CrossFit Evergreen – CrossFit

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” Benjamin Franklin
The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in it’s ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning” we learn:
10% of what we read,
20% of what we hear,
30% of what we see,
50% of what we hear and see,
70% of what we say and write,
90% of what we actually participate in.

Information without application, is knowledge. Information with application, is wisdom.

View Public Whiteboard

Warm-up

See Coach’s board.

Blitzen (Time)

5 rds for time:

– 20/15 calorie row

– 10 thrusters

MRx: 95/65, Rx: 135/95, Rx+: 155/105
– chose a weight you can cycle for 15+ reps unbroken when fresh.

– aggressive transitions back to the rower, get it started quickly even if only slowly.

Old School body armor (Time)

3 giant sets of:

– 7 barbell bench press MRx: 115/65, Rx:135/85, 155/95

– 14 feet elevated push ups (bench)

– 28 M&M’s