CrossFit Evergreen – CrossFit

“Think like an immigrant. Act like an artisan.”

To think like an immigrant is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I have ever worked before to achieve my goals.

To act like an artisan, is to live a life of passion. In the middle ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest workers in the room.

View Public Whiteboard

Warm-up

See Coach’s board

Aerobic Capacity 2 (Time)

On the 4:00 x 6

– 21/15 calorie Echo Bike

– 21/15 calorie row
– 6 mid range sprints

– try to get the work done in 2 minutes or less to give yourself a 2 minute rest.

Midline combo (Time)

– 100 abmat situps

– 75 GHD sit ups

– 50 V-ups
– If you want to walk, sit up, sneeze and breathe tomorrow DO NOT do all of these reps unless you’ve been doing some of each on a regular basis.

– This is a direct interference workout, meaning each of the movements directly impacts each other.

– sub any other ab movement you are comfortable doing.