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, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

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Strength

Back Squat

CrossFit Evergreen – CrossFit

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JOK’s beach muscle WOD (Time)

With a 40 min cap, do the following as a team of 2:

– 55 wall ball sit-ups 20/14

then alternate each group counting down from 10 to 1

10,9,8,7,6,5,4,3,2,1

– strict press 45/35; Rx+ 65/45 (for all weights)

– push ups

– OH tricep extension 45/35

– barbell curls 45/35

– floor bench press 45/35

– upright row 45/35

– 55 wall ball sit-ups 20/14

CrossFit Evergreen – CrossFit

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

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Strength

Overhead Squat

On the 2:00 x 7 Sets:

25′ Handstand Walk

3 C2B Pull-ups

1 OHS

Scale Handstands to:

45 second Handstand Hold

20 Shoulder Taps

Metcon

Scarface (Time)

2 Rounds:

8 Hang Power Snatches 115/80 (Rx+=155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Hang Power Snatches 95/65(Rx+=135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Hang Power Snatches 75/55 (Rx+=115/85)

8 Bar Facing Burpees
Score is total time for all (6) rounds of completion.

Reducing load as we move, “Scarface” shares resemblances back to a workout in the final CrossFit Regional. Stimulus wise, we are looking for loads that we can move for sets throughout. We may turn to steady singles early in the workout with our specific individual strategy in mind, but if had to at any point, we could string together reps. That way this workout is more of a conditioning stimulus than a steady and slogging singles workout that reaches well past the 10:00 mark.

CrossFit Evergreen – CrossFit

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Metcon

Metcon (4 Rounds for reps)

4 Rounds

1 min ME TTB

30 second rest

1 min ME Alternatung Sledge Hammer Strikes

30 second rest

1 min ME Mtn Climbers

30 second rest

Midline

1 min front plank

1 min wall sit

1 min hollow hold

CrossFit Evergreen – CrossFit

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”
“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

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Strength

Clean and Jerk

On the Minute x 7:

Min #1 – 7 Hang Power Cleans + 1 Push Jerk

Min #2 – 6 Hang Power Cleans + 2 Push Jerk

Min #3 – 5 Hang Power Cleans + 3 Push Jerks

Min #4 – 4 Hang Power Cleans + 4 Push Jerks

Min #5 – 3 Hang Power Cleans + 5 Push Jerks

Min #6 – 2 Hang Power Cleans + 6 Push Jerks

Min #7 – 1 Hang Power Clean + 7 Push Jerks

Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.

Metcon

Meter Maid (Time)

For Time:

200m Run, 27 Wallballs, 27 Box Jumps

200m Run, 21 Wallballs, 21 Box Jumps

200m Run, 15 Wallballs, 15 Box Jumps

200m Run, 9 Wallballs, 9 Box Jumps

Wallball – 20/14#

Box Jump – 24″/20″
In “Meter Maid”, we are looking for consecutive movement. With moderate sized sets on the wallball and box jumps, this workout is a shortened variation of the CrossFit.com workout, “Kelly”.

Knowing that the transitions must be held in the second half, let’s pace the opening end appropriately. In a perfect scenario, we get faster on each 200 meter effort.

CrossFit Evergreen – CrossFit

“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

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Metcon

2k Row (Time)

Max Effort 2k Row
Athletes Notes

Here’s the deal with the 2K row today.

We all want to PR.

But our aim for today needs to be something related, but different – to do our best.

There is one certainty in this entire piece… nothing will get us fitter, today, than giving our best effort here and now. Regardless of what that turns out to be. Let’s get fitter.

Strength

Metcon (Time)

(7 minute Cap)

30 Strict HSPU

Midline

Accumulate 1:30 of an L-Hang

*Every break, complete :20s in a handstand hold.

Not for time or score, but for quality time in the L-Hang position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let’s challenge ourselves to where we currently are with this “penalty” between sets.