Friday
CrossFit Evergreen – CrossFit
“When doing your risk analysis, how do you measure the risk of doing nothing?”
There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.
The greatest risk in life is the one we never took. It hurts to admit it, but every single one of us has experienced this… we froze, purely because we were afraid of failing. That we would be embarrassed, disappointed, let down… to ourselves or others.
But as we think through those things – what is the bigger risk in 10 years from now?
The realization of those fears?
Or the realization that we never tried?
Let’s jump, and build our wings on the way down.
Metcon
Metcon (Time)
10 Rounds of “”Cindy””
50/35 Calorie Row
30 Hang Power Snatches (115/85)
Metcon (No Measure)
5 Rounds
50′ Sled Push
200 meter run
Thursday
CrossFit Evergreen – CrossFit
“Abs of Steel” AKA “Shaky Jake” (Time)
– 1 minute plank hold
– 100 floor wipers 135/95
– 100 1/2 burpees
– 100 V-ups
– 100 Russian twists 16kg/15 lbs
– 100floor knee-ins
– 100 flutter kicks
– 100 abmat sit ups
– 100 floor wipers 135/95
– 1 minute plank hold
Wednesday
CrossFit Evergreen – CrossFit
“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”
To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities that can adapt to take on any problem, from any angle.
The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no two “jobs” are the same.
Like the carpenter, we expect the challenges, uncertainty, adversity and negativity… but we have an even greater expectation, that we will overcome them.
Skill/Strength
Metcon (No Measure)
5 Rounds:
1 Minute ME DU
30 foot Handstand Walk (scale=4 wall walks)
Score= total DU completed
Metcon
Frank The Tank (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
STIMULUS
-“Frank the Tank” is a repeat workout from January 16, 2019
-Each interval begins with a buy-in of wallballs that only happen once
-With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
-The score for each section is total rounds and reps of deadlifts and bar facing burpees
-Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out
STRATEGY
-Whenever there is rest built into a workout, we’re looking to keep moving for as much of the work station as possible
-Let’s aim for large sets of wallballs and deadlifts today, as these are the movements that we’d stop moving on
-Pace the burpees so that you can come back for another big sets of deadlifts (1-2 sets)
-With the wallball number and rep number dropping over the 3 parts, let’s aim to improve your rounds and reps with each
Here are some wallball break-up options:
Set of 50
2 Sets: 25-25
3 Sets: 25-15-10
Set of 35
2 Sets: 20-15
3 Sets: 15-10-10
Set of 20
2 Sets: 10-10
3 Sets: 8-7-5
Tuesday
CrossFit Evergreen – CrossFit
“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous
Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious.
Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Or when another randomly buys the next person in line behind them their coffee as they stand in line. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?
If kindness is contagious, we just need to start the chain.
Strength
Shoulder Press (5 x 3)
STIMULUS
-This is a repeat from last week, 8.13.19
-The goal today is to beat your previous score
MOVEMENT FOCUS
Squeeze Hard
We get the most out of these strict presses not by lifting the most weight, but by moving as well as possible with heavy weights. Rather than getting a little help from the hips or arching the back a little bit, let’s try to stay as vertical as possible. One way to keep the legs out of it and stay vertical is to squeeze the belly, butt, and quads tight during the whole lift.
MOVEMENT PREP
Warmup Sets
Take 3-4 Lighter Sets to Build to 1st Working Weight
Metcon
30 Rock (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
200 Meter Run
30 Toes to Bar
STIMULUS
-Bigger overhead focus today in this longer AMRAP piece
-Looking to choose weights and variations that get you in the 2+ to 3+ round range
-Choose weights on the kettlebell swings and push press that you can complete within 2-3 sets
-Choose a toes to bar variation that you can complete in 3-5 sets within the workout
STRATEGY
-This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work
-Taking short, calculated breaks can sometimes allow you to move faster than bigger sets with longer breaks
-Consider the following break-up strategies:
Kettlebell Swings (2-3 Sets):
2 Sets: 15-15
3 Sets: 12-10-8 or 10-10-10
Push Press (2-4 Sets):
2 Sets: 15-15
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
Toes to Bar (3-5 Sets):
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
5 Sets: 8-7-6-5-4
Monday
CrossFit Evergreen – CrossFit
“The fact of the matter, is that it’s just my opinion.” – Benjamin Franklin
Have you ever caught yourself saying, “Well the fact of the matter is…”?
Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion.
One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to the basics of humility. Always an open mind. Always a student.
Strength
STIMULUS
Building 3% higher than last week on the Stamina Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds
Back Squat
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
74% 1RM Back Squat
Metcon
Dirty Water (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
STIMULUS
One round for time on this simple, fast-paced workout
Choose distances and variations that allow you to complete the work in under 10 minutes
The rough time-line for each movement:
Double Unders: 2 Minutes Max
Run: 4 Minutes Max
Row: 4 Minutes Max
STRATEGY
Let’s try to open up with a big set on the double unders
We can go 1-2 sets here, knowing that we’ll be able to just get moving on the run
Move at a moderately-fast pace on the run, slowing down the last 50-100 meters to allow yourself to push hard on the rower
When rowing for calories, you get a big bang for your buck on power output
Try to get a good amount of power into each pull, starting your big final push with around 15 calories to go
Sat Partner WOD 8/17
CrossFit Evergreen – CrossFit
Heather’s Delight? (AMRAP – Reps)
In teams of two, complete as many reps as possible at each of the following stations:
– 10m shuttle (forward/backward)
– tricep kick backs 35/25
– jumping C2B pull ups
– V ups
– battle rope
– rope climb
– jump rope
– push ups
– 10m shuttle (sideways)
– OH tricep ext 35/25
– jumping C2B pull ups
– rollouts
– battle ropes
– rope climb
– jump rope
– push ups
– both partners work at the same time at each station
– stations run for 1 minute, with a :30 second break to get to the next station
– S: rope pulls to standing
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