CrossFit Evergreen – CrossFit

CFE INSPIRE

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.

To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious they may be, do not create memories. Only today can.

Let’s recall a memory that makes you smile. Do you remember all the details of that day? What was the weather like? What were you wearing? Who was with you? These details, along with any others you can remember, were a result of being present.

Next time you are having a moment you know you are going to remember forever, try to soak in all the details to make that memory that much more sweet.

Shoulder Press (Strict Press

5 Sets:
2 Reps @ 80-85%

*Rest As Needed Between Sets
)

– Just regular strict presses today. No pauses or tempos.

– Score: Enter heaviest set.

Prep

10 Empty Barbell Strict Presses

2-3 Light Reps

2-3 Moderate Reps

The Sims (Time)

“The Sims”

https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-elbows.mp4

10 Rounds For Time:
5 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
10 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
15 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row
….
50 Unbroken Double Unders
15 GHD Sit-ups
200/150 Meter Row

MRx: Weighted AbMat SitUps 25/15, Rx: Weighted AbMat SitUps 35/25, Rx+: GHD
– Conditioning Category: Grindy Threshold

– Double Unders: Athletes should be able to complete 50+ double unders unbroken when fresh to complete workout as prescribed. If you trip, you’ll need to restart that set at the beginning. See substitutions if you need a different option.

– GHDSU: Athletes should be able to complete reps in less than 1:00 each round. The standard height of the GHD is 40″/37″ for age groups 14-59 and 37″/31″ for 60+.

– Row: Athletes should be able to complete each row in less than 1:00.

– Score: Total time it takes to complete the workout.

– The first focus here is to get the double unders done in unbroken sets each round. We can pace the other 2 movements based off of what will set us up for success on the doubles.

– The next focus can be on pushing the pace on the GHD. This is the movement that follows the double unders and will likely cause the least amount if interference if we try to move a little faster.

– The pace/movement that matters the least is the row. Let’s use the row to recover and catch the breath.

Prep

10 Unbroken Double Unders

5 GHD Sit-ups

200 Meter Row

Modifications

DOUBLE UNDERS

– Remove “Unbroken” Rule

– Allow For 3 Trips MAX (Just Continue From There)

– 8,16,24,32…Single Unders

GHDSU

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

200/150 METER ROW

– 160/100m Ski

– 400/300m Bike

– 200m Run

Wall Sit (Time)

Time how long you can sit in a wall sit.