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Components
Don't stop me now
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
3/30/2021 - 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):
24 (13/11)
Workout
3/30/2021
"Action is the fundamental key to all success." Picasso There is no substitute for action. This is not breaking news. Everyone has big plans, big aspirations. The blueprint to "get there." As integral as it is to have a plan, this is the easy part. It is also where many of us stop, because it's about to get hard. A famous old American cartoon, "G.I. Joe" finished every show with a saying "Knowing is half the battle." Despite the right intentions behind it, we recognize now it's a false statement. Knowing is not half the battle. It's not even a quarter. It's the first 10%, if that, Action is 90%.
Warm-up
See Coach's board.
Metcon (No Measure)
Gymnastics Stamina (NMT 10 min)
7 rds not for time:
- 3 strict HSPU's
- 3 strict dips
- 3 HRPU's
- each of these movements interfere with the others
- looking to build some strength, volume and confidence in the upper body press movements.
- goal is 7 rds, but a solid technique is preferred over speed.
Don't stop me now (Calories)
18 min. AMRAP of:
- max calorie Echo Bike BUT
every 3 minutes (0:00, 3:00, 6:00, 9:00, 12:00, 15:00) do
- 50 du's (50 singles)
- 12 burpees
- we want at least 1 minute on the bike to accumulate calories. ADJUST reps if needed!
- keep the calories rolling, score is total calories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 30, 2021
Male Clients
1
Cameron
Shepherd
8:30 AM Crossfit
125 Calories
2
Private
6:00 AM CrossFit
115 Calories
3
Alex
Blum
9:30 AM CrossFit
70 Calories
4
Jeremy
Landrum
6:00 PM CrossFit
63 Calories
5
Bryan
Dunbar
6:00 AM CrossFit
60 Calories
6
Darren
Reed
8:30 AM Crossfit
118 Calories
singles
7
Sylvain
Thibault
6:00 PM CrossFit
110 Calories
singles
8
Matthew
Emmons
8:30 AM Crossfit
109 Calories
singles
9
Brandon
McCarthy
6:00 PM CrossFit
80 Calories
singles
10
Duncan
Emmons
4:00PM CrossFit
78 Calories
singles
11
scott
sabina
8:30 AM Crossfit
43 Calories
arms only on bike; singles
12
Frank
Stanbach
6:00 PM CrossFit
36 Calories
singles
13
Doug
Davis
12:15 PM CrossFit
24 Calories
Female Clients
1
Jordan
Dunbar
8:30 AM Crossfit
44 Calories
2
Kerry
Riefenberg
4:00PM CrossFit
82 Calories
singles
3
Katherine
Landrum
6:00 PM CrossFit
79 Calories
singles
3
Sarah
Willoughby
7:15 AM CrossFit
79 Calories
4
Annie
Dougherty
7:15 AM CrossFit
67 Calories
5
Jenn
Hisle
6:00 PM CrossFit
60 Calories
singles
6
Kathleen
Dush
9:30 AM CrossFit
59 Calories
singles
7
Diane
Dulany
6:00 PM CrossFit
56 Calories
singles
8
Kathy
Griffiths
8:30 AM Crossfit
53 Calories
singles
9
Sarah
Guillaudeu
6:00 AM CrossFit
52 Calories
10
Teri
Heines
4:00PM CrossFit
38 Calories
singles
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