CrossFit Evergreen – CrossFit

CFE INSPIRE

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.

We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.

That’s not where the harm comes from.

The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Tis’ The Season (Time)

For Time:

25-20-15-10-5 Single Dumbbell Bench Press

50-40-30-20-10 Single Dumbbell Reverse Lunge Steps

100-80-60-40-20 Double Unders

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

– The goal of today’s active recovery is to just move and sweat at a moderate intensity. More of a focus on body building here vs. cardio.

– Each round the reps will decrease on each movement. Round 1 is 25 bench, 50 reverse lunges, and 100 double unders. Round 2 is 20 bench, 40 reverse lunges, 80 double unders…and so on.

– You can go as hard or as easy as you’d like during this workout.

– Athletes can switch arms as needed on the bench and reverse lunges. Dumbbell can be held in any position for the lunges.

– Score: Total time it takes to complete the workout.
WARM UP

10 Push-Ups

10 Reverse Lunges

10 Single Unders

8 Light Dumbbell Bench Presses

8 Light Dumbbell Reverse Lunges

8 Double Unders

6 Workout Weight Dumbbell Bench Presses

6 Workout Weight Dumbbell Reverse Lunges

6 Double Unders

MODIFICATION

DUMBBELL BENCH

– Reduce Loading/Reps

– Use 2 Dumbbells (More Challenging)

– Barbell Bench Press (Keep It Light)

DUMBBELL REVERSE LUNGES

– Reduce Loading/Reps

– Use 2 Dumbbells (More Challenging)

– Barbell Front or Back Rack Reverse Lunges (Keep It Light)

DOUBLE UNDERS

– Reduce Reps

– 150-120-90-60-30 Single Unders

– 15-12-9-6-3 Calorie Ski Erg or Air Bike

– 25-20-15-10-5 Calorie Bike Erg or Row

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