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Components
Cannonball
Weighted Midline
Gymnastic Stamina - d ...
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
1/8/2021 - 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):
33 (15/18)
Workout
1/8/2021
"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!
Warm-up
See Coach's board.
Cannonball (Time)
5 rounds:
- 21/15 cal row
- 15 box jump overs 24/20
- 7-6-5-4-3 squat cleans (# drops with each rd. Ex. 1st rd: 7, rd 2: 6... rd 5: 3 reps)
MRx: 115/85, Rx: 155/105, Rx+: 185/130
- pace the row and jump overs so you can excel on the squat cleans - those will be the sticking point of this WOD.
Weighted Midline (Time)
4 rds:
- 1,000m Echo Bike (that's 1 km)
- 15 weighted Abmat sit-ups (plates held at the chest)
MRx: 35/25, Rx: 45/35, Rx+: 55/45
Gymnastic Stamina - double unders (AMRAP - Reps)
4 two minute rds of 1:30 work, :30s rest
- 8 burpees
- max double unders in remaining time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 08, 2021
Male Clients
1
3
Pete
5:30 PM CrossFit
15:04
MRx
2
Bryan
Dunbar
6:00 AM CrossFit
16:46
3
Rob
Bush
6:00 AM CrossFit
17:57
4
Private
9:30 AM CrossFit
18:58
4
Sylvain
Thibault
4:30 PM CrossFit
18:58
MRx
5
Bryant
Robert
12:15 PM CrossFit
20:53
MRx
6
Matthew
Emmons
8:15 AM CrossFit
21:50
125lbs
7
John
O'Keefe
5:30 PM CrossFit
22:24
8
Brian
Roberts
9:30 AM CrossFit
17:19
#95
9
Duncan
Emmons
12:15 PM CrossFit
18:36
95#
10
Doug
Davis
12:15 PM CrossFit
18:53
MRx
11
Christian
Solomine
12:15 PM CrossFit
19:36
MRx
12
Jay
Griggs
8:15 AM CrossFit
19:41
mrx
13
Darren
Reed
4:30 PM CrossFit
19:46
MRx
14
Dan
Lincoln
9:30 AM CrossFit
20:11
35
Female Clients
1
Brooke
Bemis
4:30 PM CrossFit
16:35
105#
2
Peri
Vogl
9:30 AM CrossFit
20:29
mrx
3
Jordan
Dunbar
6:00 AM CrossFit
21:15
#105 bb
4
courtney
alberts
6:00 AM CrossFit
15:10
#45bb
5
Vicki
Spicer
8:15 AM CrossFit
15:45
#35
6
Carly
Pearlman
3:30 PM CrossFit
16:52
7
Kathy
Griffiths
8:15 AM CrossFit
16:55
#45
8
Hayley
Murphy
12:15 PM CrossFit
17:07
65#
9
Ruthann
Christensen
3:30 PM CrossFit
17:18
#55
10
Annie
Dougherty
9:30 AM CrossFit
17:39
#65
11
Dana
Bossert
8:15 AM CrossFit
17:48
#35
12
Christina
Griggs
8:15 AM CrossFit
18:02
mrx
13
Erica
Thibault
4:30 PM CrossFit
18:10
14
Beata
Wyatt
9:30 AM CrossFit
18:43
mrx
15
alexandra
tunney
5:30 PM CrossFit
18:52
16
Avani
Patel
3:30 PM CrossFit
20:18
17
Caitlin
Smith
3:30 PM CrossFit
21:25
#65
18
Angie
O'Keefe
5:30 PM CrossFit
24:52
#85
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