CrossFit Evergreen – CrossFit

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

View Public Whiteboard

Metcon

Metcon (10 Rounds for time)

On the Minute x 10:

8 Burpees
STIMULUS

-Theburpee is the focus of today’s capacity builder

-With this being a very common Open movement, we’ll work through these reps to build capacity and confidence

-Complete 8 reps on the minute for 10 minutes (80 reps total)

-Rest whatever time remains until the next minute begins

-The goal is to move quickly

-Record how long it takes for each round

-The standards include a two foot take-off and landing in the jump

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

100 Double Unders

50 Wallballs (20/14)

40 Calorie Row

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar

10 Bar Muscle-ups

SUBSTITUTIONS

Double Unders:

-Reduce Reps

-2 Minutes of Practice

-200 Single Unders

Toes to Bar:

-Reduce Reps

-Toes as High as Possible

-Knees to Elbow / Chest / Waist

Bar Muscle-ups:

-Reduce Reps

-Jumping Bar Muscle-ups (Off Box)

-C2B Pull-ups

-Pull-ups
STIMULUS

-This big, long chipper workout includes a little bit of everything

-In order to get the most out of this 20-minute workout, choose weights and variations for every movement that you are capable of completing each in 2 sets when fresh

-The goal is today is to finish the first round and then see how far we can get into the second round

-Complete all reps at one station before moving onto the next

STRATEGY

-In a chipper workout, the name says it all

Let’s “chip away” at these movements in manageable chunks

-It’s not about going with big sets necessarily, rather finding a pace that enables you to move for as much of the 20 minutes as possible

CrossFit Evergreen – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1 min ME Shuttle Run

1 min ME Abmat Sit-ups

1 min ME Russian KB Swing 24/16

1 min ME Russian Twists 24/16

1 min Rest

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

CrossFit Evergreen – CrossFit

“When you complain, nobody wants to help you.” – Steven Hawking

Complaining is a contagious disease. And the worst part about it – it feels valid. Especially in that precise moment, it always feels justified.

It’s not going to be the small instance today or next week that will make the difference. This disease does not kill overnight. It’s the culmination that will… a death of a thousand cuts. Invisibly day-by-day taking the life and opportunity away from not only us, but those around us.

Complaining doesn’t happen by accident. It’s a conscious choice, every time, which means we can consciously choose to control it.

Never whine, never complain, never make excuses.

View Public Whiteboard

Strength

Front Squat

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

STIMULUS

-Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause

-The pause will be 3 seconds in the bottom before standing

-The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)

-Build to a heavy complex over your last 3 sets

-Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30

Metcon

Metcon (Time)

5 Rounds:

200 Meter Run

80 Foot Bear Crawl

12 Strict Handstand Push-ups

SUBSTITUTIONS

Strict Handstand Push-ups:

-Kipping

-Reduce Reps

-Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)

-Double Dumbbell Strict Press

Run

-250 Meter Row
STIMULUS

-The big focus of this 5-round triplet workout is the strict handstand push-ups – as there are 60 total reps

-Choose a rep number or variation that you could complete in 1-2 sets when fresh

-Looking for the entire workout to take somewhere in the 12-20 minute range

STRATEGY

-With a good 2 minutes of “rest” between each set of strict handstand push-ups, let’s aim for larger sets of handstand push-ups today

-“Larger sets” is relative to your current ability level with this movement

-Pick something from round 1 that you feel comfortable repeating throughout the workout

-Here are some possible ways to break up 12 reps:

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

CrossFit Evergreen – CrossFit

“Action is the fundamental key to all success.” – Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.

View Public Whiteboard

Strength

Bench Press (5 x 4 (1 weight change))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpee Box Jump Overs (24″/20″)

21 Push Press 95/65

27/21 Calorie Row

CrossFit Evergreen – CrossFit

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but *how* it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

View Public Whiteboard

Skill/Strength

Strict Pull-Up

5 Sets, Not For Time:

60 Unbroken Double Unders

40% Unbroken Strict Pull-ups

Metcon

Snake Bite (Time)

21-15-9: (12 Min Cap)

Power Snatch (Rx+= Squat Snatch) (95/65)

Pull-ups (Rx+= C2B)
STIMULUS

-You’ll complete a CompTrain Benchmark workout

-On a 12-minute running clock, start by completing “Snake Bite” for time

-Choose a light weight for the barbell – something you could complete the opening set of 21 in 1-2 sets when fresh

-Choose a pull-up number or variation that you could also complete the opening set of 21 in 1-2 sets when fresh

9’s:

3 Sets: 3’s

2 Sets: 5-4

CrossFit Evergreen – CrossFit

View Public Whiteboard

Metcon (Time)

5 Rounds

400 Meter Run

30/24 Calorie Row

30 Wallballs 20/14