CrossFit Evergreen – CrossFit
CFE INSPIRE
“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 its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), 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.
Cindy Up (AMRAP – Rounds and Reps)
Option B: Active Recovery
AMRAP 20:
20 Sit-Ups
15 Air Squats
10 Push-ups
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
– The goal of today’s active recovery is to just move and sweat at a light-moderate intensity.
– Athletes can make this as hard or as easy as they would like.
– Score: Total rounds+reps.
Modifications
200 METER RUN
– Reduce Distance
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
SIT-UPS
– Reduce Reps
AIR SQUATS
– Reduce Reps
– Step-Back Lunges
PUSH-UPS
– Reduce Reps
– Elevate Hands
– Knee Push-Ups
Mobility Time (No Measure)
Puppy Pose with Frog Stretch
Shoulder to Floor
Scorpions
Wrist Stretches
Pigeon Pose
Spiderman Hold
Pike
Crossover Twist
Couch Stretch