CrossFit Evergreen – CrossFit
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” Sir Issac Newton
Picture a giant flywheel. It’s at rest, and we are going to start it manually.
To get it to just budge an inch, it’s freaking hard. We need to have grit, and grind and drive with everything we have just to get the slightest movement. But as soon as it moves, even just a little bit, it gets easier and easier.
By the time this flywheel does a single pass, it’s significantly easier. We are no longer in our max effort push, and it almost is spinning itself. As it moves it seems to move effortlessly, and faster than ever.
We’ve all felt this before, what was an incredible struggle at first became so natural and easy to continue. We just needed to get it started.
There’s a voice in our head that says there is time to do this tomorrow. Things are just too tight right now. The time will be right eventually. When we feel these thoughts just remember, “An object in motion tends to stay in motion.”
Warm-up
Mobility: (about 10 minutes)
– Pigeon pose and wrist stretch 1-2 minutes each side
– foam roll
– bb thoracic extension
– samson stretch
– 5 push up to down dog
Modified Diddly Squat (Time)
With a 30 minute time cap do:
3 rds:
– 800m run
– 20 toes to bar
– 20 HRPU
– expect this to take 20-25 minutes
– majority of the time will be spent running, challenge yourself and then chip away at the remaining movements
Modifications:
– 1,000m row
– 50/35 cal Echo Bike
– 800m ski erg
– reduce reps
– feet or knees as high as possible
– V-ups
Body Armor Holds (No Measure)
3 Giant sets of:
– :30s front rack double kb/db static hold
– :30s double kb/db 90 degree squat hold
– max effort wall-sit
rest 2:00 between sets
Stimulus:
– quality over speed
– Giant set means move directly to the next movement without delay
– wall sit, knees at 90, back flat against wall, hands do not support your body, let them hang or fold them against your chest