CrossFit Evergreen – CrossFit

“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson

There will be thousands of things that could go wrong.
Unknowns, naysayers, and thoughts that everything will come crashing down on the first step.

And all of that, is real. Every part.

But the difference lies in in whether or not we believe something *will* stop us. Even if it *might* go wrong. We can paralyze ourselves with waiting for perfect, and never begin.

We want to realize that we can take the possibility of failure into reality… before the first step. We’re never going to have all the answers, and we’re never going to be fully ready. But we’re going anyways.

View Public Whiteboard


Bench Press (5 x 4 (adding weight))


Fish Out of Water (Time)

Athletes Notes

For Time:

2K Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats

Barbell Pounds – 155/105

-“Fish Out of Water” is a repeat from the beginning of our cycle on 7.1.19

-Complete the 2,000 meters on the rower before moving onto the 10 rounds of “The Chief”

-1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups, 9 Air Squats

-Rounds of “The Chief” in “Fish Out of Water” are performed at a slightly heavier weight than in the original workout

-Choose a moderately heavy weight for the power cleans – something you could cycle for 12+ reps unbroken when fresh



-Pacing wise, it is clear that we need to pace the 2K row (different than a max effort).

-The real question is, how much do we pace.

-Let’s visualize a pace of 2K race pace plus about :10-15 seconds.

-It is still a reserved pace, finishing a good 40-45+ seconds slower than our 2K race pace, but this will allow us to push our efforts on the 10 rounds that follow


-The Chief is designed in a way that allows you to keep the intensity fairly high

-We go from a lower body pull, to an upper body press, to a lower body press

-The power cleans are the only movement we would likely stop on

-Let’s aim to complete these ‘touch and go’ if possible – with quick singles being the next best option

-No other movements interfere with the upper body press, so look to complete all 6 push-ups straight if possible

-The air squats are the easiest of all the movements, so we can use those as the pacer

-Find a pace that allows you to get back to the bar and attack the cleans