CrossFit Evergreen – CrossFit
CFE INSPIRE
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.
When a coach gives you feedback, do you immediately try to apply what they are asking you to do? Or, do you just hear what they are saying and file it in the back of your mind with ‘things to remember later?’
As an athlete, being able to let down your ego and make a correction on command is crucial. It can immediately impact your performance or pay off greatly in the long run. Next time you get a coaching cue, see if you can make a change on the fly. If you have questions about it, have a conversation with them after.
Deadlift (Deadlift
5 Sets:
2 Reps @ 80-85% of 1RM Deadlift
*Rest As Needed Between Sets
)
– Regular deadlifts today! No pauses or tempos. These reps should be touch and go.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Deadlifts
2-3 Light Reps
2-3 Moderate Reps
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 deadlift, 1 bench press, 1 clean is completed.
Score is the total time it takes to complete all the repetitions.
The biggest challenge of this workout is the bench press. Have a spotter at the bench so you can go hard without fear of being trapped by the barbell mid-rep.
Intended Stimulus
The load in this workout should feel moderately heavy–but not maximal. Scale the load/volume so you can finish this WOD in approximately 30 minutes or less. Avoid scaling to the degree in which “Linda” becomes “The Three Bars of Fun” rather than “The Three Bars of Death.”
Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.
Intermediate Option
10-9-8-7-6-5-4-3-2-1 Reps, For Time:
1¼-bodyweight Deadlift
¾-bodyweight Bench Press
½-bodyweight Clean
Beginner Option
8-7-6-5-4-3-2-1 Reps, For Time:
¾-bodyweight Deadlift
½-bodyweight Bench Press
⅓-bodyweight Clean