CrossFit Evergreen – CrossFit
CFE INSPIRE
A short story to share.
Pablo Picasso, 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 over 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 that possible? That 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 also all know it can’t be that way.
Our own judgment can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.
Break Stuff (5 Rounds for reps)
“Break Stuff”
On the 4:00 x 5 Rounds:
500/400 Meter Row
30 AbMat Sit-ups
Max Unbroken Bench Press MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Overview: Every 4 minutes, athletes will complete a buy-in of a 500/400m row and 30 abmat sit-ups. They will then complete a max unbroken set of bench presses. When the set is complete, they’ll rest until the next 4:00 window begins.
– Row: Should be completed in 2:15 or less.
– Sit-Ups: Should be completed in 1:15 or less.
– Bench Press: Athletes should have at least 30s to complete their max set. Do not go to failure unless you have a spotter (leave 2-3 reps in the tank).
– Score: Enter reps completed each set. Overall score will be total reps.
Modifications
500/400 METER ROW
– Reduce Meters
– 2:15 Cap
– 400/300m Ski
– 1000/800m Bike
– 400m Run
– 300m Air Run
SIT-UPS
– Reduce Reps
– Hollow Rocks
BENCH PRESS
– Reduce Loading
– Sub Dumbbells
– Floor Press
– Push-Ups