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Components
Bar Star
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Wednesday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (10/19)
Workout
Wednesday
“I want to see it, before I believe it.” We are visually oriented people. We seem to trust our eyes more than our other senses. It’s why we call our ultimate direction, our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. It’s why we say what’s above… “I want to see it before I believe it.”. Recognizing this, we can leverage it to our advantage. This is the underlying reason why it’s so important to write down our goals. If we can see it, we can start to believe it. The opposite is also true. Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Metcon
Bar Star (3 Rounds for reps)
In Teams of 3:
"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 115/85
Second 50 Reps - 135/95
Time Remaining - 155/105
Rest 3:00
"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 135/95
Second 50 Reps - 155/105
Time Remaining - 185/125
Rest 3:00
"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 185/135
Second 50 Reps - 225/155
Time Remaining - 275/185
In "Bar Star", we have three parts, each separated with a 3:00 rest between. We'll transition from the overhead squat, to the bench press, to the deadlift.
At the start of each 7:00 interval, we have a single barbell loaded to the first, and lightest, weight. The team cycles through to move through the first 50 repetitions, in which we'll then add weights to the second total. Repeat again, and if we clear the second 50 repetitions at this second weight, we'll add on some more to the third and final weight of the interval. Max reps here, with our score for that respective part being total reps. If we completed the first 50, the second 50, and reached the 7:00 time cap with 12 reps on the third barbell, our score there would be 112.
We'll do the same for the bench press, and the deadlift.
On all three, as mentioned above, we're transitioning from the lightest to the heaviest inside each.
For all three movements, here's what we are looking for:
First loading - Light and manageable. All teammates can find 21+ reps unbroken, when fresh.
Second loading - Moderate. All teammates can find 15+ reps unbroken, when fresh.
Third loading - Heavy, but doable. All teammates could find 9+ reps unbroken, when fresh.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 15, 2019
Male Clients
1
Mark
Barnhart
3:30 PM CrossFit
480 Total Reps
2
Chris
Bowen
12:15 PM CrossFit
415 Total Reps
3
Ryan
Vogl
6:00 AM CrossFit
323 Total Reps
4
Private
6:00 AM CrossFit
450 Total Reps
5
Brian
Johnson
4:30 PM CrossFit
430 Total Reps
6
Dan
Meller
12:15 PM CrossFit
415 Total Reps
7
Doug
Kittelsen
8:15 AM CrossFit
396 Total Reps
7
Matt
Bachus
8:15 AM CrossFit
396 Total Reps
7
scott
sabina
8:15 AM CrossFit
396 Total Reps
8
Mark
Richardson
4:30 PM CrossFit
128 Total Reps
Single
Female Clients
1
Kristin
Head
6:00 AM CrossFit
323 Total Reps
1
Kristina
Barnhart
6:00 AM CrossFit
323 Total Reps
2
Dana
Bossert
8:15 AM CrossFit
531 Total Reps
2
Vicki
Spicer
8:15 AM CrossFit
531 Total Reps
2
Zoe
Bergner
8:15 AM CrossFit
531 Total Reps
3
Kerry
Riefenberg
3:30 PM CrossFit
480 Total Reps
3
Ruthann
Christensen
3:30 PM CrossFit
480 Total Reps
4
Ann-Marie
whittington
5:30 PM CrossFit
463 Total Reps
4
Brooke
Bemis
5:30 PM CrossFit
463 Total Reps
4
Christina
Griggs
5:30 PM CrossFit
463 Total Reps
5
Sarah
Guillaudeu
6:00 AM CrossFit
450 Total Reps
5
Susan
McDonald
6:00 AM CrossFit
450 Total Reps
6
Jessica
Lessig
4:30 PM CrossFit
430 Total Reps
6
Lexi
Landers
4:30 PM CrossFit
430 Total Reps
7
Sarah
Rider
12:15 PM CrossFit
415 Total Reps
8
Heather
Hansen
8:15 AM CrossFit
380 Total Reps
8
MaryBeth
Price
8:15 AM CrossFit
380 Total Reps
8
Peri
Vogl
8:15 AM CrossFit
380 Total Reps
9
Jami
Cheateaux
9:30 AM CrossFit
135 Total Reps
Individual Version (I was the only person in class)
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