CrossFit Evergreen – CrossFit
CFE INSPIRE
“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister
Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.
The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.
Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.
PAJAMA THURSDAY!!!
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1-rep max)
Shoulder Press (1-rep max)
Deadlift (1-rep max)
Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.
Score is the sum of the best of all three lifts.
Good Score for “CrossFit Total”
– Beginner: <500/<300 lb
– Intermediate: 600-800/300-500 lb
– Advanced: 800-1, 000/500-700 lb
– Elite: 1,000/700+ lb
Tips and Strategy
During the WOD, take your time. Rest for several minutes between attempts. Adequate rest will ensure that you find your true “CrossFit Total.”
And warm up aggressively…
Specific Warm-Up
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
First attempt in the workout should be about 90-95% of 1 rep max.
Intended Stimulus
“CrossFit Total” should feel heavy and slow. There should be several minutes of rest during the WOD. You should feel mentally exhausted at the end of “CrossFit Total” due to the number of times you have to come face to face with maximal loads.
If you’re brand new to the movements, increase the reps and decrease the load so you can practice the movements; but if you have some experience with these lifts, complete the WOD as prescribed and use it to measure your personal strength gains over time.
Cool Down (No Measure)
Thoracic Roll Out
Figure 4 Crossover
Banded Hamstring
Happy Baby
Puppy Pose
On The Wall: Pike, Straddle, Knees in with snow angel arms