CrossFit Evergreen – CrossFit

CFE INSPIRE

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.

What if they have 100 coins? Probably not.

What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Overhead Squat (Overhead Squat

On the 3:00 x 5 Sets:
5 Overhead Squats

*Use Same Weight Across
)

– The barbell should come from a rack.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

– Athletes should aim to complete all sets at 75-80% of their 1RM overhead squat.

– Score: Loading Used Across

WARM UP

With A Light Weight…

5 Overhead Squats

With A Moderate Weight…

3 Overhead Squats

Build to working weight in 2-3 weight jumps.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Overhead Costs (AMRAP – Rounds and Reps)

“Overhead Costs”

AMRAP 10:

10-20-30… Overhead Squats MRx: 55/35, Rx: 75/55, Rx+: 95/65

15-25-35… Calorie Row

*Add 10 Reps To Each Movement Every Round

– Overview: Athletes will be challenged to hold on for big sets of overhead squats in today’s workout.

– Overhead Squats: Should be a light barbell that athletes can go unbroken with through 20 reps and 2 sets for reps 30 and beyond.

– Row: Men and women will row the same number of calories in today’s workout. Athletes should be able to complete at least 12/10 calories per minute.

– Score: Rounds + Reps
– Let’s aim to hold on for bigger sets of overhead squats today. If you have the capacity for unbroken sets throughout, let’s hold on. If we know we are going to need a break or 2 for the set of 30, let’s pay attention to how long our breaks are as time can easily tick away here.

– Our row pace will be determined by our overhead squats but we should not row at a pace that is slower than necessary. Let’s hold ourselves accountable and have a goal number of calories we’d like to complete each minute. This will ensure that we do not fall off too much once the fatigue sets in.

MODIFICATIONS

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

CALORIE ROW

– Reduce Cals (10-20-30)

– Same Cals On Bike Erg

– 10-20-30…Cal Assault or Echo Bike

– 10-20-30…Cal Air Run or Ski

– 250-350-450m Run

Chad Prep 2 (Time)

“Chad” Prep 2 For Time:

300 Box Step-ups (20″) Rx: 30/20, Rx+: 45/35 This is prep for our Veterans Day Hero WOD CHAD. Keep this in mind as you train today for Chad and suicide prevention. We are Stronger Together!

CHAD 1000X

The Workout

1,000 box step-ups completed as a team, partner, or individual for time. 3 OPTIONS:

1. Slick/Beginner // No rucksack. You pick the height of the step-ups.

2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.

3. Expert // 45#/35# rucksack. Use 20″ box for step-ups.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”

— Sara Wilkinson