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.
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Complete 5 rounds of the repetitions in the order written as fast as possible (“ For Time “). After each set of 50 Air Squats, you must take a 3 minute Rest. Time each round for reference and pacing purposes.
Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)
Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes
Tips and Strategy
Go fast and as unbroken as possible. If you need to break the reps into sets, do a “descending”/”cascading” rep scheme so the volume decreases as you go through the sets. For example, during the sets of Push-Ups: 12, 8, 6, 4.
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Scaling Options
reduce reps, ring rows, bench push ups, banded/box pull ups
Intermediate
5 Rounds for Time
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats
3 minutes Rest
Beginner
5 Rounds for Time
10 Ring Rows
15 Bench/Incline Push-Ups
20 Anchored Sit-Ups
25 Air Squats
3 minutes Rest