CrossFit Evergreen – CrossFit
Workout Definition
“Never confuse movement, with action.” – Ernest Hemingway
We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.
We don’t want to just “move” through life, just like how we don’t want to “exercise”. We *train*. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.
Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?
Strength
Metcon (No Measure)
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)
In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)
Building to a heavy weight on each movement, with a full set being 7 reps completed on each side. Position and movement over loading here… let’s have this bolster our overhead strengths, versus potentially ingrain poor habits.
Not for tracked score, but make note to ourselves below how we felt.
Metcon
Trail Blazer (Time)
3 Rounds:
800 Meter Run or 1,000 Meter Row
80 Double-Unders
21 Push Presses
Barbell Pounds – 115/85
Barbell Kilos – 52/38
Stimulus wise, we are looking for a moderate push press. One that we could cycle for 21+ reps unbroken when fresh if we had to.
With that said, our rep counts in this workout are intended to push us a bit. Both are set at totals each round that are within reach, but may require a second set. At the very least, it’s a chance to be aggressive with how we break this workout up, knowing we have a good distance on the run to recover.
Pacing wise on the run, we are looking to first strategize in relation to our abilities on movements inside the gym. If we for example see ourselves having a good battle with the jump rope, let’s ensure we’re pacing the run enough so that we can bring our best there. If it’s the opposite, and we are thinking large or unbroken sets, we can move towards what we feel would be a 5K race PR pace. Still reserved, but moving.