CrossFit Evergreen – CrossFit
CFE INSPIRE
Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.
The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.
The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus on what you can become.
Hard Knock Life (Time)
“Hard-Knock Life”
For Time (40 Minute Cap):
50-40-30-20-10:
Double Unders
GHD Sit-ups
Into…
800 Meter Run
Into…
50 Double Unders
10 Double Dumbbell Walking Lunges(each leg)
40 Double Unders
8 Double Dumbbell Walking Lunges (each leg)
30 Double Unders
6 Double Dumbbell Walking Lunges (each leg)
20 Double Unders
4 Double Dumbbell Walking Lunges (each leg)
10 Double Unders
2 Double Dumbbell Walking Lunges (each leg)
MRx: 35/25 Weighted AbMat Sit Ups, Rx: 45/35, Rx+: GHD
Dumbbell: MRX: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold
– Double Unders: Athletes should be able to complete every set of double unders in 1-2 sets.
– GHDSU: The standard height for the GHD is 40″/37″ for age groups 14-54 and 37″/31″ for age groups 55+.
– Run: Should be completed in 6:00 or less.
– Lunges: Dumbbells in farmer carry hold at sides.
– Score: Total time. If capped, add 1s for every missed rep.
– If you are proficient at double unders, aim for unbroken sets throughout the workout. If double unders tend to gas you, plan a quick break or 2 each time you come back to this movement.
– Find a steady pace on the GHD’s. If needed take a quick break or 2 each set. This break should not be longer than 5 seconds.
– The run in the middle does not need to be super fast but it can be a place to catch up or fall behind your buddies spending on your speed/ability. If you are a fast runner, lean into your strength here. If you are a slower runner, pace yourself and aim to make your move on the last portion of the workout.
– For the lunges, focus on glute activation and full range of motion, all the way down to touch your knee each rep.
Prep
10 Double Unders
5 GHDSU
200m Run
10 Double Unders
5 Lunges
Modifications
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders ( 75-60-45-30-15 )
– 60-50-40-30-20 Second Time Caps
GHDSU
– Reduce Reps
– Weight Sit-Ups
– Sit-Ups
800 METER RUN
– 1,000/800m Row
– 800/600m Ski
– 2/1.8 KM Bike
– 1,200m Air Run
LUNGES
– Reduce Reps
– Reduce weight
– No weight