CrossFit Evergreen – CrossFit
“we’re so busy watching out for what’s just ahead of us that we don’t take any time to enjoy where we are.” Bill Watterson
As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.
We can fall into the trap of telling ourselves. “I’ll be happy when:” I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turn to thinking about the next.
The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.
See coaches board for warm-up
Power Clean (12 min for 5 sets: 2 + 1 +1 + 1)
– 2 muscle cleans
– 1 pausing high hang power clean
– 1 pausing hang power clean
– 1 pausing low-hang power clean
– all pauses are for 1s in the catch position
– catch position is with slightly bent knees, not fully extended
All % based on 1RM Power clean
set 1 – 35%
set 2 – 40%
set 3 – 45%
set 4 – 50%
set 5 – 50-55%
Finish Line (Time)
– power cleans 95/65
– barbell facing burpees
– 1,000m row or ski erg (or 50/35 Echo Bike