CrossFit Evergreen – CrossFit
“I don’t like that man. I should get to know him better.” – Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil.
A situation we can all relate to from some point in our lives is a poor first impression. We meet someone we really do not want to spend another second around. Yet, life puts us right back next to them. Definitely not by choice, but by chance.
And we talk.
And we strike some common ground.
And we understand them a bit more.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better grasp their perspective. And potentially even the reason why we felt the way we did.
Next time we find ourselves feeling that wave of emotion towards someone, remind ourselves… maybe we just need to get to know them a little bit better.
Warm-up
See Coaches Board
Forward Lunge (Weight)
Forward Lunge
On the 3:00 x 3 Sets:
20 Double Dumbbell Pausing Lunges
20 Double Dumbbell Lunges
Stimulus
– For the pausing lunge, pause 1s with back knee on the ground.
– Dumbbells held in the front rack position, with hands on handles.
– With two weeks of lunge work in our recent past, today we can either build to a heavy, or hold the same weight across.
– Input your heaviest load of the day for your score.
“Six Pack” (Time)
On the 6:00 x 3 Rounds:
Round 1:
30 GHD Sit-Ups
20/15 Calorie Ski Erg
12 Devil Presses
Round 2:
30 GHD Sit-Ups
20/15 Calorie Ski Erg
9 Devil Presses
Round 3:
30 GHD Sit-Ups
20/15 Calorie Ski Erg
6 Devil Presses
MRx: 30/20, Rx: 40/25, Rx+: 50/35
GHD must be done correctly or cut reps or sub with weighted ab-mat sit ups. MRx: 25/15, Rx:35/25, Rx+: 45/35
Stimulus
– midline sprint.
– The goal here is to finish one round in about 3-4 minutes leaving you with about 2-3 minutes to rest before beginning the next round.
-Just try to keep the dumbbell swing between the legs as opposed to outside the legs (almost like a hang clean and jerk).
– Record all 3 scores for a total time.