CrossFit Evergreen – CrossFit

CFE INSPIRE

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows *too many*, the bush can actually exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.

Back Squat (Back Squat


On the 2:30 x 6 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%

*All Percentages Based Off 1RM Back Squat
)

– All reps should be taken from a squat rack or lifting blocks.

– Athletes should stick to their percentages even if they feel they could go heavier. We will build on these in the coming weeks.

– Score: Enter set of 2 Reps at 78%

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

6 Back Squats (Light Weight)

4 Back Squats (Moderate Weight)

…Keep building (if needed) to 70% in sets of 3-4

2021 CFG Event 10 (Time)

“2021 CFG Event 10”

For Time:
25 Toes to Bar
2000 M Row
25 Toes to Bar
2000 M Row
25 Toes to Bar

Time Cap: 20 Minutes
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout the workout.

– Toes To Bar: Should be completed in 3:00 or less.

– Note: We have a tight time cap today. Athletes are encouraged to move at a slightly faster pace than what is typically comfortable for them.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

– Let’s push ourselves on the toes to bar today. We have lots of time between sets with our longer effort rowso athletes should not be afraid to go for bigger sets than usual.

– Some options for strategy on the toes to bar are to do one big set (10-20 reps) followed by smaller sets, quick 5’s, or quick 3’s.

– Let’s rowat a harder pace than usual but keep in mind that we want to get right back in and hit big sets of toes to bar. Think about slowing down your pace a bit for the last 100-200m of each rowto get ready for the toes to bar.

Warm Up

2 Rounds:

5 Toes To Bar

200m Run

Modifications

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– GHDSU

– Sit-Ups

2000 M ROW

– Reduce Distance

– 1,400m Ski

– 4 KMBike