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Components
"Activate"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
01/13/2022 - 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):
33 (13/20)
Workout
01/13/2022
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature. But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding. Awkward and clumsy is not just OK… it’s part of the way.
"Activate" (AMRAP - Reps)
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings
Minute 3: 10-Meter Shuttle Runs
Minute 4: AbMat Sit-ups
Minute 5: Row
Minute 6: Rest
*Athlete's choice on reps for each movement
MRx: 35/20, Rx: 53/35, Rx+: 70/53
INTENTION: Long sweaty EMOM for our active recovery piece today.
SCORE: Total reps across all 5 rounds.
Modifications
CALORIE BIKE
- Sub Cals On Any Other Machine
- Double/Single Unders
- Burpees
RUSSIAN KETTLEBELL SWINGS
- Sub Single Dumbbell
10-METER SHUTTLE RUNS
- Calories On Any Machine
- Double/Single Unders
- Burpees
CALORIE ROW
- Sub Cals On Any Other Machine
- 10-Meter Shuttles
- Double/Single Unders
- Burpees
Mobility
Thursday 30 Mobility
UPPER BODY
1. Child’s Pose - 2:00
2. Shoulder to Floor - 1:00/Side
3. Wrist Stretches - 1:00 Laying Front Rack Stretch - 2:00
5. Down Dog - 2:00
LOWER BODY
1. Couch Stretch - 2:00/Side
2. Pigeon Pose - 2:00/Side
3. Standing Forward Fold - 2:00
4. Spiderman Hold- 2:00/Side
5. Frog Stretch - 2:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 13, 2022
Male Clients
1
Michael
Sevilla
12:15 PM CrossFit
450 Reps
2
Sylvain
Thibault
6:00 PM CrossFit
551 Reps
3
Matthew
Emmons
7:15 AM CrossFit
536 Reps
4
Luke
Voss
12:15 PM CrossFit
535 Reps
5
Darren
Reed
4:45 PM CrossFit
516 Reps
6
Private
6:00 PM CrossFit
450 Reps
7
Nick
Prendergast
6:00 PM CrossFit
416 Reps
8
Steve
Mollen
6:00 AM CrossFit
363 Reps
MRx
9
3
Pete
4:45 PM CrossFit
333 Reps
10
michael
doyle
4:45 PM CrossFit
625 Reps
11
ed
roy
6:00 PM CrossFit
450 Reps
MRx
12
James
Kenney
3:30 PM CrossFit
443 Reps
13
Matt
Versaggi
12:15 PM CrossFit
380 Reps
#20
Female Clients
1
Charlotte
Vigeant
12:15 PM CrossFit
440 Reps
2
Katie
Seelhoff
6:00 PM CrossFit
394 Reps
3
Shannon
Mahan
12:15 PM CrossFit
511 Reps
MRx
4
Brooke
Bemis
12:15 PM CrossFit
491 Reps
5
Susan
McDonald
4:45 PM CrossFit
468 Reps
MRx
6
Annie
Dougherty
12:15 PM CrossFit
465 Reps
7
Beata
Wyatt
6:00 PM CrossFit
464 Reps
8
Ruthann
Christensen
12:15 PM CrossFit
462 Reps
MRx
9
Christina
Griggs
8:30 AM Crossfit
451 Reps
10
Kathy
Griffiths
8:30 AM Crossfit
450 Reps
MRx
11
Amanda
Spungin
9:30 AM CrossFit
442 Reps
12
Jordan
Dunbar
8:30 AM Crossfit
435 Reps
13
Casey
Bush
9:30 AM CrossFit
433 Reps
14
Dana
Bossert
8:30 AM Crossfit
367 Reps
MRx
15
Brittany
Pegues
12:15 PM CrossFit
382 Reps
16
Kristie
Anderson
12:15 PM CrossFit
331 Reps
MRx
17
Peri
Vogl
7:15 AM CrossFit
326 Reps
18
Katherine
Kane
3:30 PM CrossFit
320 Reps
MRx, ski
19
Lauren
Connor
12:15 PM CrossFit
301 Reps
MRx
20
Carly
Pearlman
4:45 PM CrossFit
300 Reps
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