CrossFit Evergreen – CrossFit
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
Elevated (Time)
For Time:
200 Meter Ski
1/.8 KM Bike
20 Single Dumbbell Box Step-Ups
10 Devils Press
1/.8 KM Bike Erg
20 Single Dumbbell Box Step-Ups
10 Devils Press
1/.8 KM Bike Erg
200 Meter Ski
Dumbbells: MRx: 30/15, Rx: 40/25, Rx: 50/35
Box: (24″/20″)
– Conditioning Category: Active Recovery
– Athletes can choose their level intensity here based on how they are feeling today.
– Use 1 dumbbell for the box step-ups (hold dumbbell however). Use 2 dumbbells for the devils press.
– For the box step-ups, it’s 20 reps TOTAL (not each leg).
– Score: Total Time
Prep
20 M Ski
5 Cal Bike
5 Box Step-Ups
5 Cal Bike
5 Box Step-Ups
5 Burpees
Modifications
Reduce distances or reps and weights.
Devils press can do renegade rows or plank hold. 1:00 plank = 10 Devils press