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Components
Stamina Squats 66-68%
High Hang squat snatch
Top Shelf
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
1/18/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:00 PM CrossFit
4:00PM CrossFit
5:00 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):
38 (18/20)
Workout
1/18/2021
"Every action you take is a vote for the type of a person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity." James Clear If someone has 10 coins, are they rich? Let's say no. What if they have 100 coins? Probably not. What about 1000 coins? There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place. But we know it wasn't "just" the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn't going to change who we are as an individual. By itself, picking up trash outside of the local school isn't going to either. It's the culmination, that will. These votes for who we are, seemingly small at the time, add up. A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, "this won't make a difference." Yet at the end of the day, just like the single coin, it's all that matters.
Warm-up
See Coach's board
Stamina Squats 66-68% (EMOM x 12)
On the minute x 12 (6 rds(
Min 1 - 3 front squats
min 2 - 6 back squats
- single barbell
- climbing back up the progression ladder
High Hang squat snatch (EMOM x 10)
On the minute x 10
- 1 high hang squat snatch
- recommended %
- set 1 - 62%
- set 2 - 67%
- set 3 - 72%
- set 4 - 75%
- set 5 - 78%
- set 6 81%
- sets 7-10 - 84%
- focus on technique not weight.
Top Shelf (AMRAP - Rounds and Reps)
15 min AMRAP:
- 21 wall balls 20/14
- 12 power snatches
- 15 toes to bar
- 12 OH squats
MRx: 75/55, Rx: 95/65, Rx+: 115/85
- barbell weight should be something you could power snatch 21+ reps unbroken
- start slower than you think you need to
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 18, 2021
Male Clients
1
David
Spungin
5:00 PM CrossFit
1 x 9 @ 215 lbs
2
Huge’s
Back!
3:00 PM CrossFit
1 x 9 @ 190 lbs
3
Rob
Bush
7:15 AM CrossFit
1 x 9 @ 185 lbs
4
Private
6:00 AM CrossFit
1 x 9 @ 175 lbs
4
Sylvain
Thibault
6:00 PM CrossFit
1 x 9 @ 175 lbs
5
Cameron
Shepherd
8:30 AM Crossfit
1 x 9 @ 160 lbs
6
Alex
Kersis
4:00PM CrossFit
1 x 9 @ 155 lbs
6
Jon
LeDuc
5:00 PM CrossFit
1 x 9 @ 155 lbs
7
Matthew
Emmons
8:30 AM Crossfit
1 x 9 @ 140 lbs
8
Darren
Reed
4:00PM CrossFit
1 x 9 @ 135 lbs
8
Duncan
Emmons
8:30 AM Crossfit
1 x 9 @ 135 lbs
9
Brian
Murphy
6:00 AM CrossFit
1 x 9 @ 125 lbs
9
Bryant
Robert
12:15 PM CrossFit
1 x 9 @ 125 lbs
10
Brian
Roberts
9:30 AM CrossFit
1 x 9 @ 95 lbs
10
Frank
Stanbach
6:00 PM CrossFit
1 x 9 @ 95 lbs
10
Keith
Davis
6:00 PM CrossFit
1 x 9 @ 95 lbs
11
Craig
Tebol
8:30 AM Crossfit
1 x 9 @ 65 lbs
11
Dan
Lincoln
6:00 AM CrossFit
1 x 9 @ 65 lbs
Female Clients
1
Annie
Dougherty
6:00 PM CrossFit
1 x 9 @ 95 lbs
2
Beata
Wyatt
4:00PM CrossFit
1 x 9 @ 90 lbs
2
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 9 @ 90 lbs
3
Brooke
Bemis
5:00 PM CrossFit
1 x 9 @ 85 lbs
3
Charise
Harrington
7:15 AM CrossFit
1 x 9 @ 85 lbs
3
courtney
alberts
6:00 AM CrossFit
1 x 9 @ 85 lbs
3
Kathy
Griffiths
7:15 AM CrossFit
1 x 9 @ 85 lbs
3
Peri
Vogl
3:00 PM CrossFit
1 x 9 @ 85 lbs
4
Sarah
Willoughby
9:30 AM CrossFit
1 x 9 @ 70 lbs
5
Amanda
Spungin
9:30 AM CrossFit
1 x 9 @ 65 lbs
5
Hayley
Murphy
12:15 PM CrossFit
1 x 9 @ 65 lbs
5
Kerry
Donohue
5:00 PM CrossFit
1 x 9 @ 65 lbs
5
Sage
Schoenfeld
7:15 AM CrossFit
1 x 9 @ 65 lbs
5
Tegan
Stanbach
7:15 AM CrossFit
1 x 9 @ 65 lbs
6
Karin
Thomsen
4:00PM CrossFit
1 x 9 @ 55 lbs
6
kathy
long
7:15 AM CrossFit
1 x 9 @ 55 lbs
6
Shannon
Mahan
8:30 AM Crossfit
1 x 9 @ 55 lbs
6
Vicki
Spicer
8:30 AM Crossfit
1 x 9 @ 55 lbs
7
Dana
Bossert
8:30 AM Crossfit
1 x 9 @ 35 lbs
7
Kelly
Burns
12:15 PM CrossFit
1 x 9 @ 35 lbs
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