CrossFit Evergreen – CrossFit

CFE INSPIRE

“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought of failing, it becomes a self-fulfilling prophecy. We start to focus, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Choreography (4 Rounds for reps)

“Choreography”

4 Rounds For Total Reps:
3 Minute Echo Bike Calories
2 Minute Shuttle Runs
1 Minute Dumbbell “Macho Man”
1 Minute Rest

DB: MRx: 30/15, Rx: 40/25, Rx+: 50/35

1 Round of Dumbbell Macho Man:
3 Dumbbell Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Jerks

– Overview: Athletes will fight for calories on the echo bike, shuttle run reps, and rounds of “Macho Man.” Have a number goal in mind for each movement to have something to chase each round.

– Echo Bike: Athletes can aim for 10/8+ calories per minute on the echo bike.

– Shuttle Runs: Aim for 8+ shuttle runs per minute. 1 Shuttle Run = 25ft. Out + 25ft. Back. No partial reps will be given for this movement.

– Dumbbell Macho Man: Use 2 dumbbells for this complex. Aim for 2+ complexes in each 1 minute window. 1 Full Round = 1 Rep. No partial credit will be given for partially completed rounds.

– Score: Enter total reps completed each round (Calories + Shuttles + “Macho Man” Rounds)
Modifications

ECHO BIKE

– Assault Bike

– Bike Erg

– Row

– Air Run

– Burpees

SHUTTLE RUNS

– Echo Bike

– Assault Bike

– Bike Erg

– Row

– Air Run

– Burpees

DUMBBELL “MACHO MAN”

– Reduce Loading

– Sub Kettlebells

– Sub Barbell

– 3 Deadlifts + 3 Power Cleans + 3 Push Jerks

Roll & Stretch (No Measure)

Thoracic Opener
Lats, Hip Flexors, Quads, Glutes, Calves
Active Pigeon
Glute Bridges
Happy Baby
Active corpse
Corpse