CrossFit Evergreen – CrossFit
CFE INSPIRE
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.
What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?
Squat Clean (Squat Clean
Set 1: 3 Squat Cleans @ 70%
Set 2: 2 Squat Cleans @ 76%
Set 3: 1 Squat Clean @ 82%
Set 4: 3 Squat Cleans @ 73%
Set 5: 2 Squat Cleans @ 79%
Set 6: 1 Squat Clean @ 85%
Rest 1 Minute Between Sets)
– Athlete can complete these sets touch and go or as singles.
– We’ll complete 2 waves here. Each wave will begin slightly heavier than the last.
– Score: Enter last set only at 85%
WARM UP
With An Empty Bar…
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
With A Light Weight…
2 Squat Cleans
With A Moderate Weight…
2 Squat Cleans
Load Up To 70%
MODIFICATIONS
– Power Cleans
– Front Squats
– Sub Dumbbells
Badger (Time)
3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters
95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
– Overview: In this hero workout, athletes will need to be smart about their strategy on the barbell and pull-up bar as grip and shoulder fatigue can creep in early if not careful.
– Squat Cleans: Loading should not exceed 55% of your 1RM squat clean. Reps should take 3:00 or less to complete each round.
– Pull-Ups: Reps should be completed in 2:00 or less.
– Run: Each run should be completed in 5:00 or less.
– Score: Total Time
– There is a ton of pulling in this workout which means arm fatigue will set in early on if we are not smart about our break up strategy on the barbell and pull-ups.
– Each round, we can start with a big set then chip away at some smaller sets of 3-5 reps (or more) or we can start with smaller sets right away on both the barbell and the pull-ups. Just remember that to longer you hold on, the quicker that grip and bicep fatigue will set in.
– Each run can be paced in a way that will allow you to stick to your strategy on the barbell and pull-up bar. The only run we should push the pace on, is the last one.
MODIFICATIONS
SQUAT CLEANS
– Reduce Reps
– Reduce Loading
– Power Cleans
– Front Squats
– Sub Dumbbells
– 2x Squats Jumps
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
800 METER RUN
– Reduce Distance
– 5:00 Time Cap
– 1,000/800m Row
– 800/600m Ski
– 2,000/1,600m Bike
– 1,200m Air Run