CrossFit Evergreen – CrossFit

“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is *the best* thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is *no downside*. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

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Strength

Metcon (AMRAP – Reps)

4 Supersets:

15 Weighted AbMat Sit-Ups

Max Strict Handstand Push-ups

Rest 1:30 Between Sets
STIMULUS

-This handstand push-up stamina piece is all about maintaining a similar number across the four rounds

-After the four rounds are complete, your score will be the lowest of your four scores – which is your total strict handstand push-ups for the round

-For the weighted AbMat Sit-ups:

-Anchor your feet with dumbbells

-Hold a dumbbell high up on your chest

-Don’t let it slide down, as that makes the movement significantly easier

-Use the same weight across the board – one you can complete the 15 reps straight without stopping –

Metcon

Air Conditioning (4 Rounds for time)

On the 5:00 x 4 Rounds:

20 Double Dumbbell Deadlifts (55’s/35’s) (Rx+=70’s/50’s)

20 Wallballs (20/14)

20/15 Calorie Row
STIMULUS

-Looking to push the pace in this interval conditioning piece

-Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round

-Your score is the slowest of the 4 rounds

-Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00

-Touch one head of the bell to the ground on the Double Dumbbell Deadlifts

STRATEGY

-Whenever there is rest built in, we’re looking to push the pace

-Choose a speed in round 1 that you see yourself maintaining or improving upon

-If you see yourself quickly breaking the dumbbell deads or wallballs later on, do that from the first round:

1 Set: 20

2 Sets: 10-10

-It may be helpful to declare your first round your slowest round and look to ever so slightly improve with the following three rounds

CrossFit Evergreen – CrossFit

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Metcon (Time)

3 Rounds:

200 Meter Run

1 Minute Front Plank

200 Meter Run

1 Minute Side Plank (Each Side)

200 Meter Run

1 Minute Superman Hold

Midline

Not For Time:

Accumulate 75 Hollow Rocks

CrossFit Evergreen – CrossFit

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rarther be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

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Bar Crawl (3 Rounds for reps)

“Bar Crawl” (Teams of 3)

AMRAP 7:

Bench Press

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squat (135/95)

50 Front Squat (155/105)

AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
STIMULUS

-Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between

-Athletes will split reps up how they see fit, with one person working at a time

-The work is set at 50 reps on the first two barbells

-The scored portions are total reps completed at the final barbell

-Enter separate scores for the bench, front squat, and deadlifts

-The front squats come from the ground, not the rack

-Use one bar and change weights, but it is ok to have multiple if teammates are using different weights

-Athletes should be able to complete the following reps at each barbell within the workout:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps

STRATEGY

-Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around

-A good break-up strategy is one that helps you avoid excess muscle fatigue early

-You’ll benefit from switching partner before the bar starts to slow down

-If you have to struggle to lock out the weight, it’s too late

-It’s not about the size of the set, rather the consistency of all sets

-Below are potential break-up strategies from each bar:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps

CrossFit Evergreen – CrossFit

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.

We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.

What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.

Pain is mandatory, suffering is optional.

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Metcon

Fuller Circle (Time)

For Time:

800 Meter Run

125 Double Unders

2k Row

125 Double Unders

800 Meter Run
STIMULUS

-“Fuller Circle” is a repeat from Tuesday Jan 8, 2019 and a beefed up version of a previously completed workout, “Full Circle”

-Reaching on the longer side today, with previous times taking 16-30 minutes

STRATEGY

RUN & ROW

-The goal on both is to find an uncomfortable pace to hold throughout

-While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout

-Hone in on a pace and try to hold that number on the monitor

DOUBLE UNDERS

-This is a good day to chip away at large sets

-While we can aim to go big, this doesn’t mean these sets have to be unbroken

-The goal is to maintain a similar rep scheme from the first 125 to the second 125

-Below are a few options on how to approach these:

1 Set: 125

2 Sets: 75-50

3 Sets: 50-50-25

4 Sets: 40-30-30-25

Strength

Metcon (No Measure)

3 Rounds:

25 GHD Sit-ups

10 Dumbbell Bent Over Rows (Each Side)
STIMULUS

This Body Armor piece is for quality over time

Feel free to build in weight on the Dumbbell Bent Over Rows with each round, but choose weights you can complete the reps without breaking

Using a single dumbbell, complete 10 reps on each side before moving back to the GHD

SUBSTITUTIONS

GHD Sit-ups

Dumbbell Weighted AbMat Sit-ups

10 Strict Toes to Bar

CrossFit Evergreen – CrossFit

“Everyone thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy

One of the most challenging things we can face is ourselves. To truly turn inward. It’s uncomfortable, awkward, and we fight against it. It takes incredible guts.

It’s just far easier to blame the external world for who, or where we are. It’s the excuse. The easy way out.
It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside, we know, that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite.

If can turn within, this is where something far more powerful can happen. As Mahatma Gandhi quoted, “You must be the change you want to see in the world.”

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Skill/Strength

Metcon (No Measure)

In a 1:30 Window:

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Max Strict Pull-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

Time Remaining: Max Strict Pull-ups

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

Time Remaining: Max Strict Pull-ups

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Time Remaining: Max Strict Pull-ups
STIMULUS

Completing 4 rounds of a 1:30 workout window, with :30 seconds of rest between

New rounds begin on the 0:00 – 2:00 – 4:00 – 6:00

The weights climb with each round while the reps drop:

115/85

135/95

155/105

185/135

While these are the prescribed weights, we want to stay around 45-50-55-60% of your 1RM Clean and Jerk

With whatever time you have remaining in each window, complete as many Strict Pull-ups as possible

Metcon

Master Splinter (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)
STIMULUS

Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)

Choose a weight on the thruster that you can complete with 1 break max on each round

There is no need to stand to full extension on the burpee box jump overs

STRATEGY

The first thing to consider today is how to approach the Thruster bar

With this being the only movement you’d stop moving on, let’s try to minimize the number of sets here

1 Set: 15

2 Sets: 8-7

One way you can minimize sets on the bar is to be smooth on the runs and burpee box jump overs

Find a speed on both movements in round 1 that you see yourself maintaining throughout

It’s not about moving fast in the first round – it’s about sustaining or improving upon your first round pace in rounds 2 and 3

CrossFit Evergreen – CrossFit

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22 (Time)

With a 22 minute time cap, and in teams of two do:

10 rds

-22 push ups (per team, so 1/2 each)

– 50m run (both)
Inspired by G. Culligan’s 22 daily push ups