CrossFit Evergreen – CrossFit
CFE INSPIRE
“Think like an immigrant. Act like an artisan.”
To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.
To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.
Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.
Can you list 3 things you did yesterday that you are proud of?
Deadlift (Deadlift
Set 1: 5 Deadlifts @ 50%
Set 2: 3 Deadlifts @ 60%
Set 3: 1 Deadlift @ 70%
Set 4: Max Deadlifts @ 75%
* Rest 1-2 Minutes Between Sets
* Don’t Go To Failure On Final Set)
– Athletes will complete 1 set of 5, 1 set of 3, 1 set of 1, and then 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.
WARM UP
10 Good Mornings
10 Empty Barbell Deadlifts
8 Light Deadlifts
5 Moderate Deadlifts
Build To 50%.
MODIFICATION
– Reduce Percentages
– Increase Rest Time
– Sub Dumbbells/Kettlebells
Is Your Refrigerator Running? (Time)
“Is Your Refrigerator Running?”
5 Rounds For Time:
200 Meter Run (5 x 50’ Shuttle Run)
15 Pull ups
Time Cap: 10 Minutes
– Overview: This is a running and gymnastics sprint piece, which means we’re trying to push the pace and keep intensity high in order to accomplish work under the time cap.
– Run: 1:00 or less.
– Pull-ups: 1:00 or less and completed in 1-2 sets.
– Score: Time to complete work. Add 1 second per rep not completed if time capped.
– Athletes may choose to treat the run as more of a recovery while still holding a 1:00 or less pace, in order to maintain fast or unbroken sets on the pull-ups.
– If pushing the pace on the run to give yourself more time on the pull-ups, consider breaking the pull-ups into two sets early so that you are able to continue pushing the pace through all 5 rounds.
MODIFICATION
200M RUN
– Reduce Distance
– 1:00 Time Cap
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
HSPU Practice (No Measure)
Strict Handstand Push-up Conditioning
No measure
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Handstand Push-ups
*Use Riser(s) As Needed