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.

Buy, Buy, Buy (AMRAP – Rounds and Reps)

“Buy, Buy, Buy”

AMRAP 5:

Buy-In: 50/35 Calorie Row

Max Rounds with Time Remaining:

30 Double Unders

15 Front Squats MRx: 75/35, Rx: 95/55, Rx+: 115/75

Rest 2 Minutes

AMRAP 5:

Buy-In: 50/35 Calorie Row

Max Rounds with Time Remaining:

30 Double Unders

10 Front Squats MRx: 95/55, Rx: 115/75, Rx+: 135/95

Rest 2 Minutes

AMRAP 5:

Buy-In: 50/35 Calorie Row

Max Rounds with Time Remaining:

30 Double Unders

5 Front Squats MRx: 115/75, Rx: 135/95, Rx+: 165/115

– Overview: Athletes will begin each AMRAP with a 50/35 calorie row. In the remaining time of the AMRAP, athletes will alternate between sets of 30 double unders and front squats. The loading of the front squat will increase each AMRAP, while the reps decrease.

– Row: Should be completed in 4:00 or less.

– Double Unders: Should be completed in 45s or less.

– Front Squats: Should be completed in unbroken sets each round. The final bar should not exceed 70% of your 1RM front squat. Athlete may squat clean the first rep and have it count as their first front squat.

– Score: Rounds + Reps Completed Each Round (Does Not Include The Row).
– Let’s aim to hold about 15/12 cals per minute on the rower. We can push these rows a bit each AMRAP knowing that you will not be getting back on the rower until the next AMRAP.

– Let’s shoot for 1-2 sets of double unders each round. Take a break here if you are nervous about it affecting your front squats.

– Let’s see if we can complete the front squats unbroken each round and avoid having to clean the bar more times than necessary.

MODIFICATIONS

50/35 CALORIE ROW

– Reduce Cals

– 4:00 Time Cap

– 50/35 Cal Bike Erg

– 35/24 Cal Ski

– 35/24 Cal Assault or Echo Bike

– 35/24 Cal Air Run

– 600m Run

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

FRONT SQUATS

– Reduce Loadings

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 2x Air Squats

Mobility 2 (No Measure)

Cat/Cow

Puppy Pose

Side puppy pose

Seated butterfly

Shoulder Cars against wall

Hip Cars (Next to Rig)

Bow Stretch (Next to Rig)

Banded Hamstring/Crossover Stretches

Knees to Chest