CrossFit Evergreen – CrossFit

“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

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Metcon

Strict Handstand Push-Ups (Just here for percentages)

HSPU with no added assistance from a kip.

Metcon (No Measure)

3 Rounds (18:00 total):

AMRAP 2:

30-40% of your Max Strict HSPU

12 Pull-Ups

Max DU

… Rest 1:00

In a 2:00 Window

30-40% of your Max Strict HSPU

12 Push-ups

Max DU

… Rest 1:00

SUBSTITUTIONS

Strict HSPU:

-Double dumbbell strict press
STIMULUS

=There is a total of (6) intervals, where we flow 2:00 on, 1:00 off.

-We’re alternating intervals, where movements change – CTB in the first interval, and Push-ups in the second.

-Each AMRAP 2 has a buy-in. Looking at the first, athletes complete 30-40% of their respective Max Strict HSPU, 12 Pull-Ups, and they spend the remainder of the 2 minutes on the jump rope(let’s say thats 1 minute of work or so). -There is a single minute of rest after each interval.

-Aim here is work in gymnastic practice, and to prime the aerobic engine for Friday. Let’s move at 85% on the jump rope. Not max effort – but working for the remaining duration.

-Choose a good number for the HSPU that will challenge us, but will always be unbroken through all six sets.

Gymnastic Conditioning

Alternating EMOM x 10:

Minute 1 – 15 GHD Sit-Ups

Minute 2 – Handstand Walk Practice