CrossFit Evergreen – CrossFit

CFE INSPIRE

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Chad 1000x (Time)

“Chad”

Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

1,000 box step ups. Rx: 30/20 lb db – Rx+ 45/35 lb db use 20″ box
– Scaled: lighter to no weight, smaller box or fewer steps
“Chad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/chad.mp4

Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

1,000 box step-ups completed as a team, partner, or individual

4 Options:

1. Slick // No rucksack. You pick the height of the step-ups.

2. Standard // 30#/20# rucksack. Use 20” box for step-ups.

3. Expert // 45#/35# rucksack. Use 20″ box for step-ups.

4. You can lower your box, no weight, AND share reps with a partner/partners!! We are stronger together!!!

⁃ Overview: Today’s workout will be a grind. Staying in this one mentally will be arguably more challenging than staying in it physically. Let’s be sure to have water, electrolytes, and potentially some easily digestible carbs to help us stay moving.

⁃ Alternate legs every rep for a total of 1,000 reps (500 each side).

⁃ If you don’t have a ruck bag, load a backpack or use a dumbbell, or use one of the weight vests. NO WEIGHT IS GREAT if you are scaling!

⁃ Adjust height, weight, and reps as needed.

⁃ Times will likely range between 45-60 minutes. We’ll time cap this workout at 60 minutes.

– Score: Total time. If capped, add 1s for every incomplete rep.

⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.