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Components
Back Squat
Air Fryer
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - 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):
43 (16/27)
Workout
Monday
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty. This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch. What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think. When we missed the lift, what were our immediate thoughts? When we were cut off on the road by another car, what did we say to ourselves? When the gossip arrived in the locker room, what did we first think? If our thoughts become actions, this must be where we start.
Strength
Back Squat
Back Squat
Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
STIMULUS
-Increasing by 3% across all lifts from last week
-All percentages are based off your 5-Rep Heavy Back Squat
-Rest as needed between sets and three minutes after sets 3 and 6
-We'll re-test our 5-Rep Back Squat next week
Metcon
Air Fryer (Time)
3 Rounds: (15 Min Cap)
50 Air Squats
10 Power Clean & Jerks (135/95)
STIMULUS
-"Air Fryer" is a simple and effective couplet workout of Air Squats and Power Clean and Jerks
-Choose a weight on the barbell that you could cycle for upwards of 20+ reps unbroken when fresh
-Within the workout, this should be a weight that you can complete 'touch and go' sets
-We expect the 3 rounds to take somewhere in the 5-10 minute range to complete
STRATEGY
-Today is a fantastic opportunity to get aggressive on the barbell
-The air squats essentially serve as our pacer, allowing us to work through large 'touch and go' clean and jerks
-Find the max pace on your 50 air squats that still allows you to attack the 10 barbell reps
-On the barbell, try to minimize sets - aiming for somewhere between 1-3:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 13, 2020
Male Clients
1
Mark
Barnhart
3:30 PM CrossFit
1 x 2 @ 330 lbs
2
David
Spungin
3:30 PM CrossFit
1 x 2 @ 320 lbs
3
Chris
Bowen
12:15 PM CrossFit
1 x 2 @ 315 lbs
4
Private
6:00 AM CrossFit
1 x 2 @ 275 lbs
5
scott
sabina
8:15 AM CrossFit
1 x 2 @ 245 lbs
5
Sylvain
Thibault
5:30 PM CrossFit
1 x 2 @ 245 lbs
6
Matthew
Emmons
8:15 AM CrossFit
1 x 2 @ 230 lbs
7
Alex
Kersis
4:30 PM CrossFit
1 x 2 @ 225 lbs
7
Brian
Johnson
4:30 PM CrossFit
1 x 2 @ 225 lbs
7
Mark
Richardson
12:15 PM CrossFit
1 x 2 @ 225 lbs
8
Bryant
Robert
4:30 PM CrossFit
1 x 2 @ 215 lbs
8
Jay
Griggs
9:30 AM CrossFit
1 x 2 @ 215 lbs
9
Dan
Meller
12:15 PM CrossFit
1 x 2 @ 195 lbs
10
Trevor
Henderson
6:00 AM CrossFit
1 x 2 @ 175 lbs
11
Matt
Bachus
8:15 AM CrossFit
1 x 2 @ 165 lbs
12
Dan
Lincoln
6:00 AM CrossFit
1 x 2 @ 145 lbs
Female Clients
1
Leah
Cowden
12:15 PM CrossFit
1 x 2 @ 185 lbs
2
Christina
Griggs
5:30 PM CrossFit
1 x 2 @ 170 lbs
2
Lia
Christians
8:15 AM CrossFit
1 x 2 @ 170 lbs
3
Kristin
Head
6:00 AM CrossFit
1 x 2 @ 165 lbs
3
Kristina
Barnhart
6:00 AM CrossFit
1 x 2 @ 165 lbs
4
Brooke
Bemis
12:15 PM CrossFit
1 x 2 @ 150 lbs
5
Beata
Wyatt
8:15 AM CrossFit
1 x 2 @ 145 lbs
5
courtney
alberts
12:15 PM CrossFit
1 x 2 @ 145 lbs
5
Grace
Compagnino
8:15 AM CrossFit
1 x 2 @ 145 lbs
5
Sarah
Willoughby
5:30 PM CrossFit
1 x 2 @ 145 lbs
6
Angie
O’Keefe
8:15 AM CrossFit
1 x 2 @ 140 lbs
7
Teri
Heines
8:15 AM CrossFit
1 x 2 @ 135 lbs
8
Ann-Marie
whittington
5:30 PM CrossFit
1 x 2 @ 125 lbs
8
Carmen
Doyle
5:30 PM CrossFit
1 x 2 @ 125 lbs
8
Heather
O’Leary
3:30 PM CrossFit
1 x 2 @ 125 lbs
8
Jessica
Lessig
5:30 PM CrossFit
1 x 2 @ 125 lbs
8
Katherine
Kane
5:30 PM CrossFit
1 x 2 @ 125 lbs
8
Kerry
Riefenberg
3:30 PM CrossFit
1 x 2 @ 125 lbs
8
Peri
Vogl
12:15 PM CrossFit
1 x 2 @ 125 lbs
8
Susan
McDonald
3:30 PM CrossFit
1 x 2 @ 125 lbs
9
Maya
Gonzales
9:30 AM CrossFit
1 x 2 @ 115 lbs
9
Whitney
Pickering
5:30 PM CrossFit
1 x 2 @ 115 lbs
10
Amanda
Spungin
9:30 AM CrossFit
1 x 2 @ 110 lbs
10
Ruthann
Christensen
3:30 PM CrossFit
1 x 2 @ 110 lbs
10
Zoe
Bergner
8:15 AM CrossFit
1 x 2 @ 110 lbs
11
Karin
Thomsen
4:30 PM CrossFit
1 x 2 @ 100 lbs
front squats
11
Vicki
Spicer
8:15 AM CrossFit
1 x 2 @ 100 lbs
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