Monday
CrossFit Evergreen – CrossFit
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, when leveraged in the right direction, is the most powerful thing in the world.
Strength
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%
For the next three weeks, we will be building inside this specific wave scheme, building in percentages. All repetitions are taken from the rack.
Metcon
Metcon (Time)
On the 5:00 x 4:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
Time remaining in each 5:00 window after completion is rest. Our *slowest* round is our score today.
We are looking for a moderate snatch barbell. A loading that we are confident we could “touch and go” for 12+ reps unbroken, when fresh. Inside the workout, being an interval effort, we want to capture this specific stimulus. We do not need to complete these as touch and go reps, but if we had to in round one and two, we are very confident we could find it unbroken.
For round times, we are aiming to place ourselves in the ballpark range of 2:30, or half of the interval. This will naturally vary amongst athletes, with the take home message being… we absolutely want the rest that follows. If we are moving towards a completion time of 3:30 in the earlier rounds, we won’t be able to sustain the level of intensity we are aiming for.
Pacing wise, we want to move outside our comfort zone on the opening air squats and row calories. The training value in this effort is truly getting to the power snatch barbell fatigued. Being able to cycle the barbell with lactic acid in the legs and a higher heart rate is what we are after. And although we are always looking to use the clock to our advantage, today is a day where we are placing less emphasis on it. Although perfectly even splits are the common goal, today it is truly a chance to become comfortable, being uncomfortable.
A micro-goal for today’s effort could be to push our pace on the squats and rowing calories to a point that leaves us a little worried about how the snatches will go (this is a good thing for today.. moving outside our comfort zone). Another could be the reverse. If we typically would break the power snatch reps at 4-3, let’s push for unbroken sets today, and see if we can hold onto the bar for all four rounds.
Sat Partner WOD 5/18
CrossFit Evergreen – CrossFit
Slytherin (Time)
In teams of two complete 5 rds for time:
– 2 4-way stationary lunge 45/35
– 10 calf raises 45/35
– 10 bulgarian split lunges (each leg)
– 10 mother of drags – curls 65/45
– 10 wide grip skull crushers 65/45
– 10 roll outs
– each person does everything, one works the other holds and then switch
– one partner holds a hanging knee raise while the other works, stop when your partner needs a break
– 45 min cap
Friday
CrossFit Evergreen – CrossFit
“If you fight for your limitations, you get to keep them.” – Jim Kwik
Our harshest critic is in between our ears.
We’ve all been there… telling ourselves we suck. That we’re not going to make it. That we don’t have what it takes. Too old, too young, not good looking enough, not smart enough.
But if we continue to tell ourselves these things… we become them. The mind has this incredible power to bring into this world whatever it fixates on.
Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.
Strength
Metcon (No Measure)
4 Sets
15 DB Biceps Curls
20 OH DB Triceps Extension
Metcon
Fight Club (3 Rounds for reps)
3 Rounds for Total Reps:
1:00 – Thrusters 95/65
1:00 – Power Cleans 95/65
1:00 – Box Jump Overs 24/20
1:00 – Pull-Ups
1:00 – Row Calories
Rest 1:00 between rounds.
A take on the classical “Fight Gone Bad” workout, “Fight Club” comes in with heavier loadings, and more challenging variations. Much like “Fight Gone Bad”, every repetition (and calorie) counts as a single repetition. And the best way to keep track of so during the workout is to keep a running tally as you move station to station, recording the round total during the 1:00 rest.
And, much like “Fight Gone Bad”, there is a pacing component that is highly important. It is very easily to come out aggressively in the first round, only to slow dramatically in round two, and even more in round three. Visualize rounds two and three, and the amount of reps we could be completing there. This is a great starting point for round one, with the understanding that we can always go faster and bigger with sets in the final round of the workout, but we don’t want to find ourselves needing to slow down. Great chance today to practice that.
Another method is to imagine we only have 40 seconds each station of the first round. The amount of reps we would find in 40 seconds may be an appropriate number to chase throughout.
Stimulus today is to use a barbell load that we are very confident we could complete 21+ repetitions unbroken with (thrusters and power cleans). Lighter is harder here, so that we are working more than resting in each minute.
Thursday
CrossFit Evergreen – CrossFit
Skill
Double-Unders
10 minutes to work on your DU’s.
Metcon
Running Annie (Time)
50-40-30-20-10
Double-Unders
Sit-Ups
Run 200m after each round
Wednesday
CrossFit Evergreen – CrossFit
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction, our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. It’s why we say what’s above… “I want to see it before I believe it.”.
Recognizing this, we can leverage it to our advantage. This is the underlying reason why it’s so important to write down our goals. If we can see it, we can start to believe it. The opposite is also true.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Metcon
Bar Star (3 Rounds for reps)
In Teams of 3:
“Bar Star” Part #1
AMRAP 7 – Max Overhead Squats
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 155/105
Rest 3:00
“Bar Star” Part #2
AMRAP 7 – Max Bench Presses
First 50 Reps – 135/95
Second 50 Reps – 155/105
Time Remaining – 185/125
Rest 3:00
“Bar Star” Part #3
AMRAP 7 – Max Deadlifts
First 50 Reps – 185/135
Second 50 Reps – 225/155
Time Remaining – 275/185
In “Bar Star”, we have three parts, each separated with a 3:00 rest between. We’ll transition from the overhead squat, to the bench press, to the deadlift.
At the start of each 7:00 interval, we have a single barbell loaded to the first, and lightest, weight. The team cycles through to move through the first 50 repetitions, in which we’ll then add weights to the second total. Repeat again, and if we clear the second 50 repetitions at this second weight, we’ll add on some more to the third and final weight of the interval. Max reps here, with our score for that respective part being total reps. If we completed the first 50, the second 50, and reached the 7:00 time cap with 12 reps on the third barbell, our score there would be 112.
We’ll do the same for the bench press, and the deadlift.
On all three, as mentioned above, we’re transitioning from the lightest to the heaviest inside each.
For all three movements, here’s what we are looking for:
First loading – Light and manageable. All teammates can find 21+ reps unbroken, when fresh.
Second loading – Moderate. All teammates can find 15+ reps unbroken, when fresh.
Third loading – Heavy, but doable. All teammates could find 9+ reps unbroken, when fresh.
Tuesday
CrossFit Evergreen – CrossFit
“The caliber of your life, is the caliber of your emotions.” – Ed Mylett
Head, Heart, Hands.
This concept is from Jim Kwik.
Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.
It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.
It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.
As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?
Head, Heart, Hands.
Our reasons are what will reap our results.
Strength
Strict Pull-Up (5 x 40% Max Strict Pull-ups)
Metcon
Metcon (Time)
3 Rounds:
15 Box Jumps
20 Pushups
Into 2 Rounds:
27/21 Cal Row
75 Double-Unders
Into 1 Round:
30 TTB
15 Burpees
These three parts are all for time. Moving directly from the completion of the first part into the second, and then into the third, we will have a single time to record.
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