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Components
Deadlift 60%
"Push To Start"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
01/07/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
36 (17/19)
Workout
01/07/2022
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” - Theodore Vale Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us. FEAR = False Evidence Appearing Real. If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear - a mental reaction to an external event - into reality. We talked ourselves into failure... before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying. The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction. The same mind that builds a paralyzing fear can break one down. It comes down to where we focus our thoughts. Instead of dwelling on what could go wrong, dwell on why it will go right.
Deadlift 60%
[Percentages Based Off 1RM Deadlift]
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
Rest 1-2 Minutes Between Sets.
INTENTION: With this being a deload week, we are lowering the volume of our lifts this week.
SCORE: Enter weights for each set.
2-3 warmup sets to 40%
"Push To Start" (Time)
2-4-6-8-10:
Wall Walks
Deadlifts
Double Unders (10x)
Mrx: 185/125, Rx: 225/155, Rx+: 275/185
CONDITIONING CATEGORY: Threshold
WALL WALKS: 2 reps should take less than 1:00.
DEADLIFTS: 2 reps should take less than 30s.
DOUBLE UNDERS: 20 reps should take less than 30s.
FLOW: Complete 2 wall walks, 2 deadlifts, and 20 double unders. Then complete 4 wall walks, 4 deadlifts, and 40 double unders. Continue in this fashion adding 2 wall walks, 2 deadlifts, and 20 double unders each round until you've completed all 5 rounds.
SCORE: Time
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Whiteboard:
Friday, January 07, 2022
Male Clients
1
3
Pete
4:45 PM CrossFit
3 x 5 @ 707.5 lbs
185-235-287.5
2
John
O'Keefe
12:15 PM CrossFit
3 x 5 @ 705 lbs
185-235-285
3
Luke
Voss
12:15 PM CrossFit
3 x 5 @ 615 lbs
185-205-225
4
Rob
Bush
12:15 PM CrossFit
3 x 5 @ 585 lbs
5
Adam
Watts
12:15 PM CrossFit
3 x 5 @ 555 lbs
6
James
Kenney
12:15 PM CrossFit
3 x 5 @ 405 lbs
7
Andrew
Salamun
9:30 AM CrossFit
1 x 5 @ 275 lbs
7
Bryan
Dunbar
6:00 AM CrossFit
1 x 5 @ 205 lbs
7
Bryant
Robert
6:00 PM CrossFit
1 x 5 @ 185 lbs
7
Chad
TeBeest
6:00 PM CrossFit
1 x 5 @ 225 lbs
7
Darren
Reed
3:30 PM CrossFit
1 x 5 @ 185 lbs
7
ed
roy
4:45 PM CrossFit
1 x 5 @ 185 lbs
7
Nick
Prendergast
6:00 PM CrossFit
1 x 5 @ 185 lbs
135-155-185
7
scott
sabina
8:30 AM Crossfit
1 x 5 @ 185 lbs
7
Steve
Mollen
6:00 AM CrossFit
1 x 5 @ 195 lbs
7
Sylvain
Thibault
6:00 PM CrossFit
1 x 5 @ 225 lbs
7
will
moston
7:15 AM CrossFit
1 x 5 @ 135 lbs
Female Clients
1
Trysta
Wedding
12:15 PM CrossFit
3 x 5 @ 585 lbs
2
courtney
alberts
12:15 PM CrossFit
3 x 5 @ 385 lbs
3
Beata
Wyatt
12:15 PM CrossFit
3 x 5 @ 345 lbs
4
jessie
schiavone
12:15 PM CrossFit
3 x 5 @ 275 lbs
5
Christina
Griggs
3:30 PM CrossFit
3 x 5 @ 105 lbs
6
Allison
Fletcher
8:30 AM Crossfit
1 x 5 @ 75 lbs
6
Amanda
Spungin
9:30 AM CrossFit
1 x 5 @ 85 lbs
6
Angie
O'Keefe
6:00 AM CrossFit
1 x 5 @ 125 lbs
6
Brooke
Bemis
4:45 PM CrossFit
1 x 5 @ 125 lbs
6
Charlotte
Vigeant
9:30 AM CrossFit
1 x 5 @ 135 lbs
6
Dana
Bossert
8:30 AM Crossfit
1 x 5 @ 95 lbs
6
Erica
Thibault
6:00 PM CrossFit
1 x 5 @ 85 lbs
6
Joanie
Henson
9:30 AM CrossFit
1 x 5 @ 105 lbs
6
Karin
Thomsen
6:00 PM CrossFit
1 x 5 @ 115 lbs
6
Kathy
Griffiths
8:30 AM Crossfit
1 x 5 @ 165 lbs
6
kathy
long
8:30 AM Crossfit
1 x 5 @ 75 lbs
6
Sarah
Griggs
4:45 PM CrossFit
1 x 5 @ 85 lbs
6
Susan
McDonald
3:30 PM CrossFit
1 x 5 @ 105 lbs
6
Teri
Heines
8:30 AM Crossfit
1 x 5 @ 125 lbs
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