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Components
Aftermath
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
3/9/2021 - 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):
35 (16/19)
Workout
3/9/2021
Science has measured humans to have 20,000 genes. Some onions have 40,000. The idea of better or worse "gene pools" is a myth. True for our skin or hair color at birth, but not at all towards our potential in life. Another "gene" controls that - it's called epigenetics. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress. The great thing about epigenetics is that we're all born with it. We just need to get after it.
Warm-up
See Coach's board.
Aftermath (Time)
50-40-30-20-10 calorie row
After each round:
- 10 deadlifts MRx: 135/105, Rx: 185/135
- 10 kipping HSPU MRx: "Aussies"
- 40 double unders (40 singles)
- deadlift weight should be something you can cycle for 10 reps unbroken every round.
- row at a pace that will allow you to get right on the deadlifts
- lots of transitions in this workout, focus on urgency between movements.
- keep the arms as relaxed as possible during double unders in order to save grip and shoulders.
Metcon (Time)
3 sets:
- 25 abmat sit ups RX+: GHD
- 25 hollow body/superman rolls
- doing both a hollow body into a superman counts as 1 rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 09, 2021
Male Clients
1
3
Pete
5:00 PM CrossFit
19:58
2
Cameron
Shepherd
8:30 AM Crossfit
20:41
3
John
O'Keefe
3:00 PM CrossFit
22:15
4
Private
6:00 AM CrossFit
24:50
5
Sylvain
Thibault
6:00 PM CrossFit
21:03
Rx weight, Aussies
6
Brian
Roberts
3:00 PM CrossFit
21:08
MRx weight, aussies
7
Hadrien
Dykiel
4:00PM CrossFit
22:20
MRx weight; aussies, singles
8
Duncan
Emmons
5:00 PM CrossFit
22:37
MRx weight, Aussies
9
Matthew
Emmons
8:30 AM Crossfit
23:24
singles; 5 HSPUs; Rx weight
10
Adam
Van Volkinburg
9:30 AM CrossFit
24:49
MRx weight; aussies; singles
11
Doug
Davis
12:15 PM CrossFit
25:06
MRx
12
Jon
LeDuc
6:00 AM CrossFit
25:18
RX weight; strict HSPUs
13
scott
sabina
8:30 AM Crossfit
25:44
MRx weight; HSPUs to 2 abmats; aussies; singles
14
Dan
Lincoln
6:00 AM CrossFit
26:50
15
Keith
Davis
6:00 PM CrossFit
29:20
MRx weight, Aussies
16
Rogers
Franklin
6:00 PM CrossFit
32:04
MRx weight, Pike HSPUs
Female Clients
1
Kathy
Griffiths
8:30 AM Crossfit
25:33
MRx; singles; aussies
2
Carrie
Crofton
12:15 PM CrossFit
28:18
3
Christina
Griggs
7:15 AM CrossFit
31:03
4
Karin
Thomsen
6:00 PM CrossFit
21:45
MRx weight, Aussies
5
Carmen
Doyle
5:00 PM CrossFit
23:03
85lbs deadlift, Aussies
6
Sarah
Willoughby
5:00 PM CrossFit
23:05
Rx weight, HS holds
7
Sarah
Guillaudeu
6:00 AM CrossFit
23:18
MRx
8
Kerry
Riefenberg
4:00PM CrossFit
23:45
85#, aussies
9
Hayley
Murphy
9:30 AM CrossFit
24:19
MRx weight; aussies; singles
10
Carly
Pearlman
3:00 PM CrossFit
24:25
55#, aussies, singles
11
Danielle
Harvey
6:00 AM CrossFit
24:35
85#; HS hold
12
Brooke
Bemis
12:15 PM CrossFit
25:13
MRx weight, aussies & HSPUs
13
Nicole
Van Volkinburg
9:30 AM CrossFit
25:35
65#; aussies; singles
14
Amanda
Spungin
9:30 AM CrossFit
26:52
MRx weight; aussies; DUs
15
Sage
Schoenfeld
6:00 AM CrossFit
27:32
16
Angie
O'Keefe
6:00 AM CrossFit
28:00
MRx
17
Teri
Heines
4:00PM CrossFit
28:52
85#, HSPUs to 2 abmats
18
Erica
Thibault
6:00 PM CrossFit
29:08
55lbs deadlift, 15lbs bar sh press
19
Beata
Wyatt
4:00PM CrossFit
30:15
MRx weight, aussies, DUs
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