John Dewey’s famous quote “We don’t learn from experience. We learn from reflecting on experience.”
As the year comes to an end it’s a good time to take a look back on what’s been done and what we have learned. Attending practice days often involves a little reflection. For some, this might happen during class, for others it happens when we gather at the white board and share what we were made aware of and or what we learned. This is easier for some than others, but I believe it’s truly what helps the learning process. This is true in and outside of the gym. Some events in life don’t need reflection, you feel the burn or scar for a little or a long time and it’s enough of a reminder not to do something again, or do it with awareness. In the gym this might look like, I hurt my back while deadlifting. Reflecting: I have to make sure to adjust/fix this next time I deadlift. Reflection is especially helpful when you don’t feel the burn or leave a scar. For some, this learning is prompted by a coach saying _____. If you can reflect back on what you felt or what cue was giving by a coach, this will help in the learning process.
This is one reason we ask you to journal your workouts. It’s not just about the numbers, but how you felt and what you can do moving forward. Reflecting, writing and talking about past experiences helps us learn and be appreciative for what we have and what we have done. I’ve looked at my workout journals from 2008 when I started CrossFit its great to see what progress I have made.
A little of my own reflection: This past year I’ve learned that I do better when I slow down and face fears. I’m thankful that I made time to take a vacation to Hawaii. I’m grateful for the coaching and teammates in training for and completing my first triathlon. I’m grateful to be healthy and surrounded by friends and family. I’ve intentionally gotten out of my comfort zone and asked questions that sometimes felt uncomfortable, yet the answers gave me useful information.
Now.. onto something truly sweet!
Best chocolate chip cookies EVER
(in coach Shirley’s opinion, no credit as I don’t know where original recipe came from)
What you will need:
2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup unsalted butter, melted
1 egg, plus 1 yolk
1 cup packed brown sugar
1/2 cup white sugar
1 TBS vanilla extract
1 cups semisweet chocolate chips
What to do:
Preheat oven to 325
In a separate bowl sift together flour, baking soda and salt; set aside.
In a large bowl cream together, melted butter and sugars until well blended. Beat in eggs and vanilla until light and creamy. Mix in the sifted ingredients. Then fold in chocolate chips. Use 1/4 cup scoop and place on baking sheet making sure to leave plenty of space around each cookie. Bake for 15-17 min. cool on sheet for a few minutes before moving to write rack.
Odd: 10 DB Hang clean thrusters
Even: 10 Diamond pushups
–Courtesy of DBWOD—
And coming Friday
Plank to crab to planks
C) 3 RFQ on the 4:00
5 Squat snatches (60%)
–3min Cap each round–