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Deadlift

Metcon

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Workout

4/5/19

Tip # 5 Eat Fatty Fish Pretty much everyone agrees that fish is healthy. This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients. Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression.

Weightlifting

Deadlift (log your 87%)

Deadlift

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 70%
Set #2 - 1 Deadlift @ 77%
Set #3 - 3 Deadlifts @ 70%
Set #4 - 1 Deadlift @ 82%
Set #5 - 3 Deadlifts @ 70%
Set #6 - 1 Deadlift @ 87%
Rest as needed, followed by...
Set #7 - 10 Reps @ 65%

Metcon

Metcon (Time)

3 Rounds:
30/20 Calorie Row
30/20 Calorie Bike
300m Run (one big lap/one small lap)

Mobility

Metcon (No Measure)

Foam Roller
Pigeon Stretch
Couch Stretch

Core work

Metcon (No Measure)

April Abs Day 5
4 Rounds
10 Strict leg Raises on Peg board
10 DB or KB Plank Drag 5/side
(Get into the top push-up position. Put the DB or KB on the ground just to the right of your torso. Reach underneath and across with your left hand to grab the DB or KB and drag it to your left side. Then mirror the movement with your right hand).

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, April 05, 2019

Male Clients

1

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 435 lbs

2

Bob
Swadley

8:30AM CrossFit Class

1 x 1 @ 405 lbs

2

Derrick
Ledford

5-7pm Open WOD Come When ...

1 x 1 @ 405 lbs

3

Dane
Sonnenberg

4:00 PM CrossFit

1 x 1 @ 375 lbs

3x3 325

3

Todd
Mehrmann

5-7pm Open WOD Come When ...

1 x 1 @ 375 lbs

4

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 365 lbs

5

Lanny
Natoli

4:00 PM CrossFit

1 x 1 @ 355 lbs

6

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 315 lbs

6

Danny
Eckard

6:30 AM CrossFit

1 x 1 @ 315 lbs

6

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 315 lbs

6

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 315 lbs

7

Johnny
Quilla

9:30 AM CrossFit

1 x 1 @ 275 lbs

7

Josh
Roberts

4:00 PM CrossFit

1 x 1 @ 275 lbs

8

King
of Verdict ...

5-7pm Open WOD Come When ...

1 x 1 @ 265 lbs

9

Ken
Buckstad

5:30 AM CrossFit

1 x 1 @ 225 lbs

9

Mike
Alfred

5:30 AM CrossFit

1 x 1 @ 225 lbs

10

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 205 lbs

11

Jonah
Johnston

4:00 PM CrossFit

1 x 1 @ 200 lbs

12

Al
Moody

5:30 AM CrossFit

1 x 1 @ 195 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 315 lbs

2

Jill
Olinger

4:00 PM CrossFit

1 x 1 @ 245 lbs

3

Myra
Harmon

8:30AM CrossFit Class

1 x 1 @ 225 lbs

3

Teeter
Miller

8:30AM CrossFit Class

1 x 1 @ 225 lbs

4

Cindy
Orr

9:30 AM CrossFit

1 x 1 @ 215 lbs

4

Cindy
Orr

8:30AM CrossFit Class

1 x 1 @ 215 lbs

5

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 205 lbs

6

Jennifer
Eckard

12:00 PM CrossFit

1 x 1 @ 200 lbs

6

Katie
Tuttle

12:00 PM CrossFit

1 x 1 @ 200 lbs

7

Lauran
Stump

5:30 AM CrossFit

1 x 1 @ 170 lbs

8

Angie
Clayton

9:30 AM CrossFit

1 x 1 @ 165 lbs

9

Alyssa
Baker

4:00 PM CrossFit

1 x 1 @ 155 lbs

9

Brandy
Hagler

12:00 PM CrossFit

1 x 1 @ 155 lbs

10

Amanda
Mendez

8:30AM CrossFit Class

1 x 1 @ 150 lbs

11

Jacki
Collins

9:30 AM CrossFit

1 x 1 @ 145 lbs

12

Rhonda
Halford

6:30 AM CrossFit

1 x 1 @ 135 lbs

12

Shannon
Fichter

5:30 AM CrossFit

1 x 1 @ 135 lbs