CrossFit Evergreen – CrossFit
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
Bike: Trainer (Calories)
[WARM-UP]
2 Minute Ramp Up From Easy To Moderate Pace
[PRIMER]
2 Minutes at Fast Pace
1 Minutes at Faster Pace
2 Minutes Easy Recovery Spin
1 Minutes at Faster Pace
2 Minutes at Fast Pace
1 Minutes Easy Recovery Spin
[MAIN SET]
3 Sets:
3 Minutes at Moderate Pace
1 Minutes at Easy Pace
[COOL DOWN]
2 Minutes at Easy Pace
Stimulus
– we will score the workout in calories.
– The goal of the primer is to get the legs prepared for the main sets. We can also get a feel for what pace we are looking to hold for the main sets.
– In the main sets, we will aim to complete the same number of calories during our 3 minute moderate windows.
– Score: Record calories accumulated within each 3:00 window of the main set.
“Devil’s Candy” (Time)
For Time:
10-8-6-4-2:
Weighted Glute Bridges 95/85
Devil’s Press 40 / 25 lb’s
M&M’s