CrossFit Evergreen – CrossFit

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

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Strength

Back Squat

Percentages based off of last week’s 5-Rep Heavy.

STIMULUS

-This is the 1st iteration out of 4 for Back Squat Waves

-Rest as needed between sets, but 3 minutes after each 3rd set

-These percentages are based of your 5RM Back Squat

Metcon

Flinstones (Time)

2 Rounds: (20 Min Cap)

50 Wallballs (20/14) (Rx+=30/20)

40/30 Calorie Row

30 Toes to Bar

20 Alternating Dumbbell Snatches (40/20) (Rx+=70/50)

SUBSTITUTIONS

Toes to Bar

-Reduce Reps

-Feet as High as Possible (While Maintaining Rhythm)

-Knees to Chest / Waist
STIMULUS

WALLBALLS

-Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round (~15 On the Minute)

DUMBBELL SNATCHES

-You’ll alternate arms every rep for a total of 10 each side

-Choose a weight that allows the 20 reps to be completed under 2 minutes

Strategy

STRATEGY

GENERAL

-With these larger rep schemes, chipping away at manageable sets over the 2 rounds is the name of the game

DUMBBELL SNATCHES

-There are two ways to approach the dumbbell snatches

1) Steady Singles, Resetting on the Ground: These are more challenging on the muscles because of the dead-stop, but easier on breathing and positioning (20 Sets of 1)

2) Small Touch and Go Sets: Switching hands in the air for touch and go sets is easier muscularly because of the momentum from the top, but can be harder on breathing and positioning (5 Sets of 4, 4 Sets of 5, 2 Sets of 10)

CrossFit Evergreen – CrossFit

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Rowing Bowling On the 50’s (Time)

In teams of two do:

– 50m row (each)

– 100m row

– 150m row

– 200m row

– 250m row

– 300m row

– 350m row

– 400m row

– 450m row

– 500m row
– distance rowed must be accurate or perform penalty movements for each meter off the goal distance.

– while one partner rows the other will either: dead hang or hold plank you can switch each round.

– both partners will row the round and add together any penalty movements they may have acquired.

– in place of burpees, each person will do one rep of a push up and one rep of a sit up (of your choice) for their penalties.

CrossFit Evergreen – CrossFit

“Live life on purpose” – Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

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Metcon

Metcon (Time)

For Time:

500 Meter Row, 15 Chest to Bar Pull-Ups, 2 Deadlifts

500 Meter Row, 15 Chest to Bar Pull-Ups, 4 Deadlifts

500 Meter Row, 15 Chest to Bar Pull-Ups, 6 Deadlifts

500 Meter Row, 15 Chest to Bar Pull-Ups, 8 Deadlifts

500 Meter Row, 15 Chest to Bar Pull-Ups, 10 Deadlifts

Barbell: 225/155
STIMULUS

-Working through a well balanced triplet workout today: one part mono-structural, one part gymnastics, one part barbell

-The deadlifts increase in reps each round, for a total of 30 reps

-This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh

-The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout

CrossFit Evergreen – CrossFit

“Laziness, doesn’t get a vote.
Frustration, doesn’t get a vote.
Weakness, doesn’t get a vote.
Negativity, doesn’t get a vote.
Only you do.”
– Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

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Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit Evergreen – CrossFit

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

Let’s not wait for the perfect time.
Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

We can either await the picture perfect moment, or we can get outside and create it.

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Metcon

Metcon (Time)

5 Rounds:

30 Calorie Row

20 Single Dumbbell Hang Clean & Jerks (50/35)

10 Lateral Burpees Over Dumbbell

CrossFit Evergreen – CrossFit

Workout Definition
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.

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Strength

Back Squat

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

…

Build to Heavy 5

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (24/16)

SUBSTITUTIONS

Double Unders

-Reduce Reps

-50 Single Unders

-30 Seconds of Practice
STIMULUS

-In this short triplet workout, let’s choose a kettlebell weight that can ideally be swung unbroken on every round

-The same goes for the variation or rep scheme on the rope – choose something you can ideally complete unbroken each time you pick up the rope

-Within the 9 minutes, we can expect to complete 3-4+ rounds

STRATEGY

-The one movement we’d likely have to break up today is the kettlebell swings

-Use the air squats as your pacer – finding a speed that allows you to complete the swings ideally unbroken

-Going big on the swings allows us to maximize our time spent moving

-If you’re confident going unbroken on the swings and the double unders throughout, feel free to increase the cycle time of your air squats

-If you need a little more time before picking up the bell, just slow down the squats and try to get your breathing back a bit for the weighted movement