Monday
CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Strength
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 63% 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.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Stimulus wise, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh.
“Elizabeth” is an original CrossFit.com “girl”. Of all girls, one of the most challenging on the barbell. With our focus in Sled Dog being barbell cycling, Elizabeth is a potent start to our week.
Although the ring dips are a large portion of this workout, and must be paced so as to not hit the wall early, it is the squat cleans we are after today. Here’s the met-con, the grind, and every reason why this workout is what it is.
Pacing these squat cleans from the onset is a must. It is tempting to lean into a big set early, but reminding ourselves of the total, we are after 45 squat cleans today. And a touch and go set of 10 is impressive to start, but not if we are reduced to slower singles on the following round of 15’s. If we are aiming for sets, let’s choose a number we are very confident we could cycle in the final round of 9’s. We may need to move to singles there for speed, but if we wanted, we could hang on for it. Whether that’s 3’s, 5’s, or beyond, consistency is king here with the higher rep count of the workout.
On these dips, we are looking for a level of difficulty that allows us to find 7-10 reps unbroken, when fresh. We may opt for smaller sets in the workout, but this is not the heart and soul of our effort today.
Sat Partner WOD 7/6
CrossFit Evergreen – CrossFit
700 reps can’t be that hard (Time)
With a 45 minute time cap, in teams of two complete the following:
– 400m run
– 100 bent over rows 95/65
– 300m run
– 100 SDLHP 95/65
– 200m run
– 100 triceps extension 45/35
– 100m run
– 100 curls 45/35
– 100m run
– 100 V-ups
– 200m run
– 100 dl 155/125
– 300m run
– 100 floor wipers 45/35
– 400m run
Friday
CrossFit Evergreen – CrossFit
Workout Definition
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Strength
Metcon (No Measure)
4 Sets:
10 Reverse Flys
10 DB Bicep Curls
10 OH DB Tricep Ext
Metcon
Metcon (Time)
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
20 Sandbag to Shoulder 50/35
Stimulus wise, we are looking to challenge ourselves on the bag, but not to the tune of us ever needing to stare it down for 10 seconds between reps. Heavy and challenging, but metabolic is the aim. To complete a full repetition, we are looking for a full clean up, and over, the shoulder. Bag finishes on the opposite side of the athlete (does not stop on the shoulder).
On the burpees, we are looking for lateral burpees over the bag. Fully recognizing that the standard is not as clear cut as a barbell, it is the stimulus we are after. Two foot jump, with our feet going up and over the bag (not around).
This is a workout where we are looking to be constantly moving. In order to do so, we first want to dial in our pacing. A consistent push forward can very easily catch an athlete who takes off guns blazing, and requires larger breaks between reps. This is a longer effort, and requires concentration on the first round to set ourselves up for success in the later.
At Home WOD
CrossFit Evergreen – CrossFit
The gym is closed today. Please have a safe and responsible 4th of July.
Metcon (Time)
1 Mile Run
then
5 Sets:
5 Burpees
10 V-ups
then
100 Mtn Climbers
then
5 Sets:
20 30 DU
10 Supermans w/ 2 second hold
then
1 Mile Run
Wednesday
CrossFit Evergreen – CrossFit
“Kind words can be short and easy to speak, but their echoes are truly endless.” – Mother Teresa
The simple “thank you” could very well be the most underrated words in vocabulary.
We may be great at “feeling” gratitude, which is ever important. But we often need to remind ourselves of the impact it has, when we express it to another. It’s not the times a stranger holds a door for us, or a clerk gives us change. Although it is proper to say thank you here, it’s more about the times that we *don’t have to say it*.
Taking a moment to thank a friend, who has always been there for you. Stopping to express to our neighbor how much we enjoy living next to them. Telling a co-worker how lucky we feel to be able to work with them every day.
Although just a second in our day, their echos can “truly be endless”.
Strength
Metcon (No Measure)
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.
This is largely in part familiarity training on the dumbbell thruster. Our focus of the three movements, let’s take our time with this and find the right positions. The challenge of unstable objects will require is to work far harder for the front rack position, especially when the weights get heavier. Inside this movement, the front rack tends to be the limiting factor over anything else.
In all sets, rest 1:00 between. Aim is to build in load on the thrusters and rows over the sets. Let’s challenge ourselves here, but being true “Body Armor”, the first aim is to move at our best. On the dumbell rows, which are completed one arm at a time (9 on each), support ourselves by placing the “non-working” arm on a bench or box. On the weighted sit-up, anchor the feet with dumbbells. At 50 reps, we are looking to continuously move… which means the loading needs to be on the lighter side.
Metcon
Leg Work (Time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats
15/12 Calorie Row
Dumbbell Pounds – 50’s/35’s
Score is our slowest round of the five.
On “Leg Work”, we are challenging ourselves with the dumbbell front squats. In the Open, the standards allow us to rest the dumbbell on the shoulders. Although by far the most efficient positioning, as the weight sits there, let’s remind ourselves that we are in training. In some workouts we will use that standard. But for today, we want to challenge ourselves further. Without other shoulder movements inside this effort, this is a great opportunity to make ourselves work more on this front rack position.
Even though Open standards allow, let’s pretend the opposite. Let’s take a “regular” front rack position, with our hands on the actual handles. This will take some warming up to, but with our thrusters purposefully placed in the previous part, we ideally are set-up well here.
Stimulus wise, we are looking to get every set straight. I would rather see us reduce the load, and go straight (in the more challenging front rack position), than to rack the bells “Open style” at Rx loads. This also allows us to push the birow, which is what makes this workout very potent.
Tuesday
CrossFit Evergreen – CrossFit
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.
Strength
21 Guns (Time)
For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups
12:00 Time Cap
This will be a repeated benchmark of ours for this cycle. In “Sled Dog”, we are going to hit the barbell hard in our stamina work. But we will be looking as well to bolster our gymnastic capacity along with.
Stimulus wise, we are looking to be able to perform at least 9 reps unbroken on each to perform this workout as “Rx”. Modifying will sustain the stimulus… not make it easier. We want to challenge ourselves here, but not at the expense of “getting stuck”.
Options to modify:
Option #1 – 15-12-9
Option #2 – 12-9-6
Modifying the pull-ups with bands, and/or the handstand pushups with elevation, is absolutely an option here. Again, let’s track towards the stimulus of least 9 unbroken if we went for it. And when we repeat this benchmark, we’ll match the exact same workout for comparison here.
Metcon
Sugar Daddy (Time)
Athletes Notes
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
Barbell Pounds – 185/135 (Rx+=225/155)
In “Sugar Daddy”, we are looking for a barbell we are very confident we could cycle for 21+ reps unbroken. The moderate load makes this workout what it should be – metabolic. If we are able to move through this entire workout unbroken (or at most, a single break on the 15’s), we can push the run. That is what we are after today. An aggressive run pace.
With that said, pacing is of importance on the first run, naturally. Visualizing our ~1.5 mile pace is a good place to start in this workout. Aggressive, but one we can hold onto for the three rounds.
With the vast majority of athletes completing this workout either unbroken, or with a single break, transitions count big time here. Everyone is moving throughout, and although the run can differentiate athletes by quite a bit, so can the transitions. It’s ever easy to allow 5 seconds to slide away in a slower transition as we re-enter the gym from a run, and those seconds compound quick. Run straight to the bar, and just start. Tell ourselves we’ll recover on the first 50m of that next run… we just need to get through those deadlifts first.
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