Monday
CrossFit Evergreen – CrossFit
“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.
In our conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.
Strength
Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.
Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%
Metcon
Metcon (Time)
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups
Replacing the row with a run, and upping our challenge on the thrusters and pull-ups, we’re looking at a mid-range chipper that will put our faster times in the 7:00-9:00 range.
The opening 1K run is a place we want to lean into, but only the point where we can move directly into the thrusters without hesitation.
Thinking back to our recent running workouts, the pacing on the runs are always important, but the juice is often not worth the squeeze when there is a large amount of work inside the gym. If we push this 1K run, and come into the gym 15 seconds faster than a conservative pace, we likely are in a metabolic state that will catch up to us halfway through the thrusters. And as one can imagine, a single break more on the thrusters or pull-ups can easily negate any time gained on the run.
As we enter the run, let’s visualize our 2 mile race pace. Not a 1 mile effort, and not as a slow as a 5K pace. But right in the middle. Aggressive, but one that we can hold directly to our bar.
On this bar, if there is a single goal for the workout, it’s this transition. Although a small, tiny fraction of the workout, let’s use this as our battle for the day. Our aim for the workout is to run directly to the bar, and begin. It is incredibly common here to pause, take a breather, and prepare ourselves for the thruster set. Instead, let’s go the opposite direction today. Assess on the move. Pick the bar up and go for 10 reps. Along the way, re-assess how we are doing. We aren’t looking for a straight set here, but we are looking for an immediate start.
Sat Partner WOD 6/22
CrossFit Evergreen – CrossFit
Solstice 2019 Mashup (Time)
With a team of 2-3 and a 35 minute time cap do 2019 reps:
You choose the movements, any movements to reach the total.
Example movements:
bench,
strict press,
curl,
triceps extensions,
delt raises,
double unders,
run,
row,
dead lift,
squats,
pull-ups,
TGU’s,
push ups,
abs
– partners work at the same time
– you choose the weights
– no more than 500 reps for run and/or row
– no more than 500 reps for jump rope
Friday
CrossFit Evergreen – CrossFit
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a small sound. One that in and of itself, is barely even noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single act. Can we start one today?
Strength Test
Deadlift (Heavy 1-Rep)
Take 12 minutes to build up to and establish a Heavy 1-Rep Deadlift. This means you should be able to maintain good form all the way up and back down.
Metcon
Metcon (Time)
For Time: (24 Min Cap)
2K Row
50 DB Snatches 30/20 (Rx+=50/35)
40 Front Racked Wall Ball Lunges (20/14)
30 Pull-Ups
20 Box Jumps (24″/20″) (Rx+= Burpee Box Jumps)
A descending repetition chipper, starting with a 2K row buy-in.
Although we will find some separation inside this distance, we want to remind ourselves that it is purely the buy-in. 10 seconds, although significant in a 2K race, can disappear in a single transition inside the gym in the following movements. We want to move here on this row, but it’s truly the buy-in. Let’s visualize the pace we believe we would hold for roughly a ~5K distance.
On the following DB Snatches, we have a single larger set. At 50 repetitions, a steady and methodical pattern for touch and go reps is key here. With a micro-pause at the top, we can settle into a breathing pace on these snatches. The key is to find the place to get the air in. Naturally, it is not in the bottom of the rep, and is instead after lockout as the hands are changing the bell as it descends.
On the 30 pull-ups, let’s aim for big sets. Some options for thought:
16-14
12-10-8
9-8-7-6
By no means do we want to hit a wall and reach failure in the pull-ups, but knowing that this is our final “pulling” station in our chipper, we can be aggressive here and hang on for challenging sets.
On the final burpee box jumps, let’s game plan for reps 10-20. This is where we will lose our pace, if we do. By seeing the light at the end of the tunnel, we may start these final 20 too quickly, resulting in the extra steps in the final reps… that add the extra seconds. Slow is smooth, smooth is fast on these reps to start. Focus on our footwork, and at rep 10, aim to move one step faster than our front half.
