CrossFit Evergreen – CrossFit
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
Metcon
Fuller Circle Version 2 (Time)
For Time:
1500 Meter Row
100 Double Unders
800 Meter Run (Or 50x 10 Meter Shuttle Run)
100 Double Unders
1500 Meter Row
STRATEGY
GENERAL
-This first half of this workout mirrors itself on the back half
-We can also aim to mirror out first half speed and break-up plan on the back half of the workout
ROW
-With slightly longer efforts on the rower, we can look to settle into a smooth pace
-We’re likely going to hold something that is around 10 seconds slower than our best 2k pace per 500 meters
-For Example:
If your best 2k row is 7:04, your pace per 500 would be 1:46
In today’s workout, you might try to hold somewhere around 1:56
-This should feel like a pace that you can repeat or improve upon for the final 1500 meters of the day
DOUBLE UNDERS
-The double unders are spaced pretty close together, only separated by the run
-Just like our pace on the rower, find a break-up strategy that you see yourself being able to repeat or improve upon for the second 100 reps
-Consider the following break-up options:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
Run
-The run is the bridge between the first half and the second half of the workout
-The goal here is to move at the fastest pace that allows you to hold the same speed on the double unders and row that you did in the first half
-While the run rewards a strong effort, we want to balance out our efforts here with consistency on the rope and rower