CrossFit Evergreen – CrossFit

“I attribute my success to this – I never gave or took, any excuse.” Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control.” That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

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See Coach’s board.

Cho to-go (AMRAP – Rounds and Reps)

5 min AMRAP of:

– 40/30 cal row

– 20 box jump overs (step ups) 24/20

-AMRAP of Macho man

MRx: 115/85, Rx: 135/95, Rx+: 155/105

Rest 5 minutes

5 min AMRAP of:

– 30/24 cal row

– 15 box jump overs

– AMRAP of Macho man

Rest 5 minutes

5 min AMRAP of:

– 20/15 cal row

– 10 box jump overs

– AMRAP of Macho man

1 rd of Macho man is:

– 3 power cleans

– 3 front squats

– 3 push jerks

– pick a weight you can cycle 15+ times unbroken

– go steady on the row and box jump overs

– go right to the barbell, before you think you are ready!

Body Armor Finisher (Time)

3 giant sets of:

– 25 M&M’s

– 10 db bench press 55/25

– max strict pull-ups

Rest 1 minute between sets
– total strict pull ups will go in the comment box