CrossFit Evergreen – CrossFit
CFE INSPIRE
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?
It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
Power Snatch (Power Snatch
On the 3:00 x 5 Sets:
Set 1: 10 Power Snatches
Set 2: 8 Power Snatches
Set 3: 6 Power Snatches
Set 4: 4 Power Snatches
Set 5: 2 Power Snatches
)
– Reps must be performed touch and go each set.
– Athletes choose their own weights for each set.
– Starting at around 55% is a great place to be for your set of 10.
– Score: Enter weight used for set 5 of 2 reps
Floor Plan (Time)
“Floor Plan”
For Time:
45/30 Calorie Row
30 Box Jump Overs (24″/20″)
15 Power Snatches MRx: 75/45, Rx: 95/65, Rx+: 115/85
Time Cap: 10 Minutes
– Conditioning Category: Sprint. Looking for a solid effort throughout this workout.
– Row: Should be completed in 3:00 or less.
– Box Jump Overs: Athletes should step down off the box. Reps should take 2:00 or less.
– Power Snatches: Athletes should be able to complete reps in less 2:00 or less. Loading should not exceed 65% of your 1RM power snatch.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– Let’s row at a pace that is just outside your comfort zone.
– Use the first few box jump overs to recover from the row, then aim to speed up a bit from there.
– Let’s make it our goal to get our hands on the bar as quickly as possible to start the power snatches. This may mean that your first few reps are singles. Aim for singles, small sets, or go for broke if you have the capacity!
Modifications
45/30 CALORIE ROW
– Reduce Cals
– 45/30 Cal Bike Erg
– 30/21 Cal Assault or Echo Bike
– 30/21 Cal Ski
– 400m Run
BOX JUMP OVERS
– Reduce Reps/Box Height
– Box Step Overs
– 90 Double Unders
– 2:00 Effort On Any Machine
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebell Swings