Show Workout in Full Screen
Auto Scroll Page
Components
"Ski Bum"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
04/22/2021 - 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):
30 (12/18)
Workout
04/22/2021
“Character is the willingness to accept responsibility for one’s own life. It’s the source from which self-respect springs.” - Joan Didion “Owning actions” often brings a somber tone to it. We can adjust that, for the better. And the quote above offers an angle on how we can do that. Instead of carrying a “fault” theme, we can take a different lens to ownership. That of positive control. Take for example “not getting the job”. We can decide that we won’t own it, and say something along the lines of “the recruiter was just playing favorites”. From this point, where does one go next? Are we qualified enough, and for reasons outside of our control… we just didn’t get the job? And that if the same thing happens tomorrow, we’re doomed for a repeat? Now let’s flip. Let’s say the same person decides they will own “not getting the job”. They decide that they want to become *over-qualified*. They sign up for the next course to push their accreditation to the next level, resulting in an even stronger, smarter, and more powerful candidate. One person has control over the next step, and uses it to their advantage. One does not, and stays exactly where they are. We owe it to ourselves to stay in the driver seat.
Warm-up
Take 10 min to get your body warm and moving
1 min on Ski
Jog one lap or 4 lengths of gym
10 Cossack squats
10 air squats
5 inch worm to push up
Scorpions
Figure 4 stretch
"Ski Bum" (AMRAP - Rounds and Reps)
AMRAP 25
800m Ski
50 Abmat Sit-Ups
40 Mountain Climbers
30 Burpees
20 Russian Kettlebell Swings
1:00 Plank
KB Rx: 24/16
Stimulus
- Try to ease through this with nasal breathing only.
- This will intentionally slow our pace down to a recovery pace.
- Use this as an opportunity to turn your mind off and just sweat.
Modifications/Subs
800 METER RUN
- 1,000m Row
- 2,000m Bike
BURPEES
- 30 Calorie Bike
RUSSIAN KETTLEBELL SWINGS
- Kettlebell Deadlifts
- Banded Good Mornings
PLANK
- Hollow
- Side Plank
Mobility
Yoga mobility cool down (10 min)
Down Dog
Crescent Pose
Childs Pose
Cat/Cow Arches
Cat/Cow Reaches
Sumo Squat Twist
Kneeling Diagonal Stretch
Lying Hug Stretch
Plow Pose
Corpse Pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 22, 2021
Male Clients
1
scott
sabina
8:30 AM Crossfit
2 + 818
2
Matthew
Emmons
8:30 AM Crossfit
2 + 597
3
Darren
Reed
4:00PM CrossFit
2 + 450
4
Sylvain
Thibault
6:00 PM CrossFit
2 + 250
5
John
O'Keefe
12:15 PM CrossFit
2 + 102
rowed 1000m
6
Jon
LeDuc
6:00 AM CrossFit
2 + 78
7
Brian
Roberts
12:15 PM CrossFit
2 + 25
8
Brandon
McCarthy
6:00 PM CrossFit
2 + 0
8
David
Spungin
3:00 PM CrossFit
2 + 0
9
Ryan
Vogl
12:15 PM CrossFit
1 + 1097
rowed 1000m
10
Michael
Leonard
5:00 PM CrossFit
3 + 0
modified rounds
11
ed
roy
6:00 PM CrossFit
1 + 900
Female Clients
1
courtney
alberts
12:15 PM CrossFit
2 + 746
2
Brooke
Bemis
12:15 PM CrossFit
2 + 639
3
Sarah
Demetriou
12:15 PM CrossFit
2 + 567
4
Jami
Cheateaux
9:30 AM CrossFit
2 + 477
5
Jordan
Dunbar
8:30 AM Crossfit
2 + 210
6
Lisa
Smith
12:15 PM CrossFit
2 + 199
7
Annie
Dougherty
12:15 PM CrossFit
2 + 119
8
Peri
Vogl
7:15 AM CrossFit
2 + 40
9
Angie
O'Keefe
6:00 AM CrossFit
1 + 901
10
Kathy
Griffiths
7:15 AM CrossFit
1 + 900
11
Carly
Pearlman
3:00 PM CrossFit
2 + 0
11
Jenn
Hisle
8:30 AM Crossfit
2 + 0
11
Vicki
Spicer
8:30 AM Crossfit
2 + 0
12
Ruthann
Christensen
3:00 PM CrossFit
1 + 920
13
Diane
Dulany
8:30 AM Crossfit
1 + 915
13
Madeleine
Ries
8:30 AM Crossfit
1 + 915
14
Sage
Schoenfeld
7:15 AM CrossFit
1 + 914
15
Cheryl
Melino
6:00 PM CrossFit
1 + 900
Loading...
Powered By Wodify