CrossFit Evergreen – CrossFit

CFE INSPIRE

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

Deadlift (Deadlift

5 Sets:
3 Reps @ 70-75% of 1RM Deadlift

*Rest As Needed Between Sets 
)

– Regular deadlifts today! No pauses or tempos.

– Score: Enter heaviest set.

Prep

 10 Empty Barbell Deadlifts

2-3 Light Reps

2-3 Moderate Reps

Jerry Can (Time)

“Jerry Can”

https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4

For Time:
800 Meter Run
100 Meter Farmers Carry
1,000 Meter Row
100 Meter Farmers Carry
800 Meter Run
100 Meter Farmers Carry

Dumbbells: MRX: 30/15, Rx: 40/25, Rx: 50/35

– Conditioning Category: Pacer

– Score: Total time. 

– With the majority of the workout being spent running and rowing, let’s really lean into these movements today.

– Aim for a pace on the runs that is just outside your comfort zone. We are not looking for trial speed, but let’s see if you can push your pace a bit.

– On the row, let’s aim to row 5-10s slower than your 1k pace. With this being in the middle of the workout, we want to pick a pace that is sustainable and one that won’t drop off a lot as you go. 

– The farmers carries can be a good place to catch your breath. If you need breaks along the way, try to keep them under 10 seconds. You do not need to move fast here, just make the goal to keep moving forward.  

Prep
200m Run
20m Farmers Carry
200m Row 

Modifications
800 METER RUN
– Reduce Distance
– 1,000/800m Row
– 800/600m Ski
– 2km/1.8km Bike

FARMERS CARRY
– Reduce Distance
– Sub Kettlebells
– Sub Odd Object Carry

1,000 METER ROW
– Reduce Distance  
– 800m Ski
– 2km Bike