CrossFit Evergreen – CrossFit
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it? These things happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
Strength
Push Jerk
Alternating “On the Minute” x 8 (4 Rounds):
Minute 1 – 2 Jerk Drives + 1 Push Jerk
Minute 2 – :30s Barbell Overhead Hold
Percentages:
On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack.
Metcon
Metcon (Time)
For Time:
50/35 Calorie Row
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Calorie Row
An all-body weight conditioning finish to our day. A scaled up version of the CrossFit.com benchmark “Annie”, we are doubling the jump rope reps and adding a row before and after the descending ladder.
Pacing wise, we naturally need to pace that first row, relative to our double-under capacity. If we push too hard here, and struggle on the jump rope (the only set of 100), all time that we gained can be quickly erased. Knowing that we can regulate our breathing on the abmat sit-ups, we can push our pace early on, but we just can’t cause excessive DU trips. That’s where time disappears.
On the final row, the longer distance can be a mental challenge. Break it up into small sections. The first fifth, let it be our slowest pace. The next fifth, let’s aim to move 3% faster. Repeat each time we clear that next fifth, until we are finishing with our fastest pace.