CrossFit Evergreen – CrossFit
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”
Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.
Metcon
Tri Sprint Intervals (5 Rounds for reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
50 DU
AMRAP 10 Meter Shuttles
4 Minute Rest Between Rounds
Score= Total Shuttle Runs across all 5 Rounds
STIMULUS
-With a good amount of rest built in, we’re looking to bring the intensity in these short and simple intervals
I-n the 4-minute windows, you’ll complete the listed number of calories on the rower and DU’s before moving on to the scored station, the 10 meter shuttle runs
-For the shuttle runs, sets cones 10 meters apart
-Every time one point of your body touches beyond the cone, count 1 rep
-Record total shuttle runs for each of the 5 rounds
-We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and DU’s at 3 minutes
STRATEGY
-We’re aiming for intelligent intensity
-The goal is to stay within a 2-3 shuttle run range for each round
-Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
-Here are examples of two hypothetical scoring situations:
Athlete 1: 20-18-16-14-12
Athlete 2: 17-16-16-15-16
-Aim for consistency and intensity over an unsustainable pace