CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin
Comparing ourselves to others is a double-edged sword.
We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.
But when we *compare* ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.
It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.
The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
When was the last time you caught yourself comparing yourself to someone else? What were you comparing? How did it make you feel?
Push Jerk (Push Jerk
Heavy Single
)
– Barbell can be taken from a rack, blocks, or the floor.
– We recommend making no more than 5 attempts at your heavy single.
– Score: Load
Warm Up
20s Handstand Hold
20s Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
5 Empty Barbell Push Jerks
5 Push Jerks @ Light Weight
4 Push Jerks @ Moderate Weight
…Keep climbing until you are ready to attempt your heavy single.
Modifications
– Push Press
– Split Jerks
– Sub Dumbbells
Marco (Time)
3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California.
– Overview: In this Hero workout, athletes will be challenged by the muscular interference between the hspu and the thrusters. The pull-ups will also contributed to shoulder fatigue as well.
– Pull-Ups: Reps should take 90s or less to complete. These can be performed with or without a kip.
– HSPU: Reps should take 60s or less to complete. These can be performed with or without a kip.
– Thrusters: Reps should take 60s or less to complete. Loading should not exceed 65% of your 1RM thruster.
– Score: Total time
– Let’s aim to complete the pull-ups in 1-4 sets. Choose the break up strategy you can stick to for all 3 rounds.
– Let’s push for 1-3 sets on the handstand push-ups.
– Let’s shoot for 1-2 sets on the thrusters.
– Pick 1 movement you really want to push in this workout. Break up the other 2 movements in a way that will allow you to keep pushing that focus movement.
Modifications
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Double Dumbbell Push Press
– Push-Ups
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
– Front Squats
– Push Presses