CrossFit Evergreen – CrossFit
CFE INSPIRE
“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown
Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.
Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.
Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there *with* you.
Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.
When was the last time you expressed empathy?
Deadlift (Deadlift
Set 1: 5 Deadlifts @ 55%
Set 2: 5 Deadlifts @ 63%
Set 3: 10 Deadlifts @ 68%
Set 4: 10 Deadlifts @ 68%
Set 5: Max Deadlifts @ 68%
*Rest 1 Minute Between Sets
)
– Athletes will complete 2 sets of 5, 2 sets of 10, and a max set of deadlifts.
– Athletes should avoid going to failure on the max set of deadlifts. The goal here is to complete 10 reps or more. We’ll cap this set at 20 reps. If your form starts to break down at all, finish the set where you’re at.
– Score: Enter the number of reps completed for your max set.
“Marston” (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift
10 Toes to Bar
15 Bar-Facing Burpees
Rx is 405/285…
scaled numbers look like this…
MRx 135/105 Rx: 245/185 Rx+: 405/285
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
– Overview: This is a repeat from 1/10/23. Pacing will be an important factor in today’s hero workout. Let’s be mindful of this right from the start as athletes will be aiming to complete upwards of 10 rounds (about 2:00 per round).
– Deadlifts: The barbell should be heavy but should not cause the athlete to compromise their form. Loading should not exceed 85% of your 1RM deadlift.
– Toes To Bar: Should be completed in 1-2 sets each round.
– Bar-Facing Burpees: Athletes should jump over the bar. Reps should take 1:30 or less to complete.
– Score: Total Rounds + Reps.
– Aim for 1-2 sets on the toes to bar.
– Pace the burpees to minimize the transition time between your last burpee and your deadlift.
– Take a couple breaths and get into a really good setup position before lifting the bar each round.
– Remember that slow is smooth and smooth is fast. This is a long workout. It is better to be more conservative with your pacing than you want to be in this workout.
MODIFICATION
DEADLIFT
– Reduce Loading
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Regular Burpees
– 15/12 Calories On Any Machine