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Components
Aerobic Capacity 2
Midline combo
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
01/05/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (19/19)
Workout
01/05/2021
"Think like an immigrant. Act like an artisan." To think like an immigrant is to have a mindset where nothing is owed. There's no legacy spot awaiting me. I'm not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I'm brand new today. So I better plan to work harder than I have ever worked before to achieve my goals. To act like an artisan, is to live a life of passion. In the middle ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created. Regardless of what we've accomplished, nothing is owed to us. Yesterday is gone, and we'll earn today. And in everything we do, let's take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest workers in the room.
Warm-up
See Coach's board
Aerobic Capacity 2 (Time)
On the 4:00 x 6
- 21/15 calorie Echo Bike
- 21/15 calorie row
- 6 mid range sprints
- try to get the work done in 2 minutes or less to give yourself a 2 minute rest.
-
Midline combo (Time)
- 100 abmat situps
- 75 GHD sit ups
- 50 V-ups
- If you want to walk, sit up, sneeze and breathe tomorrow DO NOT do all of these reps unless you've been doing some of each on a regular basis.
- This is a direct interference workout, meaning each of the movements directly impacts each other.
- sub any other ab movement you are comfortable doing.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 05, 2021
Male Clients
1
Cameron
Shepherd
9:30 AM CrossFit
11:41
2
Private
6:00 AM CrossFit
12:12
3
scott
sabina
8:15 AM CrossFit
13:09
4
Matthew
Emmons
8:15 AM CrossFit
13:17
5
Sylvain
Thibault
5:30 PM CrossFit
14:11
6
Jon
LeDuc
6:00 AM CrossFit
15:09
7
Alex
Kersis
4:30 PM CrossFit
15:21
8
Duncan
Emmons
3:30 PM CrossFit
15:32
9
John
O'Keefe
12:15 PM CrossFit
15:36
10
3
Pete
4:30 PM CrossFit
16:33
10
michael
doyle
5:30 PM CrossFit
16:33
11
Christian
Solomine
12:15 PM CrossFit
16:51
12
Darren
Reed
12:15 PM CrossFit
16:55
13
Brian
Roberts
9:30 AM CrossFit
17:52
14
Jeremy
Landrum
12:15 PM CrossFit
18:21
15
Adam
Van Volkinburg
3:30 PM CrossFit
22:00
15
Dan
Lincoln
6:00 AM CrossFit
22:00
ski erg and bike
15
Keith
Davis
4:30 PM CrossFit
22:00
16
Gil
Gomez
3:30 PM CrossFit
22:01
Female Clients
1
Tegan
Stanbach
8:15 AM CrossFit
12:01
2
Sarah
Willoughby
4:30 PM CrossFit
12:11
3
Karin
Thomsen
5:30 PM CrossFit
13:00
4
Sarah
Guillaudeu
6:00 AM CrossFit
13:08
5
Amanda
Spungin
8:15 AM CrossFit
13:27
6
Beata
Wyatt
4:30 PM CrossFit
13:42
7
Allison
Fletcher
9:30 AM CrossFit
13:50
8
Susan
McDonald
3:30 PM CrossFit
14:15
9
Brooke
Bemis
12:15 PM CrossFit
14:46
9
Christina
Griggs
8:15 AM CrossFit
14:46
10
Krystal
Pedersen
5:30 PM CrossFit
16:55
11
Kathy
Griffiths
8:15 AM CrossFit
17:34
12
Ann-Marie
whittington
5:30 PM CrossFit
18:00
13
Ruthann
Christensen
3:30 PM CrossFit
18:20
14
Anabelle
Wyatt
4:30 PM CrossFit
19:55
15
Nicole
Van Volkinburg
4:30 PM CrossFit
22:29
16
Erica
Thibault
5:30 PM CrossFit
24:00
17
Lauryn
Jeans
9:30 AM CrossFit
12:30
5 rounds
18
Jami
Cheateaux
12:15 PM CrossFit
14:49
5 rounds
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