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Components
Upper body pull stamina
Muscle Memory
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
4/2021 - 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):
16 (9/7)
Workout
4/2021
"I guess it comes down to a simple choice, really. Get busy living, or get busy dying." Andy Dufrense, The Shawshank Redemption Earlier this week, we thought through the meaning of how "crisis" is written in Chinese. Two symbols, translating to danger and opportunity. A third word to add comes from the Greek "krisis", where the English word originated. In Greek, "krisis" translates to "choice." Adversity will change us, but how it changes is us through the "krisis" - the choice. As we move through our day, when we approach those inevitable challenges and frustrations; we'll have that choice. We can chose to be bitter and upset, or to learn. Danger, Opportunity, Choice.
Warm-up
See Coach's board.
Upper body pull stamina (Time)
5 rds of:
- 2000m Echo bike (2Km)
- 10 strict pull-ups
- looking to get a good amount of pulling volume in this piece
- unbroken pull-ups aren't a requirement, but look to try to achieve larger sets as long as possible
Muscle Memory (Time)
5 rds of:
- 12 box jump overs
- 9 power snatches
- 6 bar muscle ups
Box jump overs:
MRx: 20, Rx: 24/20, Rx+: 30/24
Power snatch:
MRx: 75/45, Rx: 95/65, Rx+: 115/85
Muscle ups:
MRx: pull-ups, Rx: chest 2 bar pull-ups, Rx+: bar muscle ups
- this workout will test our grip and midline
- looking to jump to a box a little higher than we are used to
- snatch weight should be something we could complete 15+ unbroken when fresh
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 02, 2021
Male Clients
1
Cameron
Shepherd
8:30 AM Crossfit
19:53
2
Matthew
Emmons
8:30 AM Crossfit
21:00
3
Sylvain
Thibault
6:00 PM CrossFit
22:04
4
Alex
Kersis
5:00 PM CrossFit
22:08
5
Brian
Roberts
9:30 AM CrossFit
21:25
banded
6
Brandon
McCarthy
5:00 PM CrossFit
21:51
banded pull ups
7
Christian
Solomine
12:15 PM CrossFit
23:07
strict and box PUs; alternating bike and skier
8
Bryan
Dunbar
6:00 AM CrossFit
25:02
banded
9
Dan
Lincoln
6:00 AM CrossFit
25:17
banded
Female Clients
1
Annie
Dougherty
9:30 AM CrossFit
24:19
box pu's
2
Kathleen
Dush
8:30 AM Crossfit
24:30
Banded and box pu's
3
Kathy
Griffiths
8:30 AM Crossfit
24:39
Banded
4
Zoe
Bergner
9:30 AM CrossFit
24:44
banded pu's
5
Peri
Vogl
6:00 AM CrossFit
26:30
5 strict, kipping and banded pu
6
Nicole
Van Volkinburg
9:30 AM CrossFit
27:23
banded
7
Dana
Bossert
8:30 AM Crossfit
29:29
Row, banded
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