CrossFit Evergreen – CrossFit

CFE INSPIRE

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.

And wherever your attention goes, you water.

Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.

Are we watering the flowers, or the weeds?

Deadlift (Deadlift


On the 3:00 x 3 Sets:
1 Deadlift

*Start First Working Set at 85% & Build In Weight From There Each Set
)

– Start at 85% and aim to build each set if you still feel you are moving well.

– We are essentially building toward a heavy single here.

– Score: Enter the loading of heaviest set.

WARM UP

10 Empty Barbell Deadlifts

5 Light Deadlifts

3 Moderate Deadlifts

Build To 85% Hitting 2 Reps Each Time You Make A Weight Jump

MODIFICATION

– Reduce Percentage

– Reduce Reps

– Increase Rest Time

– Sub Dumbbells

Blue Plate Special (Time)

“Blue Plate Special”

https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4

For Time:

42-30-18 Calorie Row*

21-15-9 Deadlifts MRx: 155/105, Rx: 185/135, Rx+: 225/155

*Women’s Calories: 34-24-14

Time Cap: 10 Minutes

– Overview: In this couplet, athletes will be challenged to push the pace on 2 movements that very much interfere muscularly with one another. Pacing the row in a way that will allow athletes to push their barbell sets will be key.

– Row: Each row should take no longer than 3:30, 2:30, and 1:30 respectively.

– Deadlifts: Barbell loading should not exceed 65% of your 1RM deadlift. Reps should be completed with no more than one break per round.

– Score: Total time. If capped, add 1s for every incomplete rep.

– Let’s do our best to pace the row in a way that will allow us to hold on for big sets of deadlifts. Aim for 1-2 sets each round.

– While the pace of the row matters less than our sets on the barbell, we should still try to row at a strong pace each round. Aim to complete each row in about 3:00, 2:00, and 1:00 respectively. We can use these time goals as a motivator.
MODIFICATIONS

42-30-18 | 34-24-14 CALORIE ROW

– Reduce Cals

– Same Calories On Bike Erg

– 34-24-14 | 27-19-11 Cal Echo or Assault Bike

– 34-24-14 | 27-19-11 Cal Ski

– 600-400-200m Run

– 450-300-150m Air Run

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

Bike Conditioning (3 Rounds for distance)

Bike Erg Conditioning

https://ctstorageprod.blob.core.windows.net/videos-coaching/bike-erg-damper.mp4

3 Sets:

4 Minute Bike Erg

No Rest Between Sets.

Set 1: RPE 4

Set 2: RPE 5

Set 3: RPE 6

RPE SCALE [Number, Feel, Talk Test]

*0-1 [LITTLE EFFORT]: Talk without constraint.

*2-4 [ACTIVE RECOVERY]: Could have a phone conversation, but the other person would know you’re lightly exercising.

*4-5 [CRUISING PACE]: Talk comfortably, with light to moderate breathing.

*6 [TEMPO PACE]: Talk in short sentences, breathing moderately hard.

*7 [THRESHOLD PACE]: Talk in short phrases, hard breathing.

*8-9 [HARD PACE]: Could say a word here and there between deep breaths.

*10 [MAX EFFORT]: Grunt. Drool. Groan.

– The goal here is to ramp up your speed every 10 minutes during this continuous 30 minute bike effort and finish at a moderate pace. For example, an athlete could complete their first 10 minutes at a 2:20 pace, the second 10 minutes at a 2:15 pace, and the last 10 minutes at a 2:10 pace.

– Set the bike to intervals of 4:00 on/0:00 rest so that you can keep an eye on your average pace as well as your projected meters.

– Score: Enter Meters completed within each 4 minute window.