CrossFit Evergreen – CrossFit
CFE INSPIRE
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.
Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.
Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.
It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.
Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”
Green Screen (Time)
“Green Screen”
5 Rounds For Time:
400 Meter Run (50’ Shuttle Run x 20)
500/450 Meter Row
1,000/900 Meter Bike Erg
Rest 2 Minutes Between Sets
Time Cap: 40 Minutes
– Overview: In this longer cardio workout athletes will workout through rounds of running, rowing, and biking. Between rounds, athletes will rest 2 minutes. Pacing from the start will be a key component of this workout.
– Run: Should be completed in 2:00 or less.
– Row: Should be completed in 2:00 or less.
– Bike: Should be completed in 2:00 or less.
– Score: Total time it takes to complete the workout.
– Athletes should aim to complete each round in roughly the same amount of time.
– We should be careful not to run too fast at the start of each round so that we still have lots of energy left in the tank for the row and the bike.
– The place we are likely to slow down the most, if paced incorrectly, would be the row. Let’s see if we can hold our pace by rowing at our 2k time trial pace or up to 5s slower than that.
– Let’s be sure to set the damper setting on the bike and rower at something that will allow you to breathe heavy but not smoke the legs. Slightly lower resistance is better.
MODIFICATION
400 METER RUN
– Reduce Distance
– 2:00 Time Cap
– 500/450m Row
– 400/360m Ski
– 1,000/900m Bike
– 300m Air Run
500/450 METER ROW
– Reduce Distance
– 2:00 Time Cap
– 400/360m Ski
– 1,000/900m Bike
– 400m Run
– 300m Air Run
1,000/900 METER BIKE ERG
– Reduce Distance
– Time Cap
– 500/450m Row
– 400/360m Ski
– 400m Run
– 300m Air Run