CrossFit – Fri, Jan 12
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
*shuttle run is one length of 50’ = 1 rep
– 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
CrossFit – Thu, Jan 11
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Rome was not built in a day.” – John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.
We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.
Shoulder Press (On the 3:00 x 3 Sets:
2 Strict Press
*Start First Working Set at 82% & Build To Heavy)
– Overview: This workout is a spin-off of individual quarterfinals workout 23.2. Athletes will be challenged to hold onto the dumbbell until all reps of push jerks and lunges have been completed. We are looking to complete about 6 rounds (2 minute rounds).
– Dumbbell Push Jerks: These should be performed with the dumbbell held in one hand. These must be push jerks (land and stand) and may not be push presses.
– Dumbbell Lunges: Hold single dumbbell in the front rack position for the lunge (across the shoulders in both hands). Athletes should alternate legs every rep (4 each).
– Double Unders: Should be completed in 1 minute or less.
– Score: Rounds + Reps
MODIFICATION
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Kettlebell
DUMBBELL STEP BACK LUNGES
– Reduce Reps
– Reduce Loading
– Single Dumbbell
– Sub Kettlebells
DOUBLE UNDERS
– Reduce Reps
– 60 Single Unders
– 30 Plate Hops
– 40 Reps of Singles & Doubles (Mix of Both)
– 40s On Any Machine
Back Up Terry (AMRAP – Rounds and Reps)
Option B: “Back Up Terry”
AMRAP 12:
8 Dumbbell Push Jerks (R)
8 Dumbbell Step Back Lunges*
8 Dumbbell Push Jerks (L)
8 Dumbbell Step Back Lunges*
40 Double Unders
Dumbbell: MRx: 30/20, Rx: 40/25, Rx+: 50/35
*Hold 1 Dumbbell Across The Shoulders In Both Hands
– Overview: This workout is a spin-off of individual quarterfinals workout 23.2. Athletes will be challenged to hold onto the dumbbell until all reps of push jerks and lunges have been completed. We are looking to complete about 6 rounds (2 minute rounds).
– Dumbbell Push Jerks: These should be performed with the dumbbell held in one hand. These must be push jerks (land and stand) and may not be push presses.
– Dumbbell Lunges: Hold single dumbbell in the front rack position for the lunge (across the shoulders in both hands). Athletes should alternate legs every rep (4 each).
– Double Unders: Should be completed in 1 minute or less.
– Score: Rounds + Reps
– Let’s aim to hold onto the dumbbell until all dumbbell reps have been completed.
– If we end up needing a break, let’s only take it after a full set of lunges have been completed (8 Push Jerks + 8 Lunges, then rest).
– Before we decide to break on the dumbbell, let’s add a break in on the jump rope. These breaks will be much quicker than breaks on the dumbbell and will save us lots of time.
MODIFICATION
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Kettlebell
DUMBBELL STEP BACK LUNGES
– Reduce Reps
– Reduce Loading
– Single Dumbbell
– Sub Kettlebells
DOUBLE UNDERS
– Reduce Reps
– 60 Single Unders
– 30 Plate Hops
– 40 Reps of Singles & Doubles (Mix of Both)
– 40s On Any Machine
Cool Down (No Measure)
Standing Forward Bend on box w/kettlebell
Calf Stretch on box
Pigeon on box
Cat/Cow
Wrist Stretches
Lacrosse ball shoulder blade floss
Laying Down Knees To Side Stretch arms to T Seated
Neck Stretches
Shoulder Rolls/Shrugs
CrossFit – Thu, Jan 11
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Rome was not built in a day.” – John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.
We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.
Shoulder Press (On the 3:00 x 3 Sets:
2 Strict Press
*Start First Working Set at 82% & Build To Heavy)
– Overview: This workout is a spin-off of individual quarterfinals workout 23.2. Athletes will be challenged to hold onto the dumbbell until all reps of push jerks and lunges have been completed. We are looking to complete about 6 rounds (2 minute rounds).
– Dumbbell Push Jerks: These should be performed with the dumbbell held in one hand. These must be push jerks (land and stand) and may not be push presses.
