Monday
CrossFit Evergreen – CrossFit
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek
What defines a leader? Is it promotion, titles, or status? We realize that is not the case.
We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.
There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.
True leadership is not a title.
Athletes Notes
Strength
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.
Week #1 – 60%
Week #2 – 63%
Week #3 – 66% (Today)
Front Squat
Metcon
Tailspin (AMRAP – Rounds and Reps)
AMRAP 14:
15 Thrusters
30 Double-Unders
15 Pull-Ups (Rx+=CTB Pull-Ups)
30 Double-Unders
Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.
This is an excellent opportunity to check in on or pacing. These movements are three that are very common in our sport, and to some extent, we don’t need to overly focus on their mechanics. Instead, we can turn that attention towards managing our pacing. Our level of effort throughout.
Although each set on the barbell and pull-ups are on the “moderate” side, this is a 14:00 minute workout, one that we need to back into with a plan in mind. It will be tempting, given this rep scheme, to aim for big sets throughout (or to at least start with them).
But we recognize that in a 14:00 workout, it will be the second half we want to set ourselves up for. Dancing the fine line of the lactic threshold, what is the pace we can open the workout with, where we never have the slow down? The pace that feels fairly manageable at the onset, but becomes a tooth-and-nail fight in the second half. This is never to be confused with an “easy” pace. It’s just a pace that we can hold, despite the deep uncomfortableness of it’s nature.
At the halfway mark, make a mental note where we are. And then at the end of the workout, we can back into our analysis on how we did. Always learning.
Sat Partner WOD 7/13
CrossFit Evergreen – CrossFit
Stop Draggin’ My Heart Around (Time)
With a 40 minute time cap, In teams of 2:
Buy-in: 300m run
then
– 25 weighted push ups 45/25; Rx+ 100/55
– 100′ sled drag 203/148 (3 blue, 2 orange/2 yellow, 4 black)
– 100′ sled pull
– 50 weighted sit ups 45/25
– 100′ sled drag
– 100′ sled pull
– 50 sledge hammer strikes
– 25 weighted push ups
– 100′ sled drag
– 100′ sled pull
– 50 weighted sit ups
– 100′ sled drag
– 100′ sled pull
– 50 sledge hammer strikes
then
cash out
– 300m run
Friday
CrossFit Evergreen – CrossFit
“Let character be your loudest statement.”
The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.
What are yours?
Be hard on yourself here. How would others define you?
Let character be what defines you.
Strength
Back Squat (3×12 @ 70%)
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Metcon
BFF (AMRAP – Rounds and Reps)
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14)
Each partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.
Written out another way, let’s say you and I are partners. You’ll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallball shots. After you’ve finished that, I’ll do the same (3/3/3). Then we move onto 6’s, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.
Scoring wise, if we complete the round of 15’s, and we get 10 reps on top, let’s enter a score of 15+10. That is not truly “rounds”, but easier to see on the tracker as to where our last finished round was.
The purpose of this piece is the intensity. We want to bring our higher levels of effort to each round, knowing we have roughly a 1:1 work/rest situation. The row is first, so that we can get ourselves uncomfortable, resulting in better training on the final two movements. Although simple by design, they can be challenging to hold onto for bigger sets. Today is the day to aim directly for that.
Thursday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
2 Rounds of the following:
1,000 Meter Run
directly into
5 Rounds:
5 Strict Pull-Ups
7 Hand-Release Pushups
9 Box Jumps 24/20
Wednesday
CrossFit Evergreen – CrossFit
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it? These things happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
Strength
Push Jerk
Alternating “On the Minute” x 8 (4 Rounds):
Minute 1 – 2 Jerk Drives + 1 Push Jerk
Minute 2 – :30s Barbell Overhead Hold
Percentages:
On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack.
Metcon
Metcon (Time)
For Time:
50/35 Calorie Row
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Calorie Row
An all-body weight conditioning finish to our day. A scaled up version of the CrossFit.com benchmark “Annie”, we are doubling the jump rope reps and adding a row before and after the descending ladder.
Pacing wise, we naturally need to pace that first row, relative to our double-under capacity. If we push too hard here, and struggle on the jump rope (the only set of 100), all time that we gained can be quickly erased. Knowing that we can regulate our breathing on the abmat sit-ups, we can push our pace early on, but we just can’t cause excessive DU trips. That’s where time disappears.
On the final row, the longer distance can be a mental challenge. Break it up into small sections. The first fifth, let it be our slowest pace. The next fifth, let’s aim to move 3% faster. Repeat each time we clear that next fifth, until we are finishing with our fastest pace.
Tuesday
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.
Strength
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
Not for Time:
1:00 Light Row + 60% of Max HSPU Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max HSPU Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max HSPU Reps
1:00 Light Row + 50′ HS Walk
Scale handstand walk with :45 second handstand hold.
Not for time or score, a practice session coupling both the strict handstand pushup with handstand walking.
The 1:00 row intervals are purely in place to slightly elevate our heart rate. Pacing wise, we should be at a relaxed, conversational pace. For males, somewhere in the range of 900-1000. For females, somewhere in the range of 825-925.
Knowing our personal ability level on the movements, let’s choose drills or movements that fit our needs. As options, dumbbell strict presses fit very well for strict handstand pushups.
Metcon
Run DMC (Time)
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches
Dumbbell Pounds – 70/50
Scale = C2B Pull-ups then Strict Pull-ups
“Run DMC” alternates our “gym” movements. With higher skill gymnastics, and heavier loads on the DB snatches, the runs become our pacer, relative to our abilities inside the gym walls.
If we thrive at Bar MU and heavier DB snatches, it becomes a matter of how much do we push the run. But unless we plan on completing all four rounds unbroken, we want to look at the run as a means to recover… allowing the aggressive push inside the gym.
Purely for a visual, an extra break on the bar muscle-ups can last very easily 10 seconds. 10 seconds on a 200m run is a significant amount of effort. Placing our efforts inside the gym, where we are at risk of stopping is the first aim. Then we settle back to the run.
As we plan out our efforts inside the gym, think through manageable sets. In a four round effort, pushing the limits early in such movements is a very risky move. We’ve all hit bar muscle-up failure, and minutes can slip by here. Knowing that we can keep our transitions short between breaks, let’s break before we need to in these movements.
Midline
On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine)
Minute 3 – Banded Good Mornings
On all movements, we are not tracking a score or rep count. Aim is to use the minute to work/rest sets in, moving for technique and sound movement, and not for intensity. 2-3 sets in each minute fits very well.
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