CrossFit Evergreen – CrossFit
CFE INSPIRE
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.
Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.
Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.
It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.
Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”
Deadlift (Deadlift
5 Sets:
3 Reps @ 75-80% of 1RM Deadlift
*Rest As Needed Between Sets
)
– Regular deadlifts today! No pauses or tempos.
– Score: Enter heaviest set. Record sets/reps in your notes.
Prep
10 Empty Barbell Deadlifts
2-3 Light Reps
2-3 Moderate Reps
Pull-ups (Strict Pull-ups
Complete 1 Unbroken Set For Reps
)
– If your 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 A Band or Box
– Ring Rows
– Empty Barbell Bent Over Rows
Freaky 5K (5 Rounds for reps)
“Freaky 5k”
https://ctstorageprod.blob.core.windows.net/videos-coaching/rowing.mp4
On the 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps
Round 1: Chest to Bar Pull-ups
Round 2: Handstand Push-ups
Round 3: Toes to Bar
Round 4: Alternating Single Leg Squats
Round 5: AbMat SitUps
– Conditioning Category: Threshold
– Row: Should be completed in less than 5:00.
– Bodyweight Reps: Athletes should have at least 1:00 to complete their max reps. These do not need to be unbroken sets. Just accumulate as many as possible in the remaining time of each 6:00 window after the row.
– Handstand push-up reps can be kipping or strict.
– Score: Enter reps competed within each 6:00 window (not including the row).
– Aim for about an 80-85% effort on the row. We want to come off the row with enough energy to get right to work on our bodyweight movements.
– A good goal on the row would be to stay within 10s of your initial row time on each round.
– Each bodyweight movement will feel different based on each athlete and their capacity. The 3 movements that are likely to gain you the most amount of reps (if proficient) would be the chest to bar, the handstand push-ups, and the single leg squats.
– The slowest movement that is likely to gain the least amount of reps will be the toes to bar …depending on the athlete but will likely come secondary to the other faster movements.
– When you finish each row, plan to just get right over to the next movement and get it started. If you need chalk, try to get it after your first set if you know it’s going to be a smaller set anyway.
– Leave about 10s for transition so you can write down your score, grab chalk if needed, then get back in the rower and be ready for the next round to start.
Prep
500/400m Row
4 C2B
4 HSPU
4 TTB
4 Single Leg Squats
4 AbMat SitUps
1000/800 METER ROW
– 800/600m Row (If you row at a 2:20 pace or slower)
– 800/600m Ski
– 2000/1600m Bike
– 800m Run
– 600m Air Run
CHEST TO BAR
– Strict
– Banded
– Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
HSPU
– Use 1-2 AbMats
– Box HSPU
– Double Dumbbell Push Presses
– Push-Ups
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– Medball Overhead Sit-Ups
SINGLE LEG SQUATS
– Squat To A Box
– Single Leg Squat Standing On A Box
– Air Squats