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Components
Wise men
Heart and Gut
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
2/24/2021 - 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):
32 (18/14)
Workout
2/24/2021
"Head, heart, hands." Jim Kwik Every action originates as a thought in our head. But from there, thoughts of course don't just materialize into existence in front of us. It doesn't go "head to hands." There's a step between that which decides if it's going to actually happen, the heart. t's the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren't bought in with our heart in full; we know it will never work. It's less about what we're doing, and more about why we are doing it. Our success is less about which path, and more about the level of commitment we bring to it. As we move through our day, let's consider this concept of head, heart, hands. If we find ourselves struggling with something; a specific career, a relationship, a lifestyle; what is causing it? Are we bought in? Head, Heart, Hands. Our reasons are what will reap our results.
Warm-up
See Coach's board.
Wise men (AMRAP - Rounds and Reps)
3 three minute AMRAPS, with 3 min rests in between of:
AMRAP 1:
- 3 power cleans
- 3 front squats
- 3 push jerks
MRx: 75/45, Rx: 95/65, Rx+: 135/95
Rest 3:00
AMRAP 2:
- 3 power cleans
- 3 front squats
- 3 push jerks
MRx: 85/65, Rx: 115/85, Rx+: 155/105
Rest 3:00
AMRAP 3:
- 3 power cleans
- 3 front squats
- 3 push jerks
MRx: 105/85, Rx: 135/105, 185/135
- weight #1: moderate, something we can do for 15+ reps unbroken
- weight #2: moderately heavy, something we can do for 10+ reps unbroken
- weight #3: heavy, something we can do for 5+ reps unbroken when fresh
- be smart about where you break
- push for unbroken front squats and jerks
- score is rounds and reps for entire workout, start where you left off on each subsequent AMRAP.
Heart and Gut (Time)
5 rounds for time
- 9 strict toes 2 bar
- 12 pausing (1s) weighted floor hip bridges 135/95
- 15/12 calories Echo bike
- pause at the top of the hip bridge, squeeze all the way into this movement
-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 24, 2021
Male Clients
1
Rob
Bush
12:15 PM CrossFit
15 + 3
2
Cameron
Shepherd
9:30 AM CrossFit
14 + 6
3
Brian
Murphy
6:00 AM CrossFit
12 + 7
MRx
4
Jay
Griggs
7:15 AM CrossFit
12 + 1
5
Matthew
Emmons
8:30 AM Crossfit
11 + 2
6
Jon
LeDuc
6:00 AM CrossFit
10 + 7
135 all 3 rounds
7
Gil
Gomez
4:00PM CrossFit
10 + 6
8
David
Spungin
12:15 PM CrossFit
10 + 4
9
Dan
Lincoln
6:00 AM CrossFit
15 + 8
10
Xavi
Gomez
4:00PM CrossFit
14 + 6
11
Duncan
Emmons
5:00 PM CrossFit
14 + 3
12
Jeremy
Landrum
7:15 AM CrossFit
13 + 3
MRx
13
Mark
Richardson
12:15 PM CrossFit
12 + 2
MRx weight
14
Darren
Reed
4:00PM CrossFit
12 + 0
MRx
14
Hadrien
Dykiel
5:00 PM CrossFit
12 + 0
14
Keith
Davis
5:00 PM CrossFit
12 + 0
15
scott
sabina
8:30 AM Crossfit
10 + 4
16
Frank
Stanbach
6:00 PM CrossFit
8 + 6
Female Clients
1
Kerry
Riefenberg
4:00PM CrossFit
16 + 6
MRx
2
Christina
Griggs
8:30 AM Crossfit
12 + 5
3
Karin
Thomsen
4:00PM CrossFit
18 + 6
4
courtney
alberts
6:00 AM CrossFit
17 + 10
5
Kathy
Griffiths
8:30 AM Crossfit
17 + 6
6
kathy
long
8:30 AM Crossfit
15 + 6
7
Vicki
Spicer
8:30 AM Crossfit
15 + 2
8
Sage
Schoenfeld
4:00PM CrossFit
15 + 0
9
Gina
Steadman
12:15 PM CrossFit
13 + 0
45lbs, 55lbs, 65lbs
10
Carmen
Doyle
5:00 PM CrossFit
12 + 0
10
Ruthann
Christensen
12:15 PM CrossFit
12 + 0
35lbs, 45lbs, 55lbs
11
Shannon
Mahan
12:15 PM CrossFit
11 + 2
35lbs, 45lbs, 55lbs
12
Angie
O'Keefe
6:00 AM CrossFit
10 + 7
65,75,85
13
alexandra
tunney
5:00 PM CrossFit
9 + 9
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