Sat Partner WOD 7/27
CrossFit Evergreen – CrossFit
If I only had an upper body – Tin Man shuffle (Time)
With a 45 minute time cap, both partners do 10 rounds of:
– 15 bench press Rx: 75/55; Rx+: 95/65
– 15 push ups ( every round will be a different variation of a push up – regular, HRPU, diamond, wide, staggered left – lft hand forward of right, staggered right, feet elevated regular, feet elevated diamond, dive bomber, one-hand)
– 15 abs (every round will be a different variation: abmat, flutter kicks, knees to elbows, toes to bar, Russian twists, crunches, dragon flags, floor wipers, oblique crunch left, oblique crunch right)
– between each round 100m Tin Man walk 15/10
– bench press weight should be something you can do 15 reps unbroken
– Tin Man Walk = fingertip carry of weights in both hands, alternating between front delt and side delt raises for the entire walk
Friday
CrossFit Evergreen – CrossFit
“No one was ever wise by chance.” – Seneca
Take two individuals, on a hike in the woods.
The first trips over a root, and after the stun, kicks the root in frustration and storms away.
The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan the path ahead. And he moves forward now paying closer attention, knowing it could have been far worse.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance, but by choice.
Strength
Power Snatch
Workout Definition
On the Minute x 5:
5 “Touch and Go” Power Snatches
This is a workout we will repeat, so let’s start with a baseline today. Athlete’s choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.
If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed as we will have a chance to improve on so. But as we start, it is far better to choose a load that is slightly too light, and make it, than choose one that is slightly too heavy, and not.
Metcon
Hop Scotch (Time)
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24″/20″)
In “Hop Scotch”, we are looking for a light load on the barbell. One that we can cycle for 21+ reps unbroken when fresh, so that we turn this piece into a metabolic challenge (versus a strength issue). We want this workout to be short, fast, and intense.
Despite these intentions, we still want to think through the full five rounds in our strategy. What our strategy is not, is to hold onto the bar for as long as we can and then change to smaller sets. Put ourselves, visually, into the 4th rounds. How we are breaking up the barbell there may be a good starting point in the opening rounds. Consistency always trumps coming out hot, with the one exception being… out-running the workout. And those are few and far between, being in the very short time frame.
On the box jump overs, think tight motions. This is a movement where we can spill body parts all over the place, expending energy when we don’t need to. In the warmup, think through our movement here and aim to tighten things down. No wasted motion, leads to no wasted energy.
Thursday
CrossFit Evergreen – CrossFit
Strength
Metcon (No Measure)
4 Rounds
10 Unbroken Bench Press
20 Pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
50 Mtn Climbers
40 Walking Lunges
30 Burpees
Wednesday
CrossFit Evergreen – CrossFit
Workout Definition
“Never confuse movement, with action.” – Ernest Hemingway
We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.
We don’t want to just “move” through life, just like how we don’t want to “exercise”. We *train*. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.
Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?
Strength
Metcon (No Measure)
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)
In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)
Building to a heavy weight on each movement, with a full set being 7 reps completed on each side. Position and movement over loading here… let’s have this bolster our overhead strengths, versus potentially ingrain poor habits.
Not for tracked score, but make note to ourselves below how we felt.
Metcon
Trail Blazer (Time)
3 Rounds:
800 Meter Run or 1,000 Meter Row
80 Double-Unders
21 Push Presses
Barbell Pounds – 115/85
Barbell Kilos – 52/38
Stimulus wise, we are looking for a moderate push press. One that we could cycle for 21+ reps unbroken when fresh if we had to.
With that said, our rep counts in this workout are intended to push us a bit. Both are set at totals each round that are within reach, but may require a second set. At the very least, it’s a chance to be aggressive with how we break this workout up, knowing we have a good distance on the run to recover.
Pacing wise on the run, we are looking to first strategize in relation to our abilities on movements inside the gym. If we for example see ourselves having a good battle with the jump rope, let’s ensure we’re pacing the run enough so that we can bring our best there. If it’s the opposite, and we are thinking large or unbroken sets, we can move towards what we feel would be a 5K race PR pace. Still reserved, but moving.
Tuesday
CrossFit Evergreen – CrossFit
“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.
Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.
Metcon
Metcon (Time)
For Time, with a 9:00 Time Cap:
50 Box Jump Overs
*On the Minute – 5 Toes to Bar
The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 box jump total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap.
Le’s think through a sustainable pace for the duration, versus trying to maximize our reps in the early minutes. With the target being 50, and not 30, it’s more a longevity piece than a sprint piece.
Midline
Metcon (Time)
21-18-15-12:
GHD Sit-Ups
*300 Meter Run after each set
Scale the GHD Sit-ups to weighted sit-ups
Monday
CrossFit Evergreen – CrossFit
“Reasons > Goals”
Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable goal, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.
Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.
Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.
Goals don’t get us out of bed in the morning. Reasons do. What’s yours?
Strength
Back Squat
Workout Definition
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 65% of 1-Rep Back Squat
Metcon
Hot Sauce (4 Rounds for reps)
“Hot Sauce” Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 75/55 lb
Rest 3:00
“Hot Sauce” Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb
Rest 3:00
“Hot Sauce” Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85 lb
Rest 3:00
“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/95 lb
Score= total OHS each round
As we move through the four parts, the weights get heavier as the “buy-in” volume reduces. With the first round being challenging to get to the barbell, we have a limited amount of time to get our reps in. On the final round, we will likely have far more time on the barbell, but we’re at our heaviest load. In turn, each round we want to approach with a specific game plan in mind, respecting the weight of the barbell by adjusting our intensity on the row/burpee.
On the row, we can lean into an aggressive pace here, but it can’t be at the expense of our burpee cycle rate. Although the calorie exponential can separate athletes, what can be far more separating, is if we slow on our burpees. Push the row, but leave enough in reserve to push the burpees even harder.
On the barbell, here’s where we want to plan out a strategy, to be coupled with a glance at the clock. If we have enough time for two sets, it’s likely in our best interest to get our first set in right away. If we do not, and have time for a single set, play the clock. Maybe our best move here is to rest for 10-15 seconds, and then aim for one, large, set, until the time expires.
In either event, there’s a reason we did our snatch work prior to. Positioning is hugely important here. From the first repetition, which sets the tone for the remainder, we want to be comfortable and confident in our overhead position. It is worth the extra moment to ensure that it’s our squatting stamina, and not our positioning, that limits us.
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