Monday
CrossFit Evergreen – CrossFit
“I don’t like that man. I should get to know him better.” – Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.
A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.
And we talk.
And we strike some common ground.
And we understand.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.
Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.
Metcon
High Heels (Time)
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders
In “High Heels” we have a light barbell coupled with the jump rope. Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken if we tried. On the lighter side today, which in turns, turns our focus to transitions and metabolic pacing.
As we look at the hang snatch, we still need to respect the barbell. Although a lighter load, if we find ourselves muscling our way through, we will be tiring our shoulders and arms unnecessarily. On the double-unders, if we lose our spin, it’s rarely due to our breathing, and more so because our arms went “lactic”. By respecting the barbell, we can continue the push forward with the jump rope which is likely going to be the limiting factor in the later rounds (avoiding trip ups).
The jump rope will be the friction spot for most of us inside this workout. Although the met-con will be there, our ability to maintain control on the rope will likely be the separator. We can control our pacing here through the above to start (efficiency on the barbell), but also through composure breaks after picking up the jump rope.
After completing our final hang squat snatch, pick up the rope, and take a moment to breathe. This composure breath may last a full 5 seconds, or even a fraction of a second (depending on our DU capabilities). But having this break here allows us to stay centered and relaxed on the rope. And this is a must deeper inside the workout. Where we are not looking to take a composure break is before the snatch barbell. This is a loading light enough to grab and go. To just start. So let’s do that, knowing that we are going to take our brief break before we start the double-unders.
This is a workout where we are looking for our last round to be just as fast as our second. We are striving for consistency.
Strength
Back Squat (9×2)
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%
Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing.
Sat Partner WOD 6/8
CrossFit Evergreen – CrossFit
Spring Fling (Time)
In teams of 2, do the following for time:
buy in: 300m run
Rd 1
– 1 HRPU (each)
– 10 V ups (each)
Rd 2
– 2 HRPU
– 9 V ups
– 10 tire flips (5 each)
Rd 3
– 3 HRPU
– 8 V ups
– 100m fingertip carry 35/25 (each)
Rd 4
– 4 HRPU
– 7 V ups
– 100m OH carry 35/25 (each)
Rd 5
– 5 HRPU
– 6 V ups
– 100m sled pull 110/80
Rd 6
– 6 HRPU
– 5 V ups
– 100m OH carry 35/25
Rd 7
– 7 HRPU
– 4 V ups
– 10 strict K2E (each)
Rd 8
– 8 HRPU
– 3 V ups
– 100m fingertip carry
Rd 9
– 9 HRPU
– 2 V ups
– 50 sledge hammer strikes (each, 25 per arm)
Rd 10
– 10 HRPU
– 1 V up
Cash out: 300m run
– stay with your partner, help finish movements as needed
Friday
CrossFit Evergreen – CrossFit
“Well done is better than well said.” – Benjamin Franklin
Talk is easy.
Talk is cheap.
Anyone can talk.
Only the few, can do.
There will be a point today where we will feel compelled to express our feelings towards something. Maybe it’s how something could be done better.
Let’s stop ourselves in that moment. Instead of telling what needs to be, let’s show them what needs to be done. “Ductus Exemplo” is Latin, for “Lead by Example”.
Metcon
Bane (Time)
For Time, with a 20:00 Time Cap:
40 Kipping Handstand Pushups (Scale=25 Wall Climbs)
20 Ring Muscle-Ups (Scale=30 Pull-ups)
10 Rounds of “Macho Man”
Barbell – 185/135
1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Jerks
Stimulus wise, we are looking for a barbell load that we are confident we could complete 9+ unbroken clean and jerks with, when fresh, touch and go style. A heavier barbell, but one that we can consistently move with.
Another way to look at this complex, is to ask ourselves – can we do two complexes unbroken, back to back? As in, 3/3/3, directly into 3/3/3? If we could, when completely rested, let’s take on this workout as well. If not, let’s modify the loading to ensure that we could do that so that we make this the metabolic driver it is.
“Bane” brings back a classical CompTrain complex, “Macho Man”. But to make our way to the barbell, one must show their proficiency and capabilities through a gymnastic buy-in. Coupling a high skill gymnastic buy-in with a brute force finish, “Bane” is a challenging test where an athlete needs both capacities to find and land a strong score.
