CrossFit Evergreen – CrossFit
CFE INSPIRE
“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown
Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.
Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.
Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there *with* you.
Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.
When was the last time you expressed empathy? Did you feel more connected to the person you were with in that moment?
Shoulder Press (Strict Press
5 Sets:
3 Reps @ 75-80% of 1RM Strict Press
*Rest As Needed Between Sets
)
– Just regular strict presses today. No pauses or tempos.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Strict Presses
2-3 Light Reps
2-3 Moderate Reps
Handstand Push-ups (Strict Handstand Push-ups
Complete 3 Unbroken Set For Reps
)
– If you cannot complete 10+ reps unbroken yet, select a variation from the substitutions that allows you complete 10+ reps.
– Score: Total reps
Prep
Practice 2-3 reps.
Modifications
– Use 1-2 AbMats
– Box Handstand Push-Ups
– Dumbbell Strict Presses
– Push-Ups
Country Roads (4 Rounds for calories)
“Country Roads”
AMRAP 8:
1,200 Meter Run
Max Calorie Echo Bike
Rest 1 Minute
AMRAP 6:
800 Meter Run
Max Calorie Echo Bike
Rest 1 Minute
AMRAP 4:
400 Meter Run
Max Calorie Echo Bike
Rest 1 Minute
AMRAP 2:
200 Meter Run
Max Calorie Echo Bike
– Conditioning Category: Threshold
– Run: Athletes should be able to complete the runs at a 1:00 per 200m pace or faster.
– Bike: There should be at least a 1:00 effort on the bike during each AMRAP.
– Score: Enter calories accumulated each round. Overall score will be the sum total.
– Aim for a moderate-hard effort on the runs. Leave enough in the tank to GO on the bike.
– The last :30 of each bike should be 1 or 2 notches below maximal effort.
Prep
200 Meter Run
:30s Echo Bike
Modifications
200 METER RUN
– Reduce Distances
– 200m Ski
– 150m Air Run
– 250m Row
– 500m Bike
– 15 x 10m Shuttle Runs
MAX CALORIE ECHO BIKE
– Max Calories On Any Other Machine
– Max Shuttle Runs
– Max Burpees