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.
Back Squat (Back Squat
Set 1: 8 Back Squats @ 65%
Set 2: 8 Back Squats @ 65%
Set 3: 8 Back Squats @ 65%
Set 4: 8 Back Squats @ 65%
Set 5: Max Back Squats @ 65%
)
– Barbell should come from a rack.
– Each set must be completed unbroken. Pausing between reps is permitted.
– Score: Reps completed for max set.
WARM UP
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)
3 Back Squats (Moderate Weight)
*Build to 65%
MODIFICATIONS
– Box Squat
– Front Squat
Mr. Joshua (Time)
5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
– Overview: This is a repeat workout from 8/29/22. “Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
– Run: Should be completed in less than 2:15 each round.
– GHDSU: Reps should be completed in less than 1:30 each round.
– Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Reps should be completed in less than 45s each round.
– Score: Total time. If capped, add 1s for every missed rep.
– Pace the run in a way that will allow you to push the GHDSU and deadlifts.
– Find a smooth, steady pace on the GHDSU’s. If you know you’ll need a break somewhere along the way, plan to break after 10 reps.
– See if you can hold on for unbroken sets of deadlifts. You should not need more than 1 break each round if 15 seems like too many to hold onto at once.
– Lots of time can be wasted on transitions. Try to be urgent about getting each movement started.
– Pace the run in a way that will allow you to push the GHDSU and deadlifts.
– Find a smooth, steady pace on the GHDSU’s. If you know you’ll need a break somewhere along the way, plan to break after 10 reps.
– See if you can hold on for unbroken sets of deadlifts. You should not need more than 1 break each round if 15 seems like too many to hold onto at once.
– Lots of time can be wasted on transitions. Try to be urgent about getting each movement started.
MODIFICATIONS
400 METER RUN
– Reduce Distance
– 500m/400m Row
– 400m/300m Ski
– 1000m/800m Bike
– 300m Air Run
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells