CrossFit Evergreen – CrossFit
CFE INSPIRE
Dan Lincoln turned 81 on Monday! Today we celebrate you Dan in Lincoln’s 81!! You rock and your CrossFit family loves you! What a strong and positive example you are!
“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.
Lincoln’s 81 (Time)
For Time:
BUY IN:
-810m Run or Row
-81 Sec. Plank Hold
-81 Sec. Wall Sit
Into:
-81 Pull Ups
-81 Push Ups
-81 Air Squats
BUY OUT:
-810m Run or Row
-81 Sec. Plank Hold
-81 Sec. Wall Sit
-Buy in and Buy out must be done in order.
-You can accumulate the time for plank and wall sit if you need a break.
-Partition the middle section of pull ups, push ups, air squats how ever you would like. ( 2,4,6 OR 4,6,8 OR 5,10,15….)
-plank can be on hands or elbows.
-Wall Sits should be at parallel.
Normal Substitution apply or you may work on a different skill or abs if needed.
Modifications
RUN OR ROW
-Sub bike 8.10 KM
-Ski 810m
PLANK AND WALL SIT
-Hollow Hold
-Higher squat hold on wall
PULL UPS
-Feet on box
-Banded
PUSH UP
-Bar push ups
-Box or Bench
AIR SQUATS
-Reduce reps
-Go to box or ball
Thursday Mobility (No Measure)
Thursday Mobility
Forward Fold w/Reverse Prayer
Straddle Forward Fold
Sumo Squat Twist
Wrist Stretches
Cat/Cow
Down Dog w/peddle pushes
Frog Stretch
Laying Figure 4
Knees to side trunk stretch