CrossFit Evergreen – CrossFit
“Seek not good from without; seek it within yourselves, or you will never find it” – Epictetus
When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the “opposite”. In comes the “blame game”, where we use external events as excuses.
A core tenant of mental toughness is responsibility. To accept that we played a role. But the purpose of that step, taking responsibility, is not to make ourselves feel bad, or worse, throw a pity party. The purpose is that is gives us options.
When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have “surrendered control”. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.
Responsibility is a weapon. And it only comes from within.
Warm-up
See Coaches Board
Stamina Squats (Weight)
On the Minute x 10 (5 Rounds)
Min. 1 – 4 Front Squats
Min. 2 – 8 Back Squats
Single barbell, based off your 1RM Front Squat
60-72%
Fourth Week in our Climb back up the progression ladder. Repeating week 2 in Nov., aiming for an increase of 3-5%.
“Wonderworld” (Time)
For Time:
100 Double-Unders
21 Power Cleans
21 Barbell-Facing Burpees
100 Double-Unders
15 Power Cleans
15 Barbell-Facing Burpees
100 Double-Unders
9 Power Cleans
9 Barbell-Facing Burpees
MRx-95/65, Rx-135/85, Rx+-155/105
Moderately heavy power clean today. One that we could cycle for 12+ reps unbroken when fresh.
Plan your reps on the bar BEFORE the WOD begins and stick to it. Pace the round of 21 with round of 15 in mind, this round is the focus. Round of 9 is an automatic and cannot allow ourselves to drop our pace here.