CrossFit Evergreen – CrossFit
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.
Never whine, never complain, never make excuses.
Push Jerk
Push Jerk
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– All sets will come from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 5 and drop set weights in notes
Prep
– Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.
Mods
– Sub Dumbbells
Feel The Rhythm (Time)
“Feel The Rhythm”
27-21-15-9:
Calorie Row
Push Jerks
MRx: 95/55, Rx: 115/65, RX+: 135/85
– Conditioning Category: Threshold
– Row: Athletes should be able to row 800 cals per hour or above in order to complete the calories as written. Athletes holding below this pace should modify to 21-15-9-6 calories.
– Push Jerks: Performed in 3 sets or less each round. Loading should be between 40-60% of your 1RM push jerk.
– Score: Total time.
– Pace the row in a way that will allow for big sets of push jerks.
– Push your sets of push jerks today. Aim to hold on longer than you want to.
Prep
7 Cal Row
7 Push Jerks
Mods
27 | 21 | 15 | 9 CALORIE ROW
– Reduce Cals
– 27 | 21 | 15 | 9 Cal Bike Erg
– 21 | 15 | 9 | 6 Cal Row
– 21 | 15 | 9 | 6 Cal Assault or Echo Bike
– 21 | 15 | 9 | 6 Cal Ski
– 400 | 300 | 200 | 100m Run
PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells