CrossFit Evergreen – CrossFit
CFE INSPIRE
October 18
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius
We’re drawing close to the end of 2021.
As we enter 2022, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.
Imagine we’re sitting together in a coffee shop… and it’s the *end* of 2022. Just about a year from today.
And I ask you,
“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2022?”
“Did you set any goals that you set, but happened to miss? What would you change?”
“And last question… now with 2022 in hindsight, what do you think are your major growth areas for 2023?”
Bench Press (Bench Press
[PART A]
5 Sets:
5 Bench Press @ 65-70%
* 5 Second Negative
* Rest 1 Minute Between Sets
[PART B]
Max Unbroken Reps (No Negative) With Final Working Set)
– In Part A you complete 5 sets of 5 between 65-70% with a 5 second negative on each rep.
– In Part B do not do a negative.
– Barbell should be taken from a rack.
– Sets should be completed unbroken.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
– Score: Max rep set in Part B.
WARM UP
10 Push-Ups
10 Empty Barbell Bench Press
Build To 65-70%.
MODIFICATION
– Reduce Reps
– Reduce Percentage
– Sub Dumbbells
– Floor Press
Dork (Time)
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
– Overview: Pacing and smart breaks during sets of kettlebell swings will be important in today’s hero workout. Grip fatigue will set in quickly if we aren’t careful to take intentional but quick breaks.
– Double Unders: Reps should be completed in 1:30 or less.
– Kettlebell Swings: Reps should be completed in 1:30 or less. Kettlebell should finish locked out overhead.
– Burpees: Reps should be completed in 1:30 or less, smooth and consistent pacing will help to keep breathing and heart rate under control.
– Score: Time to complete work. If capped, add 1 second per every missed rep.
– Aim to complete the Kettlebell reps in no more than 3 sets.
– Aim to complete the Double Unders in no more than 2 sets.
– Pace burpees in a way that allows you to stick to your plan on the Kettlebell and Jump Rope.
– Try to keep transitions short, move immediately into starting the next movement.
– We want our round times to be consistent, pacing yourself from round 1 is important in order to be able to move continuously across all 6 rounds.
MODIFICATION
DOUBLE UNDERS
– Reduce Reps
– 90 Single Unders
– 45 Plate Hops
– 60 Reps of Singles & Doubles (Mix of Both)
– 1:00 On Any Machine
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Single Dumbbell Hang Power Snatches
– Empty Barbell Hang Power Snatches
– Russian Kettlebell Swings
BURPEES
– Reduce Reps
– Box Jumps
– 1:00 Effort on Any Machine