CrossFit Evergreen – CrossFit
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?
It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
Bench Press (5 Rounds for weight)
Bench Press
For Total Load:
5 Sets of 5
– Barbell can be taken from a rack.
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Prep
With An Empty Barbell:
10 Bench Presses
Loading Up:
– Perform at least 3 warmup sets before your first working set.
Modifications
– Sub Dumbbells
“Cement Shoes” (7 Rounds for reps)
“Cement Shoes”
On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar
*Score: Enter 7 Sets Of Toes To Bar Reps. Overall Score Is Total Reps.
– Conditioning Category: Threshold
– Run: Performed in 1:30-2:15.
– Toes To Bar: As soon as you come off the bar, the set is complete. Athletes should be able to complete at least 5 reps per round. Modify if needed.
– Aim to run your 400m in the same time each round.
– Pick a goal number of toes to bar reps you’d like to complete per round. This range is likely somewhere between 5-15 reps for most athletes.
Practice Round:
200m Run
3 Toes To Bar
Modifications
400 METER RUN
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
TOES TO BAR
– Toes To As High As You Can
– Knees To Chest
– Weighted Sit-Ups