CrossFit Evergreen – CrossFit
CFE INSPIRE
“Never confuse movement, with action” – Ernest Hemingway
Busy work is our mortal enemy.
“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”
This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?
Strict Weighted Pull Ups (Weight)
Strict Weighted Pull-ups
On the Minute x 15:
Minutes 1-5: 3 Strict Weighted Pull-ups
Minutes 6-10: 2 Strict Weighted Pull-ups
Minutes 11-15: 1 Strict Weighted Pull-up
– Use a weight belt or squeeze a dumbbell between the legs or use a band with a back pack weight.
– Reps should be completed unbroken.
– If you are unable add any weight, use bands.
– Athletes may choose their weights.
– Score: Enter Heaviest Single
WARM UP
10 Scap Pulls
3 Negatives
2 Strict Pull-ups
2 Light Weight Strict Pull-Ups
Build To Opening Weight
The Good Life (Time)
“The Good Life”
3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
Time Cap: 16 Minutes
– Overview: Stimulus today is hard and fast! Athletes should be pushing their paces across all 3 rounds and keeping their transitions between movements fast.
– All athletes row the same distance today.
– Row: 2 minutes or less.
– Burpees: 1 minute or less.
– Box Jumps: 1 minute or less.
– No rebounding box jumps.
– Score: Time to complete work.
– Some athletes may choose to build in speed as they move through each round of this piece.
– Athletes should try to maintain hard efforts across all 3 rounds.
– Choose a pace on the burpees and box jumps that allows you to hold a 2:00 or less pace on the rower to start each round.
MODIFICATION
500M ROW
– Reduce Distance
– 2:00 Time Cap
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
BURPEES
– Reduce Reps
– Box Jumps
– :45 Effort on Any Machine
BOX JUMPS
– Reduce Box Height
– Reduce Reps
– Box Step-Ups
– Reverse Lunges
– 30 Squat Jumps
Accessory Monday (Checkmark)
Accessory Work
3 Sets For Quality:
7 Strict Chin-ups
20 Weighted Sit-ups
7 Ring Dips (box dips)
Rest As Needed Between Sets.
No Score