CrossFit Evergreen – CrossFit

CFE INSPIRE

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.

It then turns into a choice… a choice of lens that we will view the world in.

Change our perception, and we change our world.

Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”

Front Squat (Front Squat

Heavy Set of 3
)

– Barbell should come from a rack.

– Reps must be completed unbroken. Athletes can pause in the front rack standing tall between reps if needed.

– Score: Load

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats (Light Weight)

3 Front Squats (Moderate Weight)

…Keep building until you are ready to attempt your heavy set of 3.

Modifications

– Reduce Percentages

– Sub Dumbbells

One Thing At A Time (Time)

“One Thing At A Time”

For Time:
100/80 Calorie Row
60 Burpees Over Rower
40 Toes to Bar
200 Double Unders

Time Cap: 20 Minutes

– Overview: In this longer, grindy workout, athletes will chip away at each movement. Finding a steady sustainable pace on each movement will be important in this workout.

– Row: Calories should be completed in 8:00 or less.

– Burpees Over Rower: Athletes will burpee lateral to the rower and should jump over the slider each rep. Reps should take 6:00 or less.

– Toes To Bar: Reps should take 3:00 or less to complete.

– Double Unders: Reps should take 3:00 or less to complete.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Have goal number of calories you’d like to row within a minute. This can help with pacing as well as help you stay present.

– Settle into a steady pace on the burpees. Try to find a pace you can maintain throughout.

– Break the toes to bar as needed. Quick small sets is an option or going for bigger sets works great as well. This will come down to your capacity.

– Aim for big sets of double unders. Try to keep your breaks as quick as possible.

Modifications

100/80 CALORIE ROW

– Reduce Cals

– 100/80 Cal Bike Erg

– 80/64 Cal Assault or Echo Bike

– 80/64 Cal Ski

– 1,200m Run

– 900m Air Run

BURPEES OVER ROWER

– Reduce Reps

– Burpee Step-Overs

– Burpees

– 60 Cals On Any Machine

– 80 Box Jump Overs

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 3:00 Effort On Any Machine