CrossFit Evergreen – CrossFit
CFE INSPIRE
We average 60,000 thoughts a day and 80% of these are negative
So our Inner Critic is certainly winning the battle for bandwidth from our Inner Coach.
Our Inner Critic is the voice that discourages us and keeps us from taking risks. It’s our Ego dressed up in noisy battle armour to keep us exactly where it wants us – safe, secure and same same same – that way it can keep control of us.
You might recognise this as the voice that tells you:
You aren’t talented enough
You aren’t brave enough
You aren’t skinny enough
You aren’t smart enough
On the other hand think of your Inner Coach as your mentor. The Coach however can be a little bit harder to hear. While the Critic shouts for attention, the Coach waits to be asked before offering direction. Consider your Inner Coach to be a mentor.
Your Inner Coach:
Sees failure as situational and temporary
Encourages you to put yourself out there
Helps you grab hold of what you want, boldly, and without hesitation.
Pushes you to be the best version of yourself.
We can only experience growth – be it emotional, intellectual, physical or spiritual by pushing out of our comfort zones and listening to our Inner Coach.
Once you have awareness that your Inner Critic’s primary role is to keep us safe then you can be more compassionate towards the negative cacophony in your head and in these moments of awareness the Inner Coach is always there to offer some sage advice and loving kindness.
See how you go this week with befriending your Inner Coach a little more….
C2 Box Sandwich (8 Rounds for reps)
Option B: “C2 Box Sandwich”
On The Minute x 32 Minutes (8 Rounds):
Min 1: Calorie Row
Min 2: Box Jump Overs (20″)
Min 3: Calorie Bike Erg
Min 4: Rest
Score: Add your total calories and reps together each round.
– Overview: We’ve got a 32 minute EMOM today with lots of room to come out too hot and slowly fall off by the end. Athletes should challenge themselves to find their max sustainable pace for each minute of work and maintain that pace through to the end.
– All athletes are jumping over a 20″ box.
– Athletes can transition before full 1:00 interval has ended.
– Sustainable pace is the goal, find calorie and rep numbers you can continue to hit under fatigue.
– Score: total reps. Enter each round of reps for a total number.
– Athletes should aim to be consistent across all 8 rounds with their calories and reps.
– If you are less familiar with your threshold for these movements you may choose to use the first round as your pace setter for what numbers to hit each round after that.
– Athletes have the option to transition from one movement to the other when they want to, but keep in mind sustainability. Staying on one piece for the full minute may not work in your favor.
MODIFICATION
ROW
– Ski
– Run
– Air Run
– Bike Erg
– Echo Bike
– Assault Bike
BIKE
– Ski
– Run
– Air Run
– Row
– Echo Bike
– Assault Bike
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step Overs
– Plate Hops
Roll & Stretch (No Measure)
Thoracic Opener – Try Larger Rollers
Lats, Hip Flexors, Quads, Glutes, Calves
Pigeon on Box
Couch Stretch
Puppy Pose – Side Puppy
Happy Baby
Arms to a T, Knees to Side