CrossFit Evergreen – CrossFit

CFE INSPIRE

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale

Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.

FEAR = False Evidence Appearing Real.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

The same mind that builds a paralyzing fear can break one down.

It comes down to where we focus our thoughts.

Instead of dwelling on what could go wrong, dwell on why it will go right.

When was the last time you felt fear over something that hasn’t happened yet? Maybe it was going for a PR. Maybe it was right before trying a new skill. Maybe it was a job interview. Did your fears impact your performance? Looking back, what would you have told yourself to help silence the noise? Next time you are faced with a fear, let’s recall what you would have told yourself last time and see if it can help you work through your feelings of fear this time around.

Back Squat (Back Squat

5 Sets:
3 Reps @ 80-85% of 1RM Back Squat
)

– Regular back squats today! No pauses or tempos. Bar taken from a rack.

– Rest as needed between sets.

– Score: Enter heaviest set.

Prep

10 Empty Barbell Back Squats

2-3 Light Reps

2-3 Moderate Reps

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Repeat 5 times

This is a “Benchmark” and if you cannot do the RX weight…this is what would be recommended as a sub: MRX: 95/55, RX: 115/75, RX+: 135/95

Complete as many rounds and repetitions as possible ( AMRAP ) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score

– Official scoring: After each 3-minute cycle, pick up where you left off. Record the total score (rounds+rep) for all five AMRAPs.*

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Scaling Options

“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes

3 Power Cleans ( 75/55 lb )

6  Incline  Push-Ups

9 Air Squats

Accessory Legs (AMRAP – Reps)

6 Minute Tabata
30 Sec. Work 30 Sec. Rest X 6

-Banded Glute Bridges
-Jumping Lunges

Modifications
-No band for glute bridges
-Reverse lunges