CrossFit Evergreen – CrossFit
“The Marshmallow Experiment”
The experiment conducted decades ago began by bringing in children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.
Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later.
Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.
The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.
The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Midline
3 Giant Sets:
15 GHD Sit-ups
:20 Second GHD Hold
25 Hip Extensions
:30 Second Hip Extension Hold
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
This midline piece will work both the front and back of the body
After completing each “active” movement, you’ll go directly into a static hold
“Giant Sets” means you’ll move directly from one movement to the next with no rest
With 2 minutes of rest built in today, see if you can go unbroken throughout
See below for movement demos and subs
MOVEMENT VIDEOS
GHD Sit-ups: https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be
GHD Hold: https://www.youtube.com/watch?v=zTikRBHZV4Y&feature=youtu.be
Hip Extensions: https://www.youtube.com/watch?v=6unUeUzvNkE&feature=youtu.be
Hip Extension Hold: https://www.youtube.com/watch?v=0G8hRgY3Lr0&feature=youtu.be
SUBS
GHD SIT-UPS
Strict Toes to Bar (7)
Weighted AbMat Sit-ups
GHD HOLD
Hollow Hold (30 Seconds)
L-Sit (20 Seconds)
Flutter Kicks (30 Seconds)
HIP EXTENSIONS
Romanian Deadlfits
Good Mornings
HIP EXTENSION HOLD
Superman Hold
Front Plank (45 Seconds)
Home WOD
Metcon (Time)
“Dumbbell DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 50’s/35’s
Body Armor
Metcon (AMRAP – Reps)
AMRAP 6:
Max Double Dumbbell Strict Presses
On the Minute – 8 Alternating Bicep Curls
STIMULUS
Two weeks ago, we completed a similar AMRAP with single dumbbell presses
Today, we’ll complete with double dumbbells
At the start of each minute (to include the first), we’ll complete 8 alternating curls (4/side)