CrossFit Evergreen – CrossFit
CFE INSPIRE
“80% of success is showing up.” – Woody Allen
We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.
As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we are moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.
But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?
The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress *as* the achievement.
Chuck Heavy (Time)
“Chuck Heavy”
https://ctstorageprod.blob.core.windows.net/videos-coaching/thrusters-stance.mp4
For Time (40 Minute Time Cap):
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters 45 / 35 lb
1 Mile Row
*YOU MAY PARTITION OR DO HALF OF REPS TO SCALE!!*
*Chief Petty Officer Charles “Chuck” Humphrey Keating IV – known to friends and family as “C4” – was a US Navy SEAL who was killed in action on May 3, 2016, while attempting to rescue US Military advisers that were pinned down by ISIS fighters in the Iraqi town of Telskof.
The name “Chuck Heavy” can be traced back to Keating’s Memorial service where friend Ian Urtnowski distributed t-shirts with Keating’s initials, photo and “Chuck Heavy” on them. As Urtnowski explained it “We call it Chuck heavy, cause Charlie’s beer of choice was Budweiser. He didn’t drink Bud Light, he drank Bud Heavy and heavy just sums up the whole emotional feeling for all of us.”
– Overview: In this hero workout, athletes will need to pace themselves on their runs and row as well as properly strategize the big chunks of push-ups and thrusters.
– Row: Should be completed in 8:00 or less.
– Push-Ups: Should be completed in sets of 5 or more and take 6:00 or less.
– Run: Should be completed in 10:00 or less.
– Thrusters: Should be completed in 5:00 or less.
– Score: Total time. If capped, add 1s for every missed rep. 100m = 1 rep.
– Pace the row in a way that will allow you to get right to work on the push-ups that follow. Rowing around or a bit slower than your 2k time trial pace is a solid place to be.
– What your actual sets look like on the push-ups matters less than how long your breaks are. Try to never take longer than 5 seconds between sets.
– Pace the run in a way that will allow you to come in and get right to work on the thrusters that follow. This should be about an 85% effort. It also might not be a bad idea to slow down a bit for the last 200m to prepare for the thrusters.
– The final row is the last big push. The legs will feel heavy coming off the thrusters so let’s see if we can get on the rower and just start moving. From there, aim to pick up speed every 400m to the finish.
MODIFICATIONS
1,600 METER ROW
– Reduce Distance
– 1,200m Ski
– 3,200m Bike
– 1,200m Run
– 1,000m Air Run
1,600 METER RUN
– Reduce Distance
– 2,000m Row
– 1,600m Ski
– 4,000m Bike
– 1,200m Air Run
PUSH-UPS
– Reduce Reps
– Elevate Hands
THURSTERS
– Reduce Loading
– Sub Dumbbells