CrossFit Evergreen – CrossFit

“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya

We are like the bird. We can fly anywhere in the world. But… we hold ourselves back.

I don’t have the time. I’m not educated enough. I’m too old. I’m too young. I’m not a natural with this. I can’t afford it. I’m afraid of what might go wrong.

Every single one of the above can be legitimately true. But even with that being the case, we still want to see what they are at their core. A list of self-induced doubts and fears.

What Harun Yahya expresses is a powerful perspective we can take into our day: we sometimes can forget that we have wings.

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Strength

Back Squat

Back Squat Waves

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

STIMULUS

-This is the 2nd 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 of your 5-Rep Back Squat from earlier in the cycle.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

6 Hang Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)
-“Power Move” is a shorter triplet workout that includes a relatively light barbell

-Looking to complete around 4+ rounds here, which works out to a round at least every 2:30

CrossFit Evergreen – CrossFit

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The 15s’ (Time)

3 rounds of: (4th round is Rx+)

– 15 2- handed OH Tri ext 60/40

– 15 V ups

– 15 pullovers 60/40

– 15 scuba kicks

– 15 db skull crushers 45/30

– 15 db Russian twists 45/30

– 15 bent over row 60/40

– 15 db weighted sit ups 60/40

– 15 push ups

– 15 knee raises

CrossFit Evergreen – CrossFit

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

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Metcon (AMRAP – Reps)

Teams of 2, AMRAP 30:

150 Meter Row, 1 Burpee Box Jump

150 Meter Row, 2 Burpee Box Jumps

150 Meter Row, 3 Burpee Box Jumps

Box – 24″/20″

CrossFit Evergreen – CrossFit

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Metcon

Metcon (No Measure)

AMRAP 20:

10 meter shuttle run (20 times)

40 second dead hang

1 minute front plank

Strength

Bench Press (5×5)

CrossFit Evergreen – CrossFit

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

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Metcon

Low Tide (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (135/95)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (165/115)

25 Double Unders

SUBSTITUTIONS

Double Unders

Reduce Reps

40 Single Unders

20 Seconds of Practice
STIMULUS

GENERAL

-Working through 3 fast-paced intervals with 5 minutes of rest between

-On each AMRAP, the row is the buy-in and only happens once

-After finishing the meters on the rower, you will complete as many rounds and reps of squat cleans and double unders

-The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)

SQUAT CLEANS

-The weights increase and reps decrease with each interval

-1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout

-2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout

-3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout

CrossFit Evergreen – CrossFit

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

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Strength Test

Finding a cycle benchmark today with the Push Press – a 10RM. Typically we will do our strict gymnastic work on Tuesdays. We will be pushing our weekly work to tomorrow to allow us to push on the barbell today.

Push Press (10RM)

STIMULUS

-Setting a weightlifting baseline today with a 10RM Push Press

-Rest as needed between sets to maintain quality

Metcon

Little Dipper (Time)

21-15-9:

Push Jerks (95/65) (Rx+=135/95)

Lateral Barbell Burpee
STIMULUS

LATERAL BARBELL BURPEES

-Burpee at a pace that allows you not stop and enables you to smash the barbell

-Move nice and controlled for the first 2 rounds, but empty the tank on the last round knowing there is nothing left