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Components
"Recovery Road"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
05/06/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 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):
25 (12/13)
Workout
05/06/2021
“Patience is not the virtue. Discipline is.” Discipline is not a term reserved for the military or martial arts. Where patience is our anchor in the storm, it is our discipline that pushes us forward. Discipline to our commitments, regardless of how large or seemingly small. Discipline to our values, staying true to ourselves in both our best and worst moments. Discipline to the details, when there’s every reason to “let this one slide”. Patience is a subset of a deeper practice. That of discipline.
Warm-up
ACTIVATION
10 Butt Kickers
10 High Knees
10 Toe Touches
10 Jumping Jacks
10 Air Squats
10 Push ups
UPPER BODY
1. Puppy Pose
2. Shoulder to Floor
3. Wrist Stretches
LOWER BODY
1. Couch Stretch
2. Pigeon Pose
3. Butterfly
4. Pike
5. Straddle
6. Spiderman Hold
"Recovery Road" (Time)
10 Rounds for time:
200m Run
10 wipers 105/85
500m Bike
10 rollouts
-Focus on breathing through the run and your posture and stride.
-Building core strength with precise technique on these two elements.
-Use the bike to keep heart rate up and practice nasal breathing.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 06, 2021
Male Clients
1
Matthew
Emmons
8:30 AM Crossfit
36:55
Strict !!
2
Darren
Reed
3:30 PM CrossFit
37:59
3
Sylvain
Thibault
6:00 PM CrossFit
38:54
4
Jeffrey
Scheire
3:30 PM CrossFit
40:43
115
5
Jeremy
Landrum
6:00 PM CrossFit
41:39
6
scott
sabina
8:30 AM Crossfit
36:17
Ski Erg instead of run
7
Hadrien
Dykiel
4:45 PM CrossFit
37:33
#75
8
Jim
Anderson
4:45 PM CrossFit
38:38
9
Brandon
McCarthy
6:00 PM CrossFit
39:02
10
Jon
LeDuc
6:00 AM CrossFit
40:45
ski erg instead of run
11
Duncan
Emmons
8:30 AM Crossfit
43:04
MRx weight
12
Michael
Leonard
6:00 PM CrossFit
44:48
Female Clients
1
Kathy
Griffiths
8:30 AM Crossfit
41:45
2
Christina
Griggs
7:15 AM CrossFit
44:16
3
Carmen
Doyle
6:00 PM CrossFit
44:30
4
Brooke
Bemis
6:00 PM CrossFit
45:11
double runs, ski and bike
5
Sage
Schoenfeld
7:15 AM CrossFit
37:00
8 rounds, 65 lb rollouts and wipers
6
Vicki
Spicer
8:30 AM Crossfit
38:48
7
Erica
Thibault
6:00 PM CrossFit
41:00
80 ab mat situps, 4200 m row
8
Carly
Pearlman
3:30 PM CrossFit
42:03
9
Hallie
Ward
3:30 PM CrossFit
42:11
10
Diane
Dulany
7:15 AM CrossFit
45:00
7 rounds, 2 wipers, 25 lb plate for wipers, 65 lb rollouts
10
Jenn
Hisle
7:15 AM CrossFit
45:00
9 rounds and 500 meter bike
10
Madeleine
Ries
7:15 AM CrossFit
45:00
9 rounds, 200 m run
11
Jami
Cheateaux
8:30 AM Crossfit
45:09
Ski Erg instead of bike #85
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