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Components
"Shallow"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
05/12/2022 - 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):
31 (13/18)
Workout
05/12/2022
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson We can choose to believe that life is happening to us, or that we are fully in control. We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script. Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.
"Shallow" (Time)
Optional Active Recovery
For Time:
10 Dumbbell Bench Press
25 M&M's
400 Meter Run
9 Dumbbell Bench Press
25 M&M's
400 Meter Run
8 Dumbbell Bench Press
25 M&M's
400 Meter Run
...
1 Dumbbell Bench Press
25 M&M's
400 Meter Run
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
- Longer, sweaty grind for our active recovery day.
- Score: Time.
Prep
200 Easy Run
10 Push-Ups
10 Staight Leg Sit Ups
100m Moderate Run
10 Light Dumbbell Bench Presses
10 Straight Leg Sit Ups
50m Faster Run
10 Workout Weight Dumbbell Bench Presses
10 Straight Leg Sit Ups
Modifications
DUMBBELL BENCH PRESS
- Reduce/Increase Loading
- Sub Barbell Bench Press
M&M's
-Knee ins
-Ab Mat Sit Ups
400 METER RUN
- 500m Row
- 400m Ski
- 1000m Bike
- 300m Air Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 12, 2022
Male Clients
1
Sylvain
Thibault
6:00 PM CrossFit
35:53
2
justin
pierce
4:45 PM CrossFit
38:12
25# weighted vest
3
Christian
Solomine
4:45 PM CrossFit
35:12
bike
4
Eric
Deacon
9:30 AM CrossFit
35:15
run and bike
5
Adam
Watts
12:15 PM CrossFit
39:08
6
Kevin
Garner
3:30 PM CrossFit
37:11
#30,
7
Shane
Bade
3:30 PM CrossFit
37:20
#50, 300 run and bike
8
Spencer
Sargent
6:00 PM CrossFit
37:45
#70 db, 300 run
9
Keith
Davis
6:00 PM CrossFit
42:10
#40, Row
10
Jim
Anderson
4:45 PM CrossFit
43:10
row,
11
David
Spungin
12:15 PM CrossFit
43:39
#70, 400 row
12
John
O'Keefe
12:15 PM CrossFit
45:58
#75, 300 run
13
Josh
Biller
6:00 AM CrossFit
46:56
#50 bench, 5 rounds, m&m's, then flutter kicks
Female Clients
1
Katie
Seelhoff
4:45 PM CrossFit
35:14
2
Charlotte
Vigeant
9:30 AM CrossFit
36:13
3
Amanda
Spungin
9:30 AM CrossFit
37:35
4
Trysta
Wedding
8:30 AM Crossfit
38:13
5
jessie
schiavone
4:45 PM CrossFit
32:19
6
Teri
Heines
8:30 AM Crossfit
37:20
MRx
7
Kristi
White
8:30 AM Crossfit
38:50
8
Angie
O'Keefe
6:00 AM CrossFit
39:44
9
Karin
Thomsen
6:00 PM CrossFit
40:09
MRx
10
Tiffany
Behr
9:30 AM CrossFit
45:05
Row and Run,
11
Heather
Meyers
8:30 AM Crossfit
33:00
Bike, #12.5 db
12
Allison
Fletcher
8:30 AM Crossfit
36:38
Bike, #10 db
13
Thereasa
Lundy
4:45 PM CrossFit
39:26
#20
14
Ruthann
Christensen
12:15 PM CrossFit
39:38
300 run, MRX
15
Tina
Chen
3:30 PM CrossFit
41:35
16
Audrey
Kenney
9:30 AM CrossFit
43:12
#10 db run and bike
17
Kathy
Griffiths
8:30 AM Crossfit
44:13
Walk/run, #10 db
18
Erica
Thibault
6:00 PM CrossFit
49:49
#10db, flutter kicks
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