CrossFit Evergreen – CrossFit

“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

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Metcon

Metcon (No Measure)

4-3-2-1

Minute Bike

Minute Row

1 Round of:

5 Push-ups

10 Air Squats

15 AbMat Sit-ups

*The workout flow has you begin with 4 minutes on the bike followed by 4 minutes on the rower. You will then perform one round of the push-up, air squat and sit-up triplet. Repeat this flow for the remaining minutes listed.

SUBS

Machines:

Running

Body Armor

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 9 Pausing Hip Extensions

Minute 2: 15 GHD Sit-ups

Minute 3: 21 Kettlebell Russian Twists

STIMULUS

DESCRIPTION

This ‘on the minute’ body armor piece has a midline foucus

We’ll alternate between movements that target the front of the body, back of the body, and the sides of the body

Set a running clock for this workout

Complete the listed work and then rest until the top of the next minute before moving to the next station

PAUSING HIP EXTENSIONS

Pause for 1 second at the top and bottom of the movement

Set the GHD so your hip bones are just off the front of the pad

KETTLEBELL RUSSIAN TWISTS

Touch the kettlebell over and back is equal to 1 rep [42 total touches]

Choose a challenging weight that you can complete unbroken

You can build in weight or stay at the same load across

MOVEMENT VIDEOS

Hip Extensions: https://www.youtube.com/watch?v=6unUeUzvNkE&feature=youtu.be

GHD Sit-ups: https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be

Kettlebell Russian Twists: https://www.youtube.com/watch?v=hX7PsVHGyoE&feature=youtu.be

SUBS

PAUSING HIP EXTENSIONS

Pausing Romanian Deadlifts https://www.youtube.com/watch?v=mZgPVWVnLY4&feature=youtu.be

Pausing Good Mornings https://www.youtube.com/watch?v=nYd6ePtMNBM&feature=youtu.be

GHD SIT-UPS

Weighted AbMat Sit-ups https://www.youtube.com/watch?v=dqbCN9q1Owc&feature=youtu.be

Toes to Bar

KETTLEBELL RUSSIAN TWISTS

Use Any Weighted Object