CrossFit Evergreen – CrossFit

“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

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Warm-up

See Coaches Board

“Scout Run” (Time)

1 Round for Time:

400m Run

40 KB Swings

400m Run

40 Devil Press

400m Run

40 Russian Twists

Db: Mrx: 30/20, Rx: 35/25, Rx+: 40/30

Kb: 24/16

Mobility

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CrossFit Evergreen – CrossFit

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

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Warm-up

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Back Squat (Weight)

On the Minute x 12 (3 Rounds)

Minute 1 – 6 Back Squats @ 70%

Minute 2 – 4 Back Squats @ 75%

Minute 3 – 2 Back Squats @ 80%

Minute 4 – Rest
Working on getting below parallel.

Full extension up top

“Calorie Conditioning” (Time)

On the 3:00 x 10:

15/12 Calorie Row

12/9 Calorie Assault Bike
Score will be slowest of our 10 rounds

CrossFit Evergreen – CrossFit

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

How often do we rush to finish line?
Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

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Warm-up

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“Tabata Abs” (AMRAP – Reps)

AMRAP (Reps)

:20/:10, work/rest, 8 rds of each

– abmat sit ups

– flutter kicks

– Superman holds (each rd counts as 1)

– floor wipers

– V ups
Working on core strength and form throughout this Tabata

Mobility

Roll quads, hamstrings, lats and thoracic/upper back.

CrossFit Evergreen – CrossFit

You’ve got what it takes, but it will take everything you’ve got!

Today you will push your limits.
It is good to know how far to push.
We will be pushing together today.
Fight for you, fight for those that gave their lives, fight for each other, fight for Murph.

We are stronger together.

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Warm-up

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.

CrossFit Evergreen – CrossFit

You are confined only by the walls you build yourself.

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“Sledge Hammer” (Time)

Teams of 2

100 Sledge hammer strikes

600 meter run

100 partner wallball sit-ups

600 meter run

100 Medball Cleans

600 meter run

100 db hang cleans

600 meter run
WB: MRx: 14/10, Rx: 20/14

DB: MRx: 35/20, Rx: 40/25

CrossFit Evergreen – CrossFit

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

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Warm-up

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Overhead Squat (Weight)

6 Sets:

3 Overhead Squats

Percentages based on 1RM Overhead Squat:

Set 1 – 65%

Set 2 – 70%

Sets 3+4+5 – 75%

“Chipper Conditioning” (Time)

For Time:

100/80 Calorie Bike Erg

80 Wallballs

60 Ab-Mat Sit-Ups

40 Single Arm Dumbbell Power Snatches

20 Burpee Box Jump Overs (24″/20″)
WB: MRx: 14/10, Rx: 20/14

DB: MRx: 40/25, Rx: 50/35