CrossFit Evergreen – CrossFit
CFE INSPIRE
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
“L” Sits and Hangs (No Measure)
3 x :30 sec
Accumulate :30 sec for each set.
L Sits can be done with bent knees ore straight from the floor bars.
Same with Hangs, bent knee or straight leg.
Push Press (Push Press
6 Sets [Building To Heavy]:
3-3-2-2-1-1 Push Press
*Rest 1 Minute Between Sets
*Start First Working Set @ 75%
)
– Barbell should be taken from a rack.
– Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps.
– A re-dip under the bar is not permitted.
– Athletes should aim to climb in weight each set.
– Score: Loading of last set.
WARM UP
With An Empty Bar…
5 Push Presses
With A Light Weight…
3 Push Presses
*Build to 75%
MODIFICATIONS
– Strict Press
– Push Jerk
– Dumbbell Push Press
Omar (Time)
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
– Overview: Athletes will be challenged to hold onto the barbell for bigger sets today with the loading being on the lighter side. The shoulders will feel fatigued the most as both movements require an upper body press.
– Thrusters: Loading should not exceed 55% of your 1rm thruster. Athletes can squat clean the first rep if they would like.
– Bar-Facing Burpees: A two foot take off is not required but athletes must jump over the bar. Athlete should be able to complete 10+ burpees in 1 minute to complete reps as prescribed.
– Score: Total Time
– Let’s try to hold on for some bigger sets of thrusters today. We can aim for 1-2 sets in the first round, 1-2 sets in the second round, and 1-3 sets in the last round.
– Use the burpees as your pacer. We can move at a speed that allows us to stick to our strategy on the barbell.
MODIFICATIONS
THRUSTERS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Front Squats
– Push Presses
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Burpee To Target
– Regular Burpees
– 15/12-25/20-35 /28 Calories On Any Machine