Monday
CrossFit Evergreen – CrossFit
“The purpose of a goal is not to achieve the goal. The purpose of a goal is to become more.” -Tony Robbins
Strength
Back Squat (3-Rep Heavy)
Warm-up
10 × Bar
5 × 50%
3 × 65%
3× 70%
Then build to a heavy set of 3.
Metcon
Metcon (Time)
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row
A 3-round sprint effort that comes down to the cycle time of our movements for our top times.
To start, looking at the three movements, the most important may be the double-unders. This is the only movement of the three that we may actually stop. With excessive trip ups, seconds can disappear here. On the air squats and rowing calories, constantly moving forward will take nothing but effort… even if we are moving slow. But if we mismanage the rope, we can find ourselves re-starting the movement with seconds disappearing. With the rope being the focal point to start, we can back into the other movements.
The next place to focus is the row. We want to be aggressive here, but all in relation to our jump rope. If we speed through our calories but trip up 3+ times on the ensuring set of double-unders, this is of course is counter productive. Our push on the row is relative to how confident we are that we can hold large sets on the following jump rope. This is our second focus point as it can be tempting to push here. Unless we are pushing into higher calorie ranges, the difference may be negligible between a very hard pace and a manageable pace. Seconds yes, but not dozens of seconds. A dozen second on the other hand can disappear very quickly on the jump rope.
A third focus point is the air squats. This is a movement we can push to a point where we’re confident it won’t negatively impact the other two. Although a movement we can speed up, what is more important than absolute speed here is consistency across the rounds.
Sat Partner WOD 6/15
CrossFit Evergreen – CrossFit
Ultimate (wo) man makers (AMRAP – Reps)
In teams of 2, with a 35 minute cap do:
– Partner 1: 600m run
– Partner 2: ME CFE ultimate (wo) man makers 35/25
(sit up, push up, single arm row right, single arm row left, stand, curl, strict press, overhead tricep extention)
– score = total team reps of man makers
– switch roles after the run
Friday
CrossFit Evergreen – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
From a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.
Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.
When we recognize through his very own admission that his success was found through his unyielding desire to work through adversity after adversity… we too, can see our potential in whatever we choose to pursue.
Greatness is not by chance. It is by choice.
We just need to work for it.
Strength
Power Snatch
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy for the day.
Snatch Pull – Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.
Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
15/12 Calorie Row
9 Barbell-Facing Burpees
6 Power Snatches
Barbell – 95/65 Rx+=135/95
Building intensity through intervals.
We are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.
In other words, if we have rounds that look as follows, the slowest time will be our score for the day:
1:45, 1:49, 2:01, 2:09, 1:52
Stimulus wise, we have a moderately heavy barbell at the end of each set – the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach – but we want the barbell to be managable enough so that we simply aren’t forced to.
Today is a great opportunity to push the bike. To capitalize on the exponential accumulaiton of calories. Recognizing that our rest is going to be limited between rounds, it is not an all-out sprint, but let’s get outside out comfort zone here, reminding ourselves that we are in training. We’d rather make a mistake here by pushing a bit too hard on the bike, than not hard enough.
On the barbell-facing burpees, a smooth, methodical pace is our aim. We are looking for an immediate transition to the barbell, so being a touch conservative on our pacing here to allow that will be important. If we see ourselves struggling some on the barbell loading, we want to pace these a little more. If we are very storng on the barbell, we can push our intensity here.
And finally, on this power snatch barbell, we are looking for an aggressive finish. We do not need to complete these six repetitions unbroken, but as the stimulus details above, we could if we had to on the first round.
Thursday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Abmat Sit-ups
Russian KB Swings 24/16
50 DU after each round
Strength
Bench Press (4×5 (two weight changes allowed))
Wednesday
CrossFit Evergreen – CrossFit
“What you resist, persists”.
What would you think about if I told you to *not* think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what *to do.*.
Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
Strength
Thruster
On the 2:00 x 6 Sets:
3 Thrusters (from the ground)
Set #1 – 60% of 1RM Clean and Jerk
Set #2 – 64%
Set #3 – 68%
Sets #4+5+6 – Build to a Heavy Set of 3.
Clean and Jerk
Metcon
Metcon (Time)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)
On the thrusters, we are looking for a loading that we are very confident we could complete 21 reps unbroken. To the tune of, we feel highly confident we could complete that first set of 25 unbroken. Strategy wise, we may choose for a quick, single break (such as 16-9), but it’s a loading that we can cycle on call.
On the next movement inside the gym, we have our CTB pull-ups. Pacing is a little more individualized here, entirely dependent on where we currently are in the movement. Sharing a similar theme to the barbell, we are looking for strong sized sets here. This is the only time we are on the pull-up bar in the workout, so we can safely push our sets here with aggression. By no means do we want to hit a wall if this is a movement we struggle with, but let’s get outside the comfort zone here and push our sets, and our time between. As we move through this set, we can remind ourselves that we can recover on the next run. We’ll have well over a full minute to recover our shoulders for the final set of thrusters.
On that last set of 25 thrusters, based on how we feel when get to rep 5, we are looking to complete with at most two quick breaks. But the key takeaway here is that it’s after 5 reps. As we come into the gym, this is where we may spend a deceivingly long amount of time looking at the barbell. Wondering if “we are ready”. We’ll want to bite into a large set, so in turn, we may find ourselves tempted to rest just a bit more. But this is where the 15 seconds can sneak by ever so fast. When our heart rate is high, it’s very hard to have a solid grasp on how many seconds are actually ticking by. To counter this – just start.
Let’s get the barbell to our shoulders and just get to 5. As we finish that 5th rep, let’s re-assess how we are doing. If we feel we need a single break, let’s dig our way to at least 10. This can allow us to finish the 25 off with an 8-7 approach, or a 9-6. If we are feeling better, but still need a break, maybe we fight to 16.
Tuesday
CrossFit Evergreen – CrossFit
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.
Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and immediately moving with a purpose to start our burpees.
These are “classical” burpees… a jump and a clap overhead to finish the movement. And on these, as simple as the thought it, let’s focus on our breathing. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box.
Unless we have a limitation, let’s jump up each burpee today for the training benefit. There will be days where we want to move towards the step-up burpee, but today, let’s hold ourselves to the jump up.
On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition.
Strength
Metcon (No Measure)
3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.
The focus of effort today is on speed inside these movements. Today, it is better to go a bit lighter on both movements if it allows us to go faster.
On the farmers carry, we are looking to fast-pace-shuffle this distance. A walking pace during “Body Armor” sets is appropriate, allowing us to go heavier, but we have the opposite aim today. Let’s move on these carries, to the tune of at the slowest, shuffling. This again likely means the weights need to be lighter. In terms of equipment, athlete’s choice – dumbbells, kettlebells, or torpedos.
On the sled pull, we are facing away from the sled, connected via straps or a harness. Same aim here as well – we want to fast pace this drag to the tune of fast-pace-shuffling if we can with the weight.
The 2:00 rest between rounds affords us the chance to recover our breathing, which we want to challenge here. Challenge the loads, yes, but let’s move with speed today.
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