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Components
Deadlift
"Y-Tu?"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
02/16/2022 - 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):
38 (21/17)
Workout
02/16/2022
“You make a living with what you get. You make a life with what you give.” - Winston Churchill Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared. Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good. Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous? If generosity is contagious, it just needs to be started. Let it be us. Be the change we want to see in this world.
Deadlift
Deadlift
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 85%
1 Set of Max Reps @ 90%
Rest 1-3 Minutes Between Sets.
FLOW: Complete 1 set of 5, 1 set of 3, 1 set of 2, and 2 sets of 1 unbroken deadlifts. For the final set, complete a max set of unbroken deadlifts.
SCORE: Enter reps completed for the max set.
PR UPDATE: If you complete 4-5 reps for your max set, increase deadlift PR by 5# or 2.2kg. If you complete 6+ reps for your max set, increase your deadlift PR by 10# or 4.5kg.
Prep
2-3 warmup sets to 50%
"Y-Tu?" (Distance)
Every 2:00 x 10 Rounds:
2 Rope Climbs
Max KM Bike Erg
CONDITIONING CATEGORY: Threshold
ROPES: Completed in no more than 1:00 each round.
SCORE: Total KM.
- Hard effort on the bike but not at the expense of your rope climbs.
- Aim to complete roughly the same number of km's on the bike each round.
- Focus on strong foot clamps and getting up the rope in as few pulls as possible.
Modifications
ROPE CLIMBS
- Reduce Reps
- Reduce Height
- 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope
- 6 Alternating Double Dumbbell Plank Rows = 1 Rope
MAX KM BIKE
- Max Meters On Any Other Machine
- Max Meter Run
- Max Box Jump Overs
- Max Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 16, 2022
Male Clients
1
Jon
LeDuc
4:45 PM CrossFit
1 x 8 @ 385 lbs
2
3
Pete
3:30 PM CrossFit
1 x 7 @ 300 lbs
3
Kevin
Gilbert
9:30 AM CrossFit
1 x 6 @ 340 lbs
4
Nick
Prendergast
12:15 PM CrossFit
1 x 6 @ 295 lbs
5
scott
sabina
8:30 AM Crossfit
1 x 6 @ 285 lbs
6
Private
6:00 PM CrossFit
1 x 6 @ 235 lbs
7
John
Wedding
8:30 AM Crossfit
1 x 4 @ 335 lbs
7
Luke
Voss
12:15 PM CrossFit
1 x 4 @ 335 lbs
8
Jay
Griggs
8:30 AM Crossfit
1 x 4 @ 315 lbs
9
Dan
Lincoln
3:30 PM CrossFit
1 x 10 @ 125 lbs
10
Keith
Davis
4:45 PM CrossFit
1 x 7 @ 175 lbs
11
John
O'Keefe
12:15 PM CrossFit
1 x 3 @ 405 lbs
12
Rob
Bush
9:30 AM CrossFit
1 x 4 @ 295 lbs
13
Mark
Richardson
12:15 PM CrossFit
1 x 4 @ 285 lbs
14
Adam
Watts
3:30 PM CrossFit
1 x 3 @ 305 lbs
14
Jeremy
Landrum
12:15 PM CrossFit
1 x 3 @ 305 lbs
15
Leo
Southard
3:30 PM CrossFit
1 x 6 @ 145 lbs
16
Matt
Versaggi
4:45 PM CrossFit
1 x 5 @ 140 lbs
17
Steve
Mollen
6:00 AM CrossFit
1 x 2 @ 300 lbs
18
Matthew
Emmons
9:30 AM CrossFit
1 x 2 @ 285 lbs
19
Chad
TeBeest
7:15 AM CrossFit
1 x 1 @ 345 lbs
Female Clients
1
Charlotte
Vigeant
9:30 AM CrossFit
1 x 5 @ 195 lbs
2
Allison
Fletcher
8:30 AM Crossfit
1 x 10 @ 95 lbs
3
Sarah
Willoughby
4:45 PM CrossFit
1 x 5 @ 185 lbs
4
Trysta
Wedding
8:30 AM Crossfit
1 x 3 @ 275 lbs
5
Lauren
Connor
4:45 PM CrossFit
1 x 7 @ 115 lbs
6
kathy
long
8:30 AM Crossfit
1 x 10 @ 75 lbs
7
Christina
Griggs
8:30 AM Crossfit
1 x 3 @ 235 lbs
8
Angie
O'Keefe
6:00 AM CrossFit
1 x 4 @ 175 lbs
9
Jami
Cheateaux
8:30 AM Crossfit
1 x 3 @ 225 lbs
10
Kathy
Griffiths
7:15 AM CrossFit
1 x 3 @ 215 lbs
10
Katie
Seelhoff
12:15 PM CrossFit
1 x 3 @ 215 lbs
11
jessie
schiavone
6:00 PM CrossFit
1 x 3 @ 135 lbs
12
Annie
Dougherty
12:15 PM CrossFit
1 x 2 @ 165 lbs
13
Dana
Bossert
8:30 AM Crossfit
1 x 3 @ 100 lbs
13
Sara
Kenney
7:15 AM CrossFit
1 x 3 @ 100 lbs
14
Heather
O’Leary
8:30 AM Crossfit
1 x 1 @ 190 lbs
15
Karin
Thomsen
4:45 PM CrossFit
1 x 1 @ 175 lbs
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