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Components
Push Press
Airplane Mode
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Wednesday - 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):
25 (9/16)
Workout
Wednesday
“Empathy fuels connection. Sympathy drives disconnection.” - Brene Brown Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide. Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you. Rarely can a response make something better. What can make something better, is connection.
Strength
Push Press
Push Press
4 Sets of 6
Rest 2 Minutes Between Sets
-The weight stays the same across all 4 sets
Metcon
Airplane Mode (Time)
2 Rounds:
1,000 Meter Row
50 Wallballs (20/14)
30 Box Jumps (24/20)
STRATEGY
-If there is anything we can take away from this workout, it's getting outside our comfort zone on the wallballs
-Today is a great day to push for large sets on this movement, as it is the only station we would stop moving on
-This may mean trying for unbroken sets, but it could also mean just going with slightly bigger sets than you typically would
-Here are some options on how to approach the 50 wallballs:
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 20-10-10-10
5 Sets: 10-10-10-10-10
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 08, 2020
Male Clients
1
Chris
Bowen
12:15 PM CrossFit
4 x 6 @ 165 lbs
2
Britt
van Dissel
12:15 PM CrossFit
4 x 6 @ 130 lbs
2
Matthew
Emmons
8:15 AM CrossFit
4 x 6 @ 130 lbs
3
Jay
Griggs
9:30 AM CrossFit
4 x 6 @ 125 lbs
4
Kevin
Gilbert
9:30 AM CrossFit
4 x 6 @ 115 lbs
5
Dan
Meller
12:15 PM CrossFit
4 x 6 @ 95 lbs
5
Doug
Kittelsen
8:15 AM CrossFit
4 x 6 @ 95 lbs
6
Trevor
Henderson
6:00 AM CrossFit
4 x 6 @ 65 lbs
7
Dan
Lincoln
6:00 AM CrossFit
4 x 6 @ 55 lbs
Female Clients
1
Brooke
Bemis
12:15 PM CrossFit
4 x 6 @ 85 lbs
1
Kristina
Barnhart
6:00 AM CrossFit
4 x 6 @ 85 lbs
1
Leah
Cowden
9:30 AM CrossFit
4 x 6 @ 85 lbs
2
Christina
Griggs
5:30 PM CrossFit
4 x 6 @ 75 lbs
2
Teri
Heines
6:00 AM CrossFit
4 x 6 @ 75 lbs
3
Ann-Marie
whittington
12:15 PM CrossFit
4 x 6 @ 65 lbs
3
Beata
Wyatt
4:30 PM CrossFit
4 x 6 @ 65 lbs
3
Grace
Compagnino
8:15 AM CrossFit
4 x 6 @ 65 lbs
3
Sarah
Willoughby
5:30 PM CrossFit
4 x 6 @ 65 lbs
3
Susan
McDonald
3:30 PM CrossFit
4 x 6 @ 65 lbs
4
Karin
Thomsen
5:30 PM CrossFit
4 x 6 @ 60 lbs
4
Zoe
Bergner
8:15 AM CrossFit
4 x 6 @ 60 lbs
5
jennifer
berens
9:30 AM CrossFit
4 x 6 @ 55 lbs
6
kathy
long
8:15 AM CrossFit
4 x 6 @ 45 lbs
6
Vicki
Spicer
8:15 AM CrossFit
4 x 6 @ 45 lbs
7
Bella
Vogl
3:30 PM CrossFit
4 x 6 @ 35 lbs
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