Efficiency and patience in the gymnastic portion is a focal point. With 60 gymnastic repetitions to open the workout, it’s less about the first half of the reps, and more about the second. When fatigue compounds in gymnastics, our movement can slow significantly, sometimes drastically. Recognizing that handstand pushups into ring muscle-ups can fatigue the shoulders quick, pacing our efforts here into manageable sets is a must. A challenging portion of this gymnastic buy-in is the second half of the ring muscle-up repetitions. If we can war-game our efforts to push through those final repetitions on the rings, chances are likely that we’ll clear this 60 repetition buy-in with our ideal time. When the opposite takes place, and we come to to a grinding halt on the rings after coming out too aggressively, seconds (and minutes) can slide by quickly.
Approaching the barbell, expect to be challenged here. There is much to be said about a steady grind on a single barbell. This is truly our focus here. The thoughts upon finishing round 2 or 3 may not be our proudest.
Strength
Metcon (No Measure)
3 “Giant” Sets:
10 Aussies
Max UnbrokenPushups
25 GHD Sit-Ups (Sclae=weighted abmat sit-ups or Supermans if you did v-ups yesterday)
Rest 2:00 between sets.
Thursday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
20-35-50:
Row Calories
200 meter Run after each Row
Into…
50-35-20:
V-ups
200 meter Run after each Set
Metcon (No Measure)
4 Sets
1 Minute Plank
1 Minute Wall Sit
30 Second Dead Hang
Wednesday
CrossFit Evergreen – CrossFit
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Strength
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
10 Sets:
40% of Max Strict HSPU
Inside this repetition scheme, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.
If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 8 unbroken strict handstand pushups for time.
On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3, or even 4 if we see fit. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:
1)Elevated Platform Strict HSPU
2)Strict Presses with Dumbbells
If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.
Metcon
Slap Happy (3 Rounds for reps)
“Slap Happy” Part #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
“Slap Happy” Part #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
“Slap Happy” Part #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24″/20″)
Score will be total rounds of OHS and burpees in each part. The double-unders do not contribute towards the score in each round. Adding in (3) scores on the main page, the system will compute the sum total for us.
For clarification, we have 3 x AMRAP 5, rest 5.
In each part, we have a 100 double-under buy-in to each round. In the time remaining inside the AMRAP, we’ll accumulate max rounds of the overhead squats and burpee box jump overs. As the parts move on, the weight increases while the reps decrease. The burpee box jump overs stay fixed per round at (4).
Stimulus wise, we are looking for the following:
Part #1 – A loading we could cycle for 25+ reps unbroken, when fresh.
Part #2 – A loading we could cycle for 20+ reps unbroken, when fresh.
Part #3 – A loading we could cycle for 15+ reps unbroken, when fresh.
In each set, throughout all three parts, we are aiming for unbroken overhead squats. This is a number where each set will become challenging, but the effort of dropping the bar from overhead to the eventual second snatch will add a significant amount. As we get the bar overhead, from round 1 to the end, let’s commit to unbroken sets.
In turn, relative to our overhead squat ability, we need to ensure that we are entering each squat set with enough strength to make it through. We do that in two places – before picking the bar up (composure breath), and management on the burpee box jump overs.
On the break before the bar, give ourselves a breath to compose ourselves. Let’s not wait for perfect, but let’s commit to each set before picking up the bar. At these loads, for these set counts, we will be challenged… but it won’t start until deep in the set where we are only a couple of reps from completion. But nonetheless, let’s commit to each set through a recomposure breath at the start of each.
On the burpee box jump overs, let’s slow our pace a bit here so that we have our best for the barbell.
Tuesday
CrossFit Evergreen – CrossFit
Due to an unfortunate scheduling conflict we will only have the 3:30, 4:30 and 5:30 classes today. We are very sorry for any inconvenience this may cause.
“If you aim at nothing, don’t worry… we’ll hit it.”
Strength
Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
then
On the 1:30 x 5:
1 Hang Power Clean
1 Power Clean
Set 1: 75% of 1RM
Sets 2,3,4,5: Build to a heavy complex for the day, but not an all time max. Let’s move well here.
Metcon
Power Ranger (Time)
15 Power Cleans
600m Run
10 Power Cleans
400m Run
5 Power Cleans
200m Run
RX- 155/105
We are looking for a barbell loading that we could cycle for 15+ repetitions unbroken, if we absolutely had to. Strategy wise, we may break that barbell up once or even twice in the opening 15 reps, but it’s a load that we feel very comfortable moving with.
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