CrossFit Evergreen – CrossFit

CFE INSPIRE

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.

When a coach gives you feedback, do you immediately try to apply what they are asking you to do? Or, do you just hear what they are saying and file it in the back of your mind with ‘things to remember later?’

As an athlete, being able to let down your ego and make a correction on command is crucial. It can immediately impact your performance or pay off greatly in the long run. Next time you get a coaching cue, see if you can make a change on the fly. If you have questions about it, have a conversation with them after.

Machine Conditioning (3 Rounds for calories)

Machine Conditioning

For Total Calories:
8 Minute Row
1 Minute Rest
8 Minute Echo Bike
1 Minute Rest
8 Minute Ski

– Athletes should hold their maximum sustainable pace on each machine.

– Have a goal number of calories you’d like to hit per minute to hold you accountable.

– Score: Enter calories accumulated on each machine. Overall score will be the sum total.
Modifications

– Shuttle Runs

– Assault Bike

– Bike Erg

– Run

– Air Run

Skill Practice (AMRAP – Reps)

Skill Practice

10 Minutes of Jump Rope or Handstand Walks

OPTIONS
* Handstand Walks
* Pull Ups
* Double Unders
* TTB
Take this 10 minutes to work on a skill. Learn a new skill. Fine tune a skill you have been working on! Your choice!

Stretches (No Measure)

– Couch Stretch 1:00 min per leg
– Pigeon Stretch 1:00 min per leg
– Puppy Pose with Frog legs Stretch 1:00
– Scorpions: 30 Seconds each side
– Banded Hamstring Stretch 1:00 min per leg