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Components
Tempo Front Squat
Acid Reflux
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
4/12/2021 - 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):
36 (21/15)
Workout
4/12/2021
"When doing your risk analysis, how do you measure the risk of doing nothing?" There will always be a reason to wait. Always be a reason to push to tomorrow. To await that right moment is a pitfall we've all found ourselves in, we wait for perfect. Every single one of us has experienced this, we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted. a lens to view these decisions through, is to put us 10 years from now. What is the bigger risk - to look back and realize that the attempt didn't come exactly the way we had envisioned, or to look back and realize that we never tried? Sometimes the biggest risk is never taking one. Sometimes we just need to jump, and build our wings on the way down.
Warm-up
See Coach's board.
Tempo Front Squat (On the 2:00 x 5)
- 3 tempo front squats
tempo: 3s down, 3s hold, 1s stand
Acid Reflux (Time)
5 rds of:
- 15 chest 2 bar pull-ups
- 12/9 calorie Echo Bike
- 9 thrusters
MRx: 75/45, Rx: 95/65, Rx+: 115/85
- looking for a barbell weight we can comfortably cycle 9+ thrusters unbroken when fresh
- squat clean thruster is allowed on the first rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 12, 2021
Male Clients
1
David
Spungin
5:00 PM CrossFit
1 x 3 @ 225 lbs
2
Cameron
Shepherd
8:30 AM Crossfit
1 x 3 @ 185 lbs
2
Ryan
Vogl
4:00PM CrossFit
1 x 3 @ 185 lbs
3
Jon
LeDuc
6:00 AM CrossFit
1 x 3 @ 175 lbs
4
Rob
Bush
6:00 AM CrossFit
1 x 3 @ 165 lbs
5
Private
6:00 AM CrossFit
1 x 3 @ 160 lbs
6
Alex
Kersis
5:00 PM CrossFit
1 x 3 @ 155 lbs
6
Matthew
Emmons
8:30 AM Crossfit
1 x 3 @ 155 lbs
6
scott
sabina
8:30 AM Crossfit
1 x 3 @ 155 lbs
7
Bryan
Dunbar
12:15 PM CrossFit
1 x 3 @ 150 lbs
8
Brandon
McCarthy
6:00 PM CrossFit
1 x 3 @ 145 lbs
8
Bryant
Robert
6:00 PM CrossFit
1 x 3 @ 145 lbs
8
Darren
Reed
12:15 PM CrossFit
1 x 3 @ 145 lbs
8
Doug
Davis
12:15 PM CrossFit
1 x 3 @ 145 lbs
9
Duncan
Emmons
5:00 PM CrossFit
1 x 3 @ 135 lbs
10
Brian
Roberts
12:15 PM CrossFit
1 x 3 @ 95 lbs
10
Frank
Stanbach
6:00 PM CrossFit
1 x 3 @ 95 lbs
10
Keith
Davis
5:00 PM CrossFit
1 x 3 @ 95 lbs
11
Michael
Leonard
3:00 PM CrossFit
1 x 3 @ 90 lbs
12
Dan
Lincoln
6:00 AM CrossFit
1 x 3 @ 80 lbs
13
Jim
Anderson
4:00PM CrossFit
1 x 3 @ 75 lbs
Female Clients
1
Casey
Bush
9:30 AM CrossFit
1 x 3 @ 105 lbs
1
Jordan
Dunbar
8:30 AM Crossfit
1 x 3 @ 105 lbs
2
Zoe
Bergner
9:30 AM CrossFit
1 x 3 @ 100 lbs
3
Sage
Schoenfeld
7:15 AM CrossFit
1 x 3 @ 95 lbs
4
Hayley
Murphy
4:00PM CrossFit
1 x 3 @ 85 lbs
4
Kathleen
Dush
9:30 AM CrossFit
1 x 3 @ 85 lbs
4
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 3 @ 85 lbs
4
Sarah
Willoughby
5:00 PM CrossFit
1 x 3 @ 85 lbs
5
Danielle
Harvey
3:00 PM CrossFit
1 x 3 @ 75 lbs
6
Ruthann
Christensen
3:00 PM CrossFit
1 x 3 @ 70 lbs
7
Dana
Bossert
8:30 AM Crossfit
1 x 3 @ 55 lbs
7
kathy
long
8:30 AM Crossfit
1 x 3 @ 55 lbs
7
Shannon
Mahan
5:00 PM CrossFit
1 x 3 @ 55 lbs
8
Allison
Marti
8:30 AM Crossfit
1 x 3 @ 40 lbs
9
Gina
Steadman
12:15 PM CrossFit
1 x 3 @ 35 lbs
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