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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Bedtime - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (13/22)
Workout
Bedtime
If you don't know already, intervals are among the best ways to improve overall fitness. It forces us into an uncomfortable state because if we didn't, we wouldn't get to rest as long. It is forcing adaptation and it is pushing our ability to recover. It is extremely uncomfortable and it's not fun at all. Which is why we love it so darn much. So today, push yourself to a level of discomfort to where you say, "I THINK I can hold this pace for 5 rounds, but I don't know." Then hold it. No matter how much it hurts, no matter how bad it seems, try to hold onto that time for each round. You'll be surprised by how much you can do. Focus in, and don't lose it. Let it burn, keep breathing, recover, and repeat.
Fitness
F: Metcon (Time)
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)
Score is slowest round.
Open & Performance
Metcon (Time)
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Score is slowest round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 12, 2019
Male Clients
1
Darius
Kelly
5:00 AM CrossFit
2:10
2
Larry
Barbeau
6:30 PM Crossfit
2:13
2:12, 2:04, 2:02, 2:13, 2:10
3
Josh
Randall
6:30 PM Crossfit
2:30
2:30-2:29-2:29-2:24-2:19
4
Erik
Enriquez
6:30 PM Crossfit
3:14
2:56, 3:05, 3:14, 3:12, 2:57
5
Philip
Johnston
3:30 PM Crossfit
3:20
6
Dan
Meyer
5:30 PM CrossFit
3:34
3:03, 2:48, 3:34, 3:20, 3:22
7
Joel
Pierce
5:00 AM CrossFit
4:57
2:32/3:16/3:57/4:15/4:57
8
Jorge
Sosa
6:30 PM Crossfit
3:00
6 burpee 9 DL, 6 HPC, 3 JErks
9
Keith
Conway
5:30 PM CrossFit
3:10
3:10, 3:09, 2:59, 3:03, 2:46, 95 lbs
10
Kurtis
White
5:30 PM CrossFit
3:40
R1-2 No LBP 6/4/2 45# R3-4 No LBP 9/6/3 45# R5 No LBP 12/9/4 45#
11
Brent
Buenger
8:00 AM CrossFit
3:47
5 burpees
12
Wyatt
Sibley
6:30 PM Crossfit
4:00
#95
13
Tony
Ortega
5:00 AM CrossFit
5:00
95# 4:23; 4;17; 4:29; --; 4:40
Female Clients
1
Megan
Barbeau
6:30 PM Crossfit
2:27
2:27, 2:12, 2:02, 2:09, 2:10
2
Erin
Johnson
5:00 AM CrossFit
3:16
3
Dede
Johnson
5:00 AM CrossFit
4:02
4
Keri
Enriquez
5:30 PM CrossFit
4:26
3:13, 3:18,3:57,4:09,4:26
5
Julia
Johnston
3:30 PM Crossfit
1:58
65# 1:58 1:53 1:51 1:56 1:52
6
Heather
Shepherd
3:30 PM Crossfit
2:18
45# 10 burpees
7
Irish
Coussens
3:30 PM Crossfit
2:25
1:50 Mod Burp-55#
8
Kristie
Hernandez
5:30 PM CrossFit
2:30
Scaled
9
Kimberly
Anderson
6:30 PM Crossfit
2:42
65# 2:42, 2:35, 2:38, 2:30, 2:30
10
Tawn
Johnston
3:30 PM Crossfit
2:43
Only did 4 rounds 55#
11
Zoe
Shepherd
3:30 PM Crossfit
2:45
#35
12
Lorrinda
Sturgeon
4:30 PM CrossFit
2:47
modified burp
13
Amanda
Funke
3:30 PM Crossfit
2:50
2:50, 1:58, 1:47, 1:47, 1:38 10 burpee, 12 DL, 9 hang power clean...
14
Anastacia
Wagner
8:00 AM CrossFit
3:00
65##
14
Michelle
Hancock
4:30 PM CrossFit
3:00
last 4 rds 10 burpess 65#
15
Abigail
Harris
5:00 AM CrossFit
3:06
65 lb;2:52/5:58/3:02/2:59
16
Kim
Cardenas
4:30 PM CrossFit
3:13
Next 4 rounds 110 burpees. 2:40
17
Madison
Shepherd
3:30 PM Crossfit
3:27
Step over/RX rest
18
Courtney
Randall
6:30 PM Crossfit
3:35
10 burpees, 65 lbs 3:24, 3:26, 3:35, 3:26,3:06
19
Samantha
Vigil
8:00 AM CrossFit
3:36
55lbs; burpee step over
20
Nadia
Nunez
5:00 AM CrossFit
3:50
scale burpees: 10 / 3:34 , 3:40, 3:45, 3:50 3:40 / 35lbs
21
Samie
Garcia
6:30 PM Crossfit
3:51
Scaled 75# 15-12-9-6 2x 12-12-7-4 2× 10-12-7-4 1×
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