CrossFit Evergreen – CrossFit
“75% Emotional, 25% Physical”
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?
When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
Metcon (Time)
3 Sets For Quality:
60 Second Wall Sit
30 Second Handstand Hold On Wall
20 high Box Step-ups (10 Each Side) 30/24
30 Single Kettlebell Overhead Lunges (15 each Side) 24/16 (green/yellow)
Stamina cycling: Squat (Time)
21-15-9 for time, 12 min cap
21 Squat Cleans MRx: 75/45, Rx: 95 / 65 lb
15 Squat Cleans MRx: 85/ 55, Rx: 115 / 85 lb
9 Squat Cleans MRx: 95/65, Rx: 135 / 95 lb
Time Cap: 12 Minutes
Stimulus
– 45 barbell reps for time at ascending weights
– Use a single barbell and change out the loads yourself
– To make it under the 12 minute time cap, each weight should average less than 4 minutes
Metcon (AMRAP – Rounds and Reps)
“13 Going On Hurty”
AMRAP 13:
12/9 Calorie Echo Bike
6 Hand release push-ups
6 Air squats to ball or box (must touch!)