CrossFit Evergreen – CrossFit
CFE INSPIRE
“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn
Motivation feels good.
It makes things feel… easy.
When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.
We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.
What will always be there however, is our commitment.
Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.
Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.
What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.
Strict Weighted Ring Dips (4 Rounds for weight)
Strict Weighted Ring Dip
[0:00-15:00]
4 Sets:
8 Strict Weighted Ring Dips
Rest 1-2 Minutes Between Sets
– Reps must be completed unbroken.
– Use a weight belt or squeeze a dumbbell between the feet/legs.
– Athletes can climb in weight each round or use the same weight across.
– Score: Enter weights used for each set.
Warm Up
5 Push-Ups
10s Top of Ring Dip Hold
10s Bottom of Ring Dip Hold
3 Ring Dip Negatives (5s Down)
3 Ring Dips
Modifications
– Banded Ring Dips
– Ring Dip Negatives
– Box Dips
– Bench Dips
– Bar Dips
Triple Bogey (AMRAP – Rounds and Reps)
“Triple Bogey”
3 Rounds x AMRAP 5:
5 Power Cleans M:115/65,Rx:135/85, +:155/105
10 Box Jumps (24”/20”)
15/12 Calorie Echo Bike
Rest 3 Minutes Between Rounds.
– Overview: In this interval style workout, athletes will complete as many rounds and reps of power cleans, box jumps, and calories on the echo bike as they can in 5 minutes before resting for 3 minutes. Each interval, athletes will pick up where they left off on the previous interval (if you finished on the power cleans, you’ll begin on the box jumps).
– Power Cleans: Loading should not exceed 70% of your 1RM power clean. Reps should take 45s or less to complete.
– Box Jumps: Reps should take 30s or less to complete.
– Echo Bike: Calories should take 1:15 or less to complete.
– Score: Total Rounds + Reps
– If going singles on the barbell is more sustainable for you, let’s stick to that game plan throughout. If you think you can touch and go all 5 reps every round, let’s see if we can challenge ourselves with that strategy.
– Find a steady pace on the box jumps. No need to rush here.
– Let’s see if we can complete the echo bike cals in the same amount of time every round.
Modifications
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 30s Effort Any Machine
15/12 CALORIE ECHO BIKE
– Reduce Cals
– 1:00 Time Cap
– 15/12 Cal Assault Bike
– 15/12 Cal Ski
– 15/12 Cal Air Run
– 21/15 Cal Bike Erg or Row
– 200m Run