CrossFit Evergreen – CrossFit
“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”
To the carpenter, no two jobs are the same.
Despite years of experience, the carpenter knows their toolbox is only as good as their last project.
Think of every skill we practice as a vote towards a larger goal.
The goal is to always build the toolbox.
To never accept things because of a way we did them in the past. To always stay open to the next “tool”.
As students of our craft, we can draw many similarities to the carpenter.
Let’s treat every “job” as an opportunity to build, but not just in a single way.
The project, but also, the toolbox.
“Jerry” (Time)
“Jerry”
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run
*Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
– Conditioning Category: Pacer
– Run: Each mile performed in less than 10:00.
– Row: Performed in less than 10:00.
– Score: Total Time.
– For the first mile, let’s aim for about an 80-85% effort. We want to run fast but not so fast that we can’t perform on the row.
– For the row, aim to hold 5-10 seconds slower than your 2k time trial pace. If it helps mentally, alternate between 100m at your 2k pace (hard) and 100m at 10 seconds slower than that (moderate).
– For the second mile, aim to ramp up your speed with each 400m.
Prep
100m Run
100m Row
100m Run
Modifications
1,600 METER RUN
– Reduce Distance
– 10 Minute Time Cap
– 2,000m Row
– 1,600m Ski
– 4,000m Bike
– 1,200m Air Run
2,000 METER ROW
– Reduce Distance
– 10 Minute Time Cap
– 1,600m Ski
– 4,000m Bike
– 1,600m Run
– 1,200m Air Run