Memorial Day Murph
CrossFit Evergreen – CrossFit
We will have one class at 9am today. We will grill afterwards. BYOB
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Sat partner WOD 5/25
CrossFit Evergreen – CrossFit
Shakey Jake’s prison escape (Time)
In teams of 2, with a 45 minute time cap, do:
– 1 minute plank (buy-in, both, same time)
– 21 push ups (each – same time, partners can help)
– 2 x 100m row (exact – or burpee penalty)
– 100 floor wipers 135/95 (split, same time)
– 21 push ups
– 2 x 100m row
– 100 1/2 burpees (split)
– 21 push ups
– 2 x 100m row
– 100 V-ups (split)
– 21 push ups
– 2 x 100m row
– 100 Russian twists 16 kg/15 lb
– 21 push ups
– 2 x 100m row
– 100 floor knee-ins
– 21 push ups
– 2 x 100m row
– 100 abmat sit-ups
– 21 push ups
– 2 x 100m row
– 100 floor wipers
– 21 push ups
– 2 x 100m row
– 100 V-ups
– 21 push ups
– 2 x 100m row
– 100 floor M&M’s
– 21 push ups
– 2 x 100m row
– 1 minute plank cash-out
– 342 points/round
– 3420 total possible points
– both partners do all of the push ups and row
– divide the 100 rep movements in half (50 each)
– the faster partner can do some of the partners 50 reps if desired for time
– both partners do all of the penalty row burpees
Friday
CrossFit Evergreen – CrossFit
“No one was ever wise by chance” – Seneca
Let’s pretend we have two individuals out hiking in the woods.
The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance… it is by choice.
Strength
Deadlift
1 Set of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – 82-85-88-X-X%
The final two sets are left open. Based on feel, we can continue to climb, stay across at 88%, or complete two back-off singles.
Deadlift
Deadlift
Metcon
Joker (Time)
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Deadlift – 225/155
An inverse ladder repetition scheme, where we’ll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.
Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won’t be the deadlifts that slow us to a halt if we reach it… it will instead be the toes to bar in the larger sets as we climb that ladder.
Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most – in these final, larger, sets of toes to bar.
Thursday
CrossFit Evergreen – CrossFit
Strength
Bench Press (5 x 3)
Set 1:60-65%
Set 2: 65-70%
Set 3: 70-75%
Sets 4 & 5: Go Heavy
Metcon
Metcon (Time)
100-80-60-40-20:
Lateral Hops
After each set…
50 Mtn Climbers
15 Abmat Sit-ups (TTB tomorrow!!!)
Wednesday
CrossFit Evergreen – CrossFit
“A single death is a tragedy. A million deaths is a statistic.” – Joseph Stalin
A morbid thought from the former dictator of the Soviet Union.
There is truth behind this statement that we can relate to. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on an emotional level to something without a specific human story.
The purpose of the quote above is not to shame us, but to bring perspective to something we can take into our daily lives: to treat every individual, as a true individual. Stereotypes are ever easy to adopt. But when we do, we write off individuals… as just another number. A “statistic”.
When we feel the desire to generalize, let’s choose the opposite path. Act for the one.
Strength
Front Squat
5 Sets of 2 Pausing Front Squats
3s pause in the bottom of each rep.
Set #1 – 65% of 1RM Front Squat
Set #2 – 70%
Sets #3+4+5 – Build to a heavy double.
All reps are taken from the rack.
Positioning is what we are after today. In the bottom of each squat, check in on the big three of the front squat.
Positioning – Bar on shoulders, not on wrists. Maintaining tension in the arms is only going to help us with stability, unless it’s causing our elbows to drop into a disadvantageous position.
Midline – Not just our mid-section, but our upper back. As we all have felt, the front squat can pull us forward. Shoulders back, and “be big” beneath the bar as well as tightening down the rib cage.
Heels – It’s not uncommon for athletes to loose heel contact with the ground at the bottom of our squat. Not in an egregious, highly obvious way, but more so in a slight shift in weight. When the ankle rolls in, and we can see movement of the outside of the heel caving in just slightly… we are losing our connection to the floor. Have a friend, or a video, assist us here to check in on how we’re doing.
Metcon
Dirt Nap (Time)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
In “Dirt Nap”, we have a short-range sprint effort. On the hang squat cleans, we are looking for a load we are very confident we could complete 15+ reps with unbroken when fresh. Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets.
Another way to look at this is that we are looking for a load that we feel confident we could complete the 15 with one break or less in each round.
On the burpees, these are lateral to the barbell. That is, we are completing the burpee perpendicular to the barbell. A two foot jump over the barbell is Rx, with a burpee step-up still counting as Rx.
Pacing wise, although a mid-range sprint, we still need to pace the burpees relative to our conditioning. What is more important than cycling the burpees quicker is the need for large sets on the barbell. We aren’t going to stop on the burpees, but we absolutely can stop on the barbell. With one break (or less) being the goal on the barbell per round, let’s then increase the pace our burpees.
Tuesday
CrossFit Evergreen – CrossFit
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented creatures. Which in all reality is not a bad thing. We find ourselves in trouble however, when it is the *only* thing.
The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least. Potentially even, “do nothing for us”. We’ll know who it is when we see them.
How we act inside that moment is the reality of our character.
Strength
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
10 Sets for Time:
30% of Max Strict HSPU
Inside this piece, 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 6 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. 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
Strict Nicole (AMRAP – Reps)
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Score is total strict pull-ups
If we cannot run due to weather, scale with 150 DU
In “Strict Nicole”, we are chasing a max number across as many rounds as seen fit by the athlete. If one pushes the 400 meter runs, we can see round totals closing in on 9 or even 10 rounds. If we pace the 400’s, and chalk before each strict attempt, we may be closer to 6 rounds.
The balance is in the middle, naturally. If we push the running for true max rounds, we will get the most amount of attempts on the pull-up bar, but we may not hit our best numbers per set. A slightly more reserved pace, along with a brief composure breath, re-grouping underneath the bar is the ideal place to be.
Inside these strict reps, we are looking to stay off the ground. We can hang at the bottom of the repetitions, but as soon as we touch the ground, that terminates the set. And on these sets, we are actually not looking to go to complete failure. Knowing that we will have ~6-8 attempts on the bar, it is just as much of a paced effort as if we were to do a “Max Set on the 3:00”.
Inside the workout notes, also record how many rounds we completed to find our total, as we will see this workout again.
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