CrossFit Evergreen – CrossFit

CFE INSPIRE

“Rome was not built in a day.” – John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.

What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.

Shoulder Press (On the 3:00 x 3 Sets:
2 Strict Press
*Start First Working Set at 82% & Build To Heavy)

– Overview: This workout is a spin-off of individual quarterfinals workout 23.2. Athletes will be challenged to hold onto the dumbbell until all reps of push jerks and lunges have been completed. We are looking to complete about 6 rounds (2 minute rounds).

– Dumbbell Push Jerks: These should be performed with the dumbbell held in one hand. These must be push jerks (land and stand) and may not be push presses.

– Dumbbell Lunges: Hold single dumbbell in the front rack position for the lunge (across the shoulders in both hands). Athletes should alternate legs every rep (4 each).

– Double Unders: Should be completed in 1 minute or less.

– Score: Rounds + Reps

MODIFICATION

DUMBBELL PUSH JERKS

– Reduce Reps

– Reduce Loading

– Sub Kettlebell

DUMBBELL STEP BACK LUNGES

– Reduce Reps

– Reduce Loading

– Single Dumbbell

– Sub Kettlebells

DOUBLE UNDERS

– Reduce Reps

– 60 Single Unders

– 30 Plate Hops

– 40 Reps of Singles & Doubles (Mix of Both)

– 40s On Any Machine