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).

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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