Sat Individual WOD 11/16
CrossFit Evergreen – CrossFit
Gym Rat (hoodie wearing kinda workout) (Time)
– 4 x 15 each bench press, close grip bench press Rx: 65/45; Rx+: 95/65
– 15 each db curls super set (done back to back non stop or with minimal rest) standing curls, reverse curls, hammer curls. alternating cross body Rx: 20/15, Rx+: 30/20
– 15 each db triceps super set kick backs (both arms), single arm overhead extensions, on bench: alternating cross body, skull crushers Rx: 20/15; Rx+: 30/20
Biceps:
– use a split stance
– shoulders retracted
– elbows pinned
– full RoM w/o rocking keep muscles tense to lock out and protect joints
Triceps:
– keep elbows tight to body
– pivot at elbow , no rocking
Friday
CrossFit Evergreen – CrossFit
“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill
Everyone hears things.
But not everyone listens.
Just hearing the words of another is to scratch the surface. It’s often here where we can turn into our own thoughts, thinking about what *we* are going to say next. The listening has stopped at this point, as the focus is elsewhere now. We’re simply now awaiting for our turn to speak.
What if we changed those efforts around? Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating and taking their perspective. It is said that 80% of communication is non-verbal.
Listen not with the intention to respond, but with the intention to understand.
Skill/Strength
Power Clean
On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*
*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)
Set #1 – 50% of estimated 1RM Power Clean
Set #2 – 53%
Set #3 – 56%
Set #4 – 69%
Set #5 – 62%
Set #6 – 65%
Set #7 – 68%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)
STIMULUS
-Aim is to move through all stations steadily, with somewhere between 2-3 breaks per movement (but not excessively more).
-On the barbell, a load that we can hang power clean for 20+ reps unbroken if we tried.
On the gymnastics, modify to an appropriate difficulty level so that we do not become “stuck”. -Challenge ourselves, but we do not want to spend more than 1:30 at any given station.
STRATEGY
-The barbell needs to be paced, but it’s truly the gymnastics that is the focus. Hitting a wall here is the last place we want to be in this workout, which means we need to be disciplined and patient with our reps in the opening rounds.
-Strategic breaks are good here. Break before we need to, on all movements. Even the 21 light deadlifts should be broken into 2-3 sets.
-As a micro-goal inside this workout, let’s see how consistent we can stay with our sets. As in, if we break up a gymnastic 9 reps as 5-4, or 3-3-3, how well can we maintain that over the rounds?
Thursday
CrossFit Evergreen – CrossFit
Core Conditioning
Metcon (AMRAP – Reps)
4 Rounds
Tabata (:40/:20)
Front Plank
V-ups (Rx+=TTB))
Knee-ins
Flutter Kicks
Metcon
2k Row (Time)
Max Effort 2k Row
Wednesday
CrossFit Evergreen – CrossFit
“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Ping
Our greatest strength as humans: Malleability.
Like playdough, the human being can mold and remold to whatever it desires to be. It’s incredible when you really think about it.
Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.
However, if we carefully do it, we can get the playdough to soften. One droplet of water at a time, with patience, it starts to move again. The playdough is restored, and takes whatever shape it wants next.
What is important here is that the playdough, even when in its most hardened state… was always playdough.
Strength
Back Squat
On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat
Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%
Metcon
Metcon (Time)
3 Rounds For Time: (20 Min Cap)
30/24 Calorie Row
20 Single DB Box Step-Ups (24″/20″)
10 Squat Cleans (135/95)
Dumbbell: 50/35
STIMULUS
-Focus is on weights today, specifically on getting below parallel with the barbell.
-Light dumbbell on the box step-ups, where we are confident all three sets will be unbroken.
-Moderate weight on the barbell, where we are confident when fresh, we could complete 12+ unbroken.
STRATEGY
-Squat cleans are the focal point, and where we have the most potential to make up ground on.
-Row pace is strong at the start to get moving, but immediately settle in to a sustainable pace.
-Box step-ups are smooth and methodical, with one steady pace for all three rounds.
-Squat cleans is where we make our push, aiming for either consistent sets, or fast singles from the onset. Remind ourselves that we can recover on the next row. We just need to get there.
Tuesday
CrossFit Evergreen – CrossFit
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
In a world where opinions flow so freely, the discussions run deep and far on what we “should” be doing in our lives. Yet with such (healthy) discussion and debate, we can find drama, confusion, and blurred lines. And in that, we paralyze ourselves to actually doing… anything. It starts, and ends, as purely a discussion.
Marcus Aurelius urges us to contemplate less, and act more. To let actions be our loudest statement. To be the change we want to see in this world, rather than to argue for it.
Metcon
PRACTICE ROUND
1 Round
4 Alternating Dumbbell Snatches (50/35)
4 Lateral Burpees Over Dumbbell
4 x 10 Meter Shuttle Run
Metcon (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
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
Monday
CrossFit Evergreen – CrossFit
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
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