CrossFit Evergreen – CrossFit
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.
Goat Day (AMRAP – Reps)
EMOM x 20 (10 Rounds):
Minute 1: Movement 1*
Minute 2: Movement 2*
*Athlete’s Choice On Movements
– Pick 2 of your weaker movements.
– Alternate between the 2 stations for 20 minutes.
– Choose your own reps and loading.
– Looking for movement quality over quantity here.
– Score: Enter reps completed each minute for each movement. Record which movements you chose in your notes.
Some Movement Ideas…
– Double Unders
– Toes To Bar
– Cleans or Snatches (From Floor or Hang)
– Burpees (Any Style)
– Handstand Push-Ups
– Handstand Walks
– Overhead Squats
– Muscle-Ups
Bike: Trainer (Calories)
[WARM-UP]
2 Minute Ramp Up From Easy To Moderate Pace
[PRIMER]
1Minute at Fast Pace
1 Minute at Faster Pace
1 Minute Easy Recovery Spin
1 Minute at Faster Pace
1 Minute at Fast Pace
1 Minute Easy Recovery Spin
[MAIN SET]
3 Sets:
1 Minute at Fast Pace
1 Minutes at Easy Pace