CrossFit – Sat, Nov 11
CrossFit Evergreen – CrossFit
SEAL Crusher Part 1 (Time)
4 sets of 15 reps (goal=unbroken)
– bench press
– push ups
– db flyes
– db kick backs (both arms)
– 2 hand OH db tricep extension
– skull crushers
cash out:
– 100 abs
CrossFit – Sat, Nov 11
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
Begin to warm up on your own until the coach begins the group warm up.
Include an easy 2-4 minutes on bike or rower.
SEAL Crusher Part 1 (Time)
4 sets of 15 reps (goal=unbroken)
– bench press
– push ups
– db flyes
– db kick backs (both arms)
– 2 hand OH db tricep extension
– skull crushers
cash out:
– 100 abs
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
CrossFit – Fri, Nov 10
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 (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
“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.
CrossFit – Fri, Nov 10
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.
CrossFit – Thu, Nov 9
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
All The Small Things (Time)
ALL THE SMALL THINGS
BUY IN: 500 M Ski
2 Rounds For Time:
50 Mountain Climbers
40 Air Squats
30 Ab Mat Sit-Ups
20 KB Swings
10 Handstand Push Ups
CASH OUT: 500 M Ski
Work through a consistent pace for buy in of ski.
Then complete 2 rounds of the WOD
Finish with a strong pace with what you’ve got left on the CASH OUT Ski.
SKI MODS
-500 M Run
-700 M Row
-1.5KM Bike
HSPU MODS
-negatives
-HS Holds
-on box Push Ups
Regular Push Ups
Roll & Stretch (No Measure)
Thoracic Opener – Try Larger Rollers
Lats, Hip Flexors, Quads, Glutes, Calves
Pigeon on Box
Couch Stretch
Puppy Pose – Side Puppy
Happy Baby
Arms to a T, Knees to Side
CrossFit – Thu, Nov 9
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
All The Small Things (Time)
ALL THE SMALL THINGS
BUY IN: 500 M Ski
2 Rounds For Time:
50 Mountain Climbers
40 Air Squats
30 Ab Mat Sit-Ups
20 KB Swings
10 Handstand Push Ups
CASH OUT: 500 M Ski
Work through a consistent pace for buy in of ski.
Then complete 2 rounds of the WOD
Finish with a strong pace with what you’ve got left on the CASH OUT Ski.
SKI MODS
-500 M Run
-700 M Row
-1.5KM Bike
HSPU MODS
-negatives
-HS Holds
-on box Push Ups
Regular Push Ups
Roll & Stretch (No Measure)
Thoracic Opener – Try Larger Rollers
Lats, Hip Flexors, Quads, Glutes, Calves
Pigeon on Box
Couch Stretch
Puppy Pose – Side Puppy
Happy Baby
Arms to a T, Knees to Side
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