CrossFit Evergreen – CrossFit
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
Build to Heavy 5
Metcon (AMRAP – Rounds and Reps)
35 Double Unders
25 Air Squats
15 Kettlebell Swings (24/16)
-50 Single Unders
-30 Seconds of Practice
-In this short triplet workout, let’s choose a kettlebell weight that can ideally be swung unbroken on every round
-The same goes for the variation or rep scheme on the rope – choose something you can ideally complete unbroken each time you pick up the rope
-Within the 9 minutes, we can expect to complete 3-4+ rounds
-The one movement we’d likely have to break up today is the kettlebell swings
-Use the air squats as your pacer – finding a speed that allows you to complete the swings ideally unbroken
-Going big on the swings allows us to maximize our time spent moving
-If you’re confident going unbroken on the swings and the double unders throughout, feel free to increase the cycle time of your air squats
-If you need a little more time before picking up the bell, just slow down the squats and try to get your breathing back a bit for the weighted movement