CrossFit Evergreen – CrossFit
Pablo Picass, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed him a piece of paper. Pablo smiled and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But Mr. Picasso, how is this possible? It only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create “junk.” Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time; but we all also know it can’t always be that way.
Our own judgement can become our worst enemy, so let’s combat that. Judge less, practice more, that’s the “secret sauce.”
Warm-up
See Coach’s board
Juarez Valley 20 prison pushup challenge (updated) (Time)
The Juarez Valley push-up challenge is ascending and descending repetitions in an alternating fashion. Odd numbered sets descend; even numbered sets ascend. This continues until reps meet in the middle. There is an 8′ shuttle run between each set.
Set 1: 20 reps
Ser 2: 1 rep
Set 3: 19 reps
Set 4: 2 reps
Set 5: 18 reps
Set 6: 3 reps
Set 7: 17 reps
Set 8: 4 reps
Set 9: 16 reps
Set 10: 5 reps
Set 11: 15 reps
Set 12: 6 reps
Set 13: 14 reps
Set 14: 7 reps
Set 15: 13 reps
Set 16: 8 reps
Set 17: 12 reps
Set 18: 9 reps
Set 19: 11 reps
Set 20: 10 reps
Goal: Good: complete in less than 10 minutes.
Excellent: complete in less than 8 minutes.
Only full range of motion counts.
The Finisher (Time)
– 5 k ski erg
…every 5 minutes stop and do:
– 15 air squats
– 10 alternating forward lunges
– 5 burpees
– keep a smooth and steady movement
– 6k row or a 16k Echo bike can be Rx subs