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.