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 actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.
A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into 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 control, as the story we’re telling ourselves is that outside events determine my path.
Responsibility is a weapon. And it only comes from within.
Warm-up
See Coaches Board
“Go Fetch” (Time)
For Time:
75 Wallballs 20 / 14 lb
400 Meter Run
21 Devil’s Press 40 / 25 lb’s
400 Meter Run
21 Devil’s Press 40 / 25 lb’s
400 Meter Run
75 Wallballs 20 / 14 lb
WB-MRx: 14/10
DB-MRX: 35/20
PLEASE REMEMBER TO SCALE REPITION AMOUNTS IF YOU NEED TO!!!!
– going full depth is more important than doing all the reps (scaled) listen to your body and think about where you are at this point in time!
Stimulus
– Conditioning Category: Pacer
– Going longer today as we look to chip away at these three movements that are presented in big sets
– Use two dumbbells for the devil’s press, choosing a weight that allows you to complete the 21 reps within 3 minutes
– The chest should hit the floor in the bottom and the dumbbells should travel overhead in one motion (no pausing at the shoulders)
– Time Cap: 30 Minutes
Strategy
THE BIG TAKEAWAYS
1. Look to chip away at the 150 total wallballs in manageable sets from the beginning. See if you can hold similar break-up plans in both sets of 75. Consider the following options:
– 75
– 50-25 or 40-35
– 25-25-25
– 25-25-15-10
– 15-15-15-15-15
– 10-10-10-9-8-7-6-5-4-3-2-1
2. The 42 devil’s press and running includes enough volume where there can be considerable separation here. Hold a pace that is uncomfortable, but sustainable across these two movements. It’s tempting to move at an easy pace here. Find that middle gear.
Rope climb (AMRAP – Reps)
Not For Time:
10 Minutes Rope Climb attempts
Stimulus
– Practice some rope climb technique and efficiency in a lower intensity environment
– Look to practice a strong foot lock and fast descent – as these are two of the biggest difference makers with this movement
– Climb to 15 feet
– Record total reps completed as your score