– Dumbbell Lunges: Hold single dumbbell in the front rack position for the lunge (across the shoulders in both hands). Athletes should alternate legs every rep (4 each).
– Double Unders: Should be completed in 1 minute or less.
– Score: Rounds + Reps
MODIFICATION
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Kettlebell
DUMBBELL STEP BACK LUNGES
– Reduce Reps
– Reduce Loading
– Single Dumbbell
– Sub Kettlebells
DOUBLE UNDERS
– Reduce Reps
– 60 Single Unders
– 30 Plate Hops
– 40 Reps of Singles & Doubles (Mix of Both)
– 40s On Any Machine
CrossFit – Thu, Jan 11
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Rome was not built in a day.” – John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.
We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.
Shoulder Press (On the 3:00 x 3 Sets:
2 Strict Press
*Start First Working Set at 82% & Build To Heavy)
– Overview: This workout is a spin-off of individual quarterfinals workout 23.2. Athletes will be challenged to hold onto the dumbbell until all reps of push jerks and lunges have been completed. We are looking to complete about 6 rounds (2 minute rounds).
– Dumbbell Push Jerks: These should be performed with the dumbbell held in one hand. These must be push jerks (land and stand) and may not be push presses.
– Dumbbell Lunges: Hold single dumbbell in the front rack position for the lunge (across the shoulders in both hands). Athletes should alternate legs every rep (4 each).
– Double Unders: Should be completed in 1 minute or less.
– Score: Rounds + Reps
MODIFICATION
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Kettlebell
DUMBBELL STEP BACK LUNGES
– Reduce Reps
– Reduce Loading
– Single Dumbbell
– Sub Kettlebells
DOUBLE UNDERS
– Reduce Reps
– 60 Single Unders
– 30 Plate Hops
– 40 Reps of Singles & Doubles (Mix of Both)
– 40s On Any Machine
Back Up Terry (AMRAP – Rounds and Reps)
Option B: “Back Up Terry”
AMRAP 12:
8 Dumbbell Push Jerks (R)
8 Dumbbell Step Back Lunges*
8 Dumbbell Push Jerks (L)
8 Dumbbell Step Back Lunges*
40 Double Unders
Dumbbell: MRx: 30/20, Rx: 40/25, Rx+: 50/35
*Hold 1 Dumbbell Across The Shoulders In Both Hands
– Overview: This workout is a spin-off of individual quarterfinals workout 23.2. Athletes will be challenged to hold onto the dumbbell until all reps of push jerks and lunges have been completed. We are looking to complete about 6 rounds (2 minute rounds).
– Dumbbell Push Jerks: These should be performed with the dumbbell held in one hand. These must be push jerks (land and stand) and may not be push presses.
– Dumbbell Lunges: Hold single dumbbell in the front rack position for the lunge (across the shoulders in both hands). Athletes should alternate legs every rep (4 each).
– Double Unders: Should be completed in 1 minute or less.
– Score: Rounds + Reps
– Let’s aim to hold onto the dumbbell until all dumbbell reps have been completed.
– If we end up needing a break, let’s only take it after a full set of lunges have been completed (8 Push Jerks + 8 Lunges, then rest).
– Before we decide to break on the dumbbell, let’s add a break in on the jump rope. These breaks will be much quicker than breaks on the dumbbell and will save us lots of time.
MODIFICATION
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Kettlebell
DUMBBELL STEP BACK LUNGES
– Reduce Reps
– Reduce Loading
– Single Dumbbell
– Sub Kettlebells
DOUBLE UNDERS
– Reduce Reps
– 60 Single Unders
– 30 Plate Hops
– 40 Reps of Singles & Doubles (Mix of Both)
– 40s On Any Machine
Cool Down (No Measure)
Standing Forward Bend on box w/kettlebell
Calf Stretch on box
Pigeon on box
Cat/Cow
Wrist Stretches
Lacrosse ball shoulder blade floss
Laying Down Knees To Side Stretch arms to T Seated
Neck Stretches
Shoulder Rolls/Shrugs
CrossFit – Wed, Jan 10
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown
Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.
Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.
Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there *with* you.
Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.
When was the last time you expressed empathy?
Deadlift (Deadlift
Set 1: 5 Deadlifts @ 55%
Set 2: 5 Deadlifts @ 63%
Set 3: 10 Deadlifts @ 68%
Set 4: 10 Deadlifts @ 68%
Set 5: Max Deadlifts @ 68%
*Rest 1 Minute Between Sets
)
– Athletes will complete 2 sets of 5, 2 sets of 10, and a max set of deadlifts.
– Athletes should avoid going to failure on the max set of deadlifts. The goal here is to complete 10 reps or more. We’ll cap this set at 20 reps. If your form starts to break down at all, finish the set where you’re at.
– Score: Enter the number of reps completed for your max set.
“Marston” (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift
10 Toes to Bar
15 Bar-Facing Burpees
MRx 135/105 Rx: 245/185 Rx+: 405/285
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
– Overview: This is a repeat from 1/10/23. Pacing will be an important factor in today’s hero workout. Let’s be mindful of this right from the start as athletes will be aiming to complete upwards of 10 rounds (about 2:00 per round).
– Deadlifts: The barbell should be heavy but should not cause the athlete to compromise their form. Loading should not exceed 85% of your 1RM deadlift.
– Toes To Bar: Should be completed in 1-2 sets each round.
– Bar-Facing Burpees: Athletes should jump over the bar. Reps should take 1:30 or less to complete.
– Score: Total Rounds + Reps.
– Aim for 1-2 sets on the toes to bar.
– Pace the burpees to minimize the transition time between your last burpee and your deadlift.
– Take a couple breaths and get into a really good setup position before lifting the bar each round.
– Remember that slow is smooth and smooth is fast. This is a long workout. It is better to be more conservative with your pacing than you want to be in this workout.
MODIFICATION
DEADLIFT
– Reduce Loading
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Regular Burpees
– 15/12 Calories On Any Machine
CrossFit – Wed, Jan 10
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown
Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.
Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.
Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there *with* you.
Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.
When was the last time you expressed empathy?
Deadlift (Deadlift
Set 1: 5 Deadlifts @ 55%
Set 2: 5 Deadlifts @ 63%
Set 3: 10 Deadlifts @ 68%
Set 4: 10 Deadlifts @ 68%
Set 5: Max Deadlifts @ 68%
*Rest 1 Minute Between Sets
)
– Athletes will complete 2 sets of 5, 2 sets of 10, and a max set of deadlifts.
– Athletes should avoid going to failure on the max set of deadlifts. The goal here is to complete 10 reps or more. We’ll cap this set at 20 reps. If your form starts to break down at all, finish the set where you’re at.
– Score: Enter the number of reps completed for your max set.
“Marston” (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift
10 Toes to Bar
15 Bar-Facing Burpees
Rx is 405/285…
scaled numbers look like this…
MRx 135/105 Rx: 245/185 Rx+: 405/285
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
– Overview: This is a repeat from 1/10/23. Pacing will be an important factor in today’s hero workout. Let’s be mindful of this right from the start as athletes will be aiming to complete upwards of 10 rounds (about 2:00 per round).
– Deadlifts: The barbell should be heavy but should not cause the athlete to compromise their form. Loading should not exceed 85% of your 1RM deadlift.
– Toes To Bar: Should be completed in 1-2 sets each round.
– Bar-Facing Burpees: Athletes should jump over the bar. Reps should take 1:30 or less to complete.
– Score: Total Rounds + Reps.
– Aim for 1-2 sets on the toes to bar.
– Pace the burpees to minimize the transition time between your last burpee and your deadlift.
– Take a couple breaths and get into a really good setup position before lifting the bar each round.
– Remember that slow is smooth and smooth is fast. This is a long workout. It is better to be more conservative with your pacing than you want to be in this workout.
MODIFICATION
DEADLIFT
– Reduce Loading
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Regular Burpees
– 15/12 Calories On Any Machine
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