Monday
CrossFit Evergreen – CrossFit
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Strength
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 79%
On the 2:00… 1 Rep @ 89%
On the 4:00… 3 Reps @ 82%
On the 6:00… 1 Rep @ 92%
On the 8:00… 3 Reps @ 85%
On the 10:00… 1 Rep @ 95%
Metcon
Metcon (Time)
27 GHD Sit-Ups
45 second HS Hold
21 GHD Sit-Ups
45 second HS Hold
15 GHD Sit-Ups
45 second HS Hold
Directly into:
10-8-6-4-2:
Strict Pull-Ups
Shoulder Press 115/80
Sat Individual WOD 6/1
CrossFit Evergreen – CrossFit
The Greece Connection (Time)
For time:
– 300m run
– 200/100 bench press
– 50 abmat situps
– 100/75 bent over row
– 50 V-ups
– 50 strict shoulder press
– 100 flutter kicks
– 50 upright row
– 50 Russian twists 24/16
– 100/75 tricep extensions
– 25 rollouts
– 75/50 bicep curls
– 1 minute plank
– 300m run
– do the movements in order
– 45ish minute time cap
– pick your own weight for each movement (other than Ru twists)
– the lifts were designed for 45/35, so use that as your guide
Friday
CrossFit Evergreen – CrossFit
“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene
It is very common for us to await the “right time”.
The right time to start.
The right time to change jobs.
The right time to have that uncomfortable conversation.
We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we’ll fail. It’s here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go *right*. To learn how to dance in the rain.
Strength
Front Squat
Alternating OTM x 10 (5 Rounds)
Odd – 5 Weighted Pull-Ups
Even – 5 Front Squats
*Same weight throughout all sets of Front Squats
*Squat bars come from the floor
*Strict Pull-ups
Metcon
Metcon (Time)
5 Rounds: (10 minute cap)
100 Meter Sprint
10 Burpees
Challenge
If time remains in class
3 Giant Sets:
50′ DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50′ DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Thursday
CrossFit Evergreen – CrossFit
Gymnastics
Spend 10 minutes working on a gymnastics movement.
Metcon
Metcon (Time)
20-35-50:
Abmat Sit-ups
Row Calories
Into…
50-35-20:
Mtn Climbers
Alternating Step-ups 20″ Box
Wednesday
CrossFit Evergreen – CrossFit
“There will never be better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further.
We have incredible leaders to guide us. But we must blaze our own trail. It is the only way for us to reach out true potential. There will never be a better you, than you.
Strength
Push Jerk
5 Sets of 2:
Pausing Push Jerk
1s Pause in Dip, and Catch
Followed by…
5 Sets of 1:
Push Jerk
On the first part, we have 5×2 pausing push jerks. In this movement, we have (2) pauses – in the dip, and in the catch. With a single second at each position, this is a chance to confirm our movement. The first pause is in the same position as our jerk drives from before… quarter squat. Our second pause is in the same quarter squat, as we receive the bar overhead. This affords us a chance to ensure that our butt is not only back on the dip/drive, but when the barbell is locked out overhead.
Percentages:
Set #1 – 50%
Set #2 – 55%
Sets #3+4+5 – 60%
On the following Push Jerks, let’s build to a heavy for the day. With the option of a warming lift or two prior to, let’s start our 5×1 @ 70% and climb from there. Heavy today, but not an all time max. Let’s instead confirm the positions we drilled in the earlier parts with now more challenging loads… and fight off the bad habits.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20 Push-ups
Stimulus wise, we are looking for a dumbbell that we are very confident we could complete 30+ repetitions unbroken when fresh. Inside this effort, let’s change arms every 5 repetitions.
In the three movements of the workout, everything is “manageable”. Athletes will be able to move through these sets in large, potentially even unbroken sets throughout. Inside of that, the separation now occurs in the speed of our movement, most notably on the transitions between stations and/or breaks.
We are notorious for making our first round our fastest. More times than not, it should be. But, what it should not be, is by a lot. This is the pitfall many athletes find themselves in, where minutes 9-14 is a slow grind that puts us behind our pace. If we begin with the end in mind, and place our best effort in those minutes (9-14), chances are that we’ll start at an appropriate pace.
Tuesday
CrossFit Evergreen – CrossFit
“If failure is not an option, neither is success.”
We fear the man who is willing to lose it all. Who is willing to play full out. No reserves. The one who swings for the fences.
He’s a dangerous person.
Dangerous enough, to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to face the terror of failure. Face that chance that we may fail. Yet, as much as a “swing and a miss” may hurt, there’s something worse. Worse than any failure, embarrassment, or loss. It’s the pain of knowing that we didn’t give our very best.
Life is too short to bunt.
Let’s swing for the fences.
Strength
Deadlift
Alternating On the Minute x 10:
Minute 1 – 15/12 Calorie Row
Minute 2 – 5-4-3-2-1 Deadlifts
Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.
Metcon
Metcon (Time)
50 AbMat Sit-ups, 25 Cal Row, 10 Deadlifts
40 AbMat Sit-ups, 20 Cal Row, 8 Deadlifts
30 AbMat Sit-ups, 15 Cal Row, 6 Deadlifts
20 AbMat Sit-ups, 10 Cal Row, 4 Deadlifts
10 AbMat Sit-ups, 5 Calorie Row, 2 Deadlifts
Rx Barbell – 275/185
Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.
This is a slight back off day given “Murph” yesterday, so let’s get some heavier loading on the bar, and move well today.
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