Thursday
CrossFit Evergreen – CrossFit
Strength
Bench Press (4 x 4 (2 weight changes))
Metcon
Metcon (Time)
3 Rounds:
40 DU
25 Abmat Sit-ups
Into…
5 Rounds:
5 Strict TTB
10 Pushups
200 Flutter Kicks
Wednesday
CrossFit Evergreen – CrossFit
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Strength
Power Snatch
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.
Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex for the day.
Metcon
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – 115/85
On all three movements, although this sounds a little “obvious”, let’s remind ourselves of midline stabilization here. When we breathe and relax, our torso moves. Slightly, but it “translates”, placing demand on the smaller muscle groups surrounding our spinal structure. If we have such movement (often just do to not actively thinking about it), these muscles can become over taxed. And what results is what is known as the “back pump”. Where the lower back, or a portion of the back, feels like lactic acid just got stuck in there. And this “pump” can shut us down, leaving us unable to squat and sometimes hinge. It leaves us after some time, but it feels like significant cramping sensation in the lower back. This is very common when we combine deadlifts with a weighted squat. Focus throughout all three movements on what we are doing with our abdominals. Breathe at the top of each rep, but brace during movement.
On the deadlifts, athletes may find 1-2 breaks helpful. In any event, breaking after the 11 reps to establish a snatch grip width sets us up well to finish our 12th in position for a hang power snatch or a hang squat snatch (starting our next OHS).
On these overhead squats, we likely do not want to break these reps up. By the time we are challenged on this movement, we are likely well past halfway, with only a couple of repetitions to finish the set. With our next movement in mind (hang power snatch), we are not looking to excessively snatch the barbell outside of that final six reps.
On the final six hang power snatches to complete the round, we may find success in a single break here. Although we may be able to complete a handful of sets unbroken, let’s place ourselves in minute 7 of the workout. If we believe we will be breaking up the six reps there, it may be best to break from the start, and focus on smooth and quick transitions between say 3-3.
Tuesday
CrossFit Evergreen – CrossFit
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise.
The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Strength Test
Strict Handstand Push-Ups (1 Set ME)
HSPU with no added assistance from a kip.
Strict Handstand Pushups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019. If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
Two options for completion:
Dumbbell Strict Presses
Barbell Half Presses
Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.
Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
Strict Pull-Up (1 Set ME)
1 Set for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.
Posted on the original attempt:
If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Today we’ll take on a classic CrossFit.com benchmark, “Helen”.
As we look at the movements, our first aim is to push inside the gym. If we are breaking up the swings and pull-ups excessively, it simply doesn’t matter how fast we are on the run. Let’s first game plan to be aggressive inside the gym, and from there, we then turn to the run.
Stimulus wise, we are looking for unbroken kettlebell swings. This is so that we focus on what the workout is intended to build – our conditioning. Let’s create the environment that is “no excuses”. We have a loading in this workout that we don’t have an excuse not to pick up immediately. It will be challenging and metabolic, but if we know we will get 21 straight each time… we have no excuse not to start. If it’s too heavy, it’s actually easier.
From there, it comes down to the pull-ups inside the gym. This is where we want to be a bit more strategic than with our swings. With the three rounds in mind, a purposeful break may be of benefit early. If we are confident that we’ll get two rounds unbroken, let’s do so and try for the third, but if we don’t believe we’ll make the second set… it may be best to break on the first. What we want to avoid, naturally, is the “stare”. The stare at the pull-up bar, awaiting our pull to come back.
When we feel confident that we are going unbroken on the swings, and at most a single break on the pull-ups, then it comes down to the run. And how much we are willing to suffer. This is why “Helen” is such a good test. If we know our work inside the gym is for the most part fixed (as long as we dial in our transitions), this workout is won and lost on the run.
Pacing wise, if we are looking to move on these runs, we want to visualize ourselves in the area of our ~1-1.5 mile pace. Not an all out sprint, as we need consistency, but it is indeed aggressive.
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