CrossFit Evergreen – CrossFit
CFE INSPIRE
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the *opposite*. In comes the “blame game”, where we use external events as excuses.
A core tenant of mental toughness is responsibility.
To accept that we played a role.
But the purpose of that step, taking responsibility, is not to make ourselves feel bad, or worse, throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have *surrendered control*. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.
Responsibility is a weapon. And it only comes from within.
GHD Sit-ups (GHD Sit-ups
Max Reps In 1 Minute:
GHD Sit-ups
)
– Athletes will test to see how many reps they can complete in 1 minute.
– Score: Total Reps
MODIFICATIONS
– Reduce Time
– V-Ups
– Weighted Sit-Ups
– Sit-Ups
– Toes To Bar
Bench Press (Bench Press
For Total Load:
Set 1: 8 Bench Press
Set 2: 5 Bench Press
Set 3: 3 Bench Press
Set 4: 1 Bench Press
Set 5: 3 Bench Press,
Set 6: 5 Bench Press
Set 7: 8 Bench Press
Rest 1 Minute Between Sets
)
– Barbell should be taken from a rack.
– Reps should be performed unbroken each set.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
– Athletes should begin their first set at ~80% of their 1RM bench press. From there, athletes will choose their weights.
– Score: Enter weights used for each set.
WARM UP
10 Push-Ups
10 Empty Barbell Bench Press
5 Light Bench Presses
*Build to 80% hit 3-4 reps each time you make a weight jump.
MODIFICATIONS
– Reduce Reps
– Sub Dumbbells
– Floor Press
Boat Race (Time)
“Boat Race”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
– Overview: This is a repeat workout from 8.16.22. Athletes will be challenged to push the pace each round in this workout. The big goal here is to see if you can complete each round in roughly the same amount of time or even speed up each round.
– Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify to 400m if you cannot row faster than a 2:15 pace.
– Run: Should be completed in 2:15 or less.
– Note: The run should start and end at your rower. After you complete your run each round, record your time and figure out when you start up next.
– Score: Total time including rest.
– With rest built in, the goal is to find an aggressive pace for each of the three rounds.
– While we want to be aggressive, we still want to balance the speed across the row and the run.
– Treat the whole workout like you’re completing 1000 meter rowing sprints. We would try and maintain the same pace on the first 500 and second 500. Instead of another 500 on the rower, we have a 400 meter run.
– Go by feel and try to put an equally strong effort into both movements.
MODIFICATIONS
500 METER ROW
– Reduce Distance
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
– 30 x 10m Shuttle Run