CrossFit Evergreen – CrossFit
“Pain versus Discomfort”
There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different. Pain is when we are walking through the garage and step on a nail. Pain is when we lose a limb. Real pain, is when we loose a loved one.
What we feel inside conditioning sets is not pain, it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, butit’s not pain. Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable. (AND YES, THIS IS A CHANGE FROM OUR NORMAL SATURDAY ROUTINES).
Warm-up
2 minutes on any erg or a lap
Mobility: (10 minutes)
– calf stretch
– banded shoulder distraction – frog stretch
– any other area you want to stretch/work on
Street Sweeper (Time)
15-12-9-6-3
– Front squats to a ball or box Rx:65’45; Rx+: 95/65
– 200m run/row/ski
– CTB pull-ups
– 200m run/row/ski
Stimulus:
– after each set of weightlifting and gymnastics we’ll head out for a 200m run.
– expect this to take 18-25 minutes
– With the lighter weights you should be able to complete all sets within 1-2 sets
– barbell starts on the floor
– squat clean first rep if you can
– even with the lighter weight focus on keeping the barbell on your delts and up against your neck
Modifications:
– db squats
– goblet squats
– banded pull ups
– jumping pull ups
– Aussies
– 12’9 calorie Echo bike