CrossFit Evergreen – CrossFit
CFE INSPIRE
A short story to share.
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.
Our own judgment can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.
Back Squat (Back Squat
Set 1: 6 Back Squats @ 75%
Set 2: 3 Back Squats @ 80%
Set 3: 6 Back Squats @ 75%
Set 4: 3 Back Squats @ 85%
Set 5: 6 Back Squats @ 75%
Set 6: 3 Back Squats @ 88%
Rest 1 Minute Between Sets
)
– Barbell should come from a rack.
– Score: Enter weight of the last set only.
WARM UP
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)
Build To 75%
MODIFICATIONS
– Reduce Reps
– Box Squat
– Front Squat
Beanstalk (Time)
“Beanstalk”
5 Rounds For Time:
3 Rope Climbs (15ft.)
20/15 Calorie Bike Erg
10 Thrusters MRx: 75/45, Rx: 95/65, Rx+: 115/85
Time Cap: 20 Minutes
– Overview: Athletes will grind through rope climb and thruster reps each round in this 5 round triplet. Moving at a sustainable pace right from the start will be key here.
– Rope Climbs: Should be completed in 1:30 or less.
– Bike: Should be completed in 1:30 or less.
– Thrusters: Should be completed in 1:00 or less.
– Score: Total Time
– Let’s see if we can get the rope climbs completed in 1:30 or less each round. There is no need to rush these if they tend to tire you out quickly. Be intentional and only start each rope when you feel ready to MAKE the rep.
– Use the bike as a place to recover in this workout.
– Let’s aim for 1-2 sets on the thrusters. If we need to take a break, try to keep your rest 10s or less.
MODIFICATIONS
ROPE CLIMBS
– Reduce Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
– Lay to Stand Climb
20/15 CALORIE BIKE ERG
– Reduce Cals
– 1:30 Time Cap
– 20/15 Cal Row
– 15/12 Cal Echo or Assault Bike
– 15/12 Cal Ski
– 500m Run
– 450m Air Run
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
– Front Squats
– Push Presses