CrossFit Evergreen – CrossFit
CFE INSPIRE
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale
Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.
FEAR = False Evidence Appearing Real.
If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.
The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.
The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.
Instead of dwelling on what could go wrong, dwell on why it will go right.
When was the last time you felt fear over something that hasn’t happened yet? Maybe it was going for a PR. Maybe it was right before trying a new skill. Maybe it was a job interview. Did your fears impact your performance? Looking back, what would you have told yourself to help silence the noise? Next time you are faced with a fear, let’s recall what you would have told yourself last time and see if it can help you work through your feelings of fear this time around.
Shoulder Press (Strict Press
Heavy Set of 10
)
– Barbell should come from a rack.
– Athletes can take as many attempts as they would like.
– Reps must be completed unbroken.
– Pausing in the front rack or overhead is permitted.
– Legs must remain locked out throughout the set of 10.
– Score: Heaviest Successful Set of 10.
Warm Up
10 Strict Presses (Empty Bar)
Build to heavy set of 10 hitting 4-5 reps at a time as you make weight jumps.
Modifications
– Reduce Reps
– Sub Dumbbells
Euro Step (Time)
“Euro Step”
3 Rounds For Time:
600 Meter Run
30-20-10 Toes to Bar
30 Dumbbell Reverse Lunges
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
Time Cap: 18 Minutes
– Overview: Athletes will grind through toes to bar and dumbbell lunges each round. Grip fatigue will be a factor here in this workout.
– Run: Should be completed in 3:45 or less.
– Toes To Bar: Reps should be completed in 1:30 or less, 1:15 or less, and 1:00 or less each round.
– Reverse Lunges: Performed with 2 dumbbells held in the hang position down by the waist. Reps should take 1:30 or less to complete each round.
– Score: Total Time
– The run is the only movement that will not require us to use our grip. We can use the run to recover a bit each round.
– Let’s aim for quick sets on the toes to bar. Our sets should allow us to rest 5s or less between. Quick sets will go a long way in helping to manage our grip fatigue.
– Time under tension will be a big factor for the reverse lunges. We should try to move quickly here and take breaks as we feel our grip start to fatigue. 4 sets or less is a great goal here.
Modifications
600 METER RUN
– Reduce Distance
– 750m Row
– 600m Ski
– 1,500m Bike
– 450m Air Run
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
DUMBBELL REVERSE LUNGE
– Reduce/Remove Loading
– Reduce Reps
– Single Dumbbell
– Sub Kettlebells