CrossFit Evergreen – CrossFit
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.
We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.
What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.
Pain is mandatory, suffering is optional.
Metcon
Fuller Circle (Time)
For Time:
800 Meter Run
125 Double Unders
2k Row
125 Double Unders
800 Meter Run
STIMULUS
-“Fuller Circle” is a repeat from Tuesday Jan 8, 2019 and a beefed up version of a previously completed workout, “Full Circle”
-Reaching on the longer side today, with previous times taking 16-30 minutes
STRATEGY
RUN & ROW
-The goal on both is to find an uncomfortable pace to hold throughout
-While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout
-Hone in on a pace and try to hold that number on the monitor
DOUBLE UNDERS
-This is a good day to chip away at large sets
-While we can aim to go big, this doesn’t mean these sets have to be unbroken
-The goal is to maintain a similar rep scheme from the first 125 to the second 125
-Below are a few options on how to approach these:
1 Set: 125
2 Sets: 75-50
3 Sets: 50-50-25
4 Sets: 40-30-30-25
Strength
Metcon (No Measure)
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)
STIMULUS
This Body Armor piece is for quality over time
Feel free to build in weight on the Dumbbell Bent Over Rows with each round, but choose weights you can complete the reps without breaking
Using a single dumbbell, complete 10 reps on each side before moving back to the GHD
SUBSTITUTIONS
GHD Sit-ups
Dumbbell Weighted AbMat Sit-ups
10 Strict Toes to Bar