CrossFit Evergreen – CrossFit
CFE INSPIRE
“The soul is like a bowl of water.” – Epictetus
It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.
The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can *always* find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.
But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.
I Love It (Distance)
Optional Active Recovery
Every 3 Minutes x 10 Sets:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Alternating Box Step-ups (24″/20″)
Max KM Bike Erg
– Score: Total Bike KM.
Prep 3 Strict Pull-Ups 5 Hand-Release Push-Ups 7 Box Step-Ups 100m Bike
Modifications
STRICT PULL-UPS – Reduce Reps – Banded – Ring Rows – Alternating Dumbbell Plank Rows
HAND-RELEASE PUSH-UPS – Reduce Reps – Push-Ups
ALTERNATING BOX STEP-UPS – Reduce Reps – Reverse Lunges
MAX KM BIKE ERG – Max Meters On Any Machine – Max Meter Run (10m Shuttle Runs)
Mobility (No Measure)
Cat/Cow
Wrist Stretches
Down Dog
Cobra
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose
-Hold each pose for 3-5 deep breaths