CrossFit Evergreen – CrossFit
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
“Toe Works” (5 Rounds for reps)
5 Rounds x AMRAP 4:
30/20 Calorie Bike Erg
30 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 1 Minute Between Rounds.
– Longer, sweaty workout for our active recovery day.
– Every 10m shuttle = 1 rep.
– Each AMRAP begins on the bike. After the bike, complete 30 shuttle runs. After the shuttle runs, complete as many toes to bar as possible. Break as needed on the toes to bar.
– Score: Enter number of TTB reps completed each AMRAP. Overall score will be the sum total.
Prep
10/8 Cal Bike
10 Shuttle Runs
5 Toes To Bar
Modifications
30/20 CALORIE BIKE ERG
– Reduce Calories
– 30/20 Cal Row
– 20/15 Cal Ski, Assault or Echo Bike, or Air Run
30 x 10 METER SHUTTLE RUNS
– Reduce Reps
– 30/20 Cal Row
– 20/15 Cal Ski, Assault or Echo Bike, or Air Run
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– Weighted Sit-Ups