CrossFit Evergreen – CrossFit
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Deadlift
Deadlift
https://ctstorageprod.blob.core.windows.net/videos-movements/deadlift-isometric.mp4
4 Sets:
5 Reps @ 65-70%
*4-5 Second Isometric
*Rest As Needed Between Sets
– Our next iteration of our strength pieces is isometric holds.
– For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Watch a clock or have someone count out loud for you as we want to complete the full 4-5 seconds to get the most out of these reps.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Deadlifts
2-3 Light Reps (No Isometric Hold)
2-3 Moderate Reps (With Isometric Hold)
Jim (Time)
“Jim”
https://ctstorageprod.blob.core.windows.net/videos-coaching/push-ups-elbows.mp4
9 Rounds For Time:
24 Push-ups
8 Deadlifts
Barbell-MRx: 185/105, Rx: 215/135
Time Cap: 20 Minutes
Our good friend Morgan Bungerz’s Dad, Jim Bungerz, passed away 14 years ago. Today we’ll honor Jim through a workout Morgan has done every year since his passing.
*A Note from Morgan:*
Jim Bungerz passed away 14 years ago after a six-month fight with ALS. More commonly known as Lou Gehrig’s disease, ALS is a neurodegenerative disease that robs its victims of any use of their muscles, leaving them unable to walk, talk, or even breathe. Despite a fatal diagnosis my dad never gave up or complained. Over his six-month battle with ALS he remained a strong father and husband even as he became confined to a wheelchair. Unlike most Hero WODs, this is not dedicated to a fallen soldier or service member, but like all Hero WODs, this is to salute an individual who gave everything for the ones they love. Not only does this workout look to honor Jim’s courage, but it also serves as a celebration of the abilities we have. Too often our capabilities to move are taken for granted, and by doing this workout we are reminded that we are lucky to do it when others are not so fortunate. The message behind this workout is “Get Up For Those Who Can’t!”
– Conditioning Category: Grind
– Push-Ups: Aim to complete all 24 reps, even if that means elevating the hands on a box or bench as this number holds significance in this hero style workout. Reps should be completed in less than 1:30 each round.
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps should be completed in no more than 2 sets each round and in under 45 seconds.
– Score: Total time. If capped add 1s for every missed rep.
– This workout is mostly a push-up workout. It is likely smart to break up these reps right from the start in order to manage fatigue setting in early on.
– Some options to consider for the push-ups: 13-11, 10-8-6, 6-6-6-6, 5-5-5-5-4, 4-4-4-4-4-4.
– Even though the barbell is light, it may be smart to throw 1 break just to give the arms a quick break before getting right back to work on the push-ups.
Prep
5 Push-Ups
5 Deadlifts
Modifications
PUSH-UPS
– Elevate Hands
– 1 Abmat Under The Chest
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
Pull-ups
Strict Pull-Ups
3 Sets:
15-20 Strict Pull-ups
– Athletes choose number of reps.
– Reps are completed unbroken each set.
– Number of reps completed does not need to be the same for each set.
– If needed, use a band in order to complete 12+ unbroken reps at a time.
– Score: Enter total reps completed.
Modifications
– Banded Pull-Ups
– Ring Rows
– Bent Over Rows