workout goes as follows:
30 Calorie Row
30 Dumbbell Box Step-ups
20 Calorie Row
20 Dumbbell Box Step-ups
10 Calorie Row
10 Dumbbell Box Step-ups
Directly Into…
10 Alternating Dumbbell Snatches
10 Wallballs
20 Alternating Dumbbell Snatches
20 Wallballs
30 Alternating Dumbbell Snatches
30 Wallballs
-We expect this workout to take anywhere between 15-25 minutes to complete
Strategy
PART 1: ROW & STEP-UPS
-The goal of the first part today is to simply not stop moving
-Row and step-up at a pace that allows you to keep moving, and that allows you to thrive through the second half of the workout (where we will have to break the movements into sets)
-In this workout, there are as many reps in the rounds of 10 and 20 combined as there is in the set of 30 alone
-Move methodically through the opening set of 30 and try to maintain that pace on the 20’s and 10’s
PART 2: WALLBALLS & DUMBBELL SNATCHES
-The movements in part 2 are ones that we’ll likely have to break-up into several sets
-Let’s control the speed through the 10’s and the 20’s, allowing you to push through the final sets of 30 at each movement
-Here are a few options on how to approach each set:
Set of 10
1 Set: 10
2 Sets: 5-5
Set of 20
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5’s
Set of 30
1 Set: 30
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
Thursday
CrossFit Evergreen – CrossFit
Strength
Bench Press (5 x 3 )
Metcon
Metcon (No Measure)
AMRAP 12:
10 Meter Shuttle Run x12
18 V-ups
24 Russian Twists
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
Wednesday
CrossFit Evergreen – CrossFit
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
Strength
Metcon (No Measure)
3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200′ Single Arm Overhead Dumbbell Carry (Change Every 50′)
Metcon
Geico (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Row
10 Thrusters (115/85) (Rx+=155/105)
Tuesday
CrossFit Evergreen – CrossFit
“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister
Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.
The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.
Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.
Strength
Metcon (No Measure)
AMRAP 5:
3 Strict Handstand Push-ups
:15 Second Hanging L-Sit
Metcon
Lead Foot (3 Rounds for reps)
“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-Ups
STIMULUS
GENERAL
-“Lead Foot” is a repeat benchmark workout last completed on 5.7.19
-These 4 minute windows are designed to be fast and furious
-With 4 minutes of rest built in, we want to push the work windows hard
-A good scoring goal to shoot for on each round is:
1st AMRAP: ~1 Round
2nd AMRAP: ~1+ Round
3rd AMRAP: ~1.5 Rounds
GYMNASTIC MOVEMENTS
-The only thing causing us to stop during these windows are the gymnastic movements
-Choose rep schemes and/or variations that you are capable of completing the work in 1-2 sets when fresh
BURPEES
-These are standard burpees requiring chest to deck and full extension at the top of each rep
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