CrossFit Evergreen – CrossFit
“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” James Clear
We won’t be fooled by how easy it can look for some. As Vince Lombardi once said, “The man on top of the mountain didn’t fall there,”
Our greatest achievements in life will not happen by accident, but through disciplined effort. Sometimes we’ll need action. Sometimes we’ll need patience. Sometimes we’ll need to go back to the drawing board and sometimes we’ll need to throw that Hail Mary pass. But everything we do, every rep, has a reason behind it.
We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things: Where do we want to go (focus), and how hard do we want to work for it (effort).
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THE WOD WILL START RIGHT AT 10 MINUTES AFTER CLASS START TO GIVE YOU THE MOST TIME POSSIBLE FOR THE WOD.
Chad 1000x (Time)
1,000 box step ups. Rx: 30/20 lb db – you pick box height. Rx+ 45 lb db use 20″ box
– Scaled: lighter to no weight, smaller box or fewer steps
In honor of Veterans Day and dedicated to Chad Michael Wilkinson of the U.S. Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 yrs of service.
On Dec. 14, 2018 CF Games Director Dave Castro posted this workout in memory of Wilkinson, who was a friend.
Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that Chad did 1,000 step ups for time with a 45 lb pack on a 20″ box to train for climbing Mt. Aconcaqua. Tonight I did this workout with @james hobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”
From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception as well as a family dinner the evening before the command memorial.”
Today’s stimulus is to embrace the feeling we get to have. The weights above are from the original workout, but today is not about meeting a certain load or even number. Choose a rep count, a box height, and a ruck (db for us) weight (if at all) that best fits you.
This WOD is the culmination of our push up recognition of military suicides.
Despite the relatively simple nature, pacing is still very much the focus today.
Normally an hour is allotted for this WOD. We will attempt to carve out 50 minutes, so many will not finish 1,000 steps.
– break the steps up into manageable chunks to maintain our pace and count.
Do you you can and want to do.
“I want you to know that there is zero shame if you modify this WOD. Whether you do 1 or 1,000 steps it’s the recognition and memory of veterans like Chad who take their own lives.