Tuesday

CrossFit Evergreen – CrossFit

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it? Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

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Metcon

Born to Run (Time)

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans (135/95)

200 Meter Run, 15 Power Cleans (135/95)

200 Meter Run, 21 Power Cleans (135/95)

SUBS

400 METER RUN

500 Meter Row

1000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

300 Meter Trueform or Air Runner

30 Shuttle Runs [10 Meters]

200 METER RUN

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

150 Meter Trueform or Air Runner

15 Shuttle Runs [10 Meters]
DESCRIPTION

This medium-long range workout alternates from running to bodyweight and barbell movements

The manageable barbell weight and bodyweight stations will allow for consistent forward progress here

Your score is the total time it takes to complete the workout

The intended time range for this piece is between 12-20 minutes

POWER CLEANS

Looking to choose a lighter weight for this workout that you can cycle for sets

When fresh, this should be a load you can move for 25+ unbroken reps

BURPEES

You can jump-up or step-up off the floor

Jump to full extension with some air under the feet and a small clap overhead

RUN

See further down the page for running “subs”

STRATEGY

GENERAL

The first three rounds of the workout lean more towards time spent running

The last three rounds of the workout lean more towards time spent power cleaning

With that in mind, we can adjust our pacing to be most efficient here

Early on, look to push the pace a little more on the runs while “recovering” on the burpees

Later on, look to hold bigger sets on the lighter weight power cleans while “recovering” on the short runs

This allows you to continue moving forward while pushing the movement that provides the most bang for your buck

Consider the following sets for power cleans:

Set of 21: (21) (12-9) (7-7-7) (6-5-5-5) (5-4-4-4-4)

Set of 15: (15) (8-7) (5-5-5) (5-4-3-2-1)

Set of 9: (9) (5-4) (4-3-2)

Midline

21-18-15-12:

GHD Sit-Ups

STIMULUS

DESCRIPTION

This midline piece will test your ability for high rep contractions as well as static holds

You will complete the couplet of walkouts and hip extension holds following each set of GHD sit-ups

There is no score for this section

MOVEMENT VIDEOS

Walkouts: https://www.youtube.com/watch?v=92eVXZWgA8g&feature=youtu.be