CrossFit Evergreen – CrossFit
“If we did all the things we are capable of, we would literally astound ourselves.” Thomas Edison
Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.
We have voices inside our head, trying to keep us safe. But waiting on the other side of that is the absolute astonishment that Thomas Edison talks about.
Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.
This quote applies not to somebody else, but to you and I. Silence is the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.
Warm-up
Mobility:
– 2 min on any erg or a lap
– banded tricep stretch
– butterfly stretch
– pigeon stretch
– pass throughs
– Good Mornings
– Samson stretch
Deadlift (5 sets of 3)
Double overhand deadlifts (no switch grips)
– set 1 70% 1RM DL
– set 2 75%
– set 3,4,5 80%
– Take 3-4 sets to build to your starting 70% weight
– the overhand grip will work your grip strength
– rather than touch and go – come to a full stop at the bottom without taking your hands off the bar.
– Do not drop the bar.
Belt Buckle (Time)
– 1000m row
– 30 deadlifts 155/105
– 30 bar facing burpees
– DL’s should be a moderate weight that you could complete 30 reps in 6 or fewer sets
– no need to come to full extension on the burpees
– Designed to take 10-15 minutes.
Strategy:
– Stay in control of the row so you can attack the final two pieces.
– Goal is to row at a pace that allows for a quick transition to the dl’s and burpees.
– Going big on the DL’s doesn’t mean unbroken, maybe 15 & 15 or 20 & 10 or even 15, 10 and 5.
modifications as required