CrossFit Evergreen – CrossFit

CFE INSPIRE

“The past is not predictive of the future.”

A short story to share.

Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.

Out of a near 1600, he scores 1480.

Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.

From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.

And six years later, he then receives a letter in the mail from the SAT board.

There was a mistake.

The letter reads that the scores were mixed up between him and another student.

As it turned out, Mike actually scored a 740.

People think his own life changed when he got the 1480. It didn’t.

Mike changed his life when he changed his behavior.

The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.

Pull Up Hang With Kettlebell Press (No Measure)

https://www.instagram.com/p/BnESuoqFILh/?igshid=MTc4MmM1YmI2Ng==

3 Sets x 5 Reps Each arm

You pick your weight for Kettlebell
You may do standing strict presses with the kettlebell also.

Double Tabata (AMRAP – Reps)

30 minute EMOM
Double Tabata (:40 on/ :20 off)
minute 1: – Favorite Erg Calories
minute 2: – Russian KB Swings 24/16 (green/yellow)
minute 3: – Wall-Sit with Bicep Curls (30/20)
minute 4: – Double Unders (S: singles)
minute 5: – Weighted AbMat Sit-Ups 45/35 plate
minute 6: – Rest

Work for 5 Rounds For Total Reps
Every Minute On The Minute you will work for :40seconds and then rest (or get ready for your next station) for :20 seconds.

Minute 6 you can rest and write down your score for that round. You will tally up each round at the end of the WOD for one number of your total reps in the 30 minutes

Roll & Stretch (No Measure)

Thoracic Opener – Try Larger Rollers
Lats, Hip Flexors, Quads, Glutes, Calves
Active Pigeon
Glute Bridges
Puppy Pose – Side Puppy
Happy Baby
Arms to a T, Knees to Side