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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
5/18/2021 - 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):
35 (22/13)
Workout
5/18/2021
"Challenges are what make life interesting and overcoming them is what makes life meaningful." Joshua J. Marine Everyone faces adversity. Not everyone responds the same way. In Carol Dweck's "Mindset", there are two types: A fixed mindset, and a growth mindset. In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just wasn't meant to be. They blame the world, they blame the weather, it is a mentality that clings to excuses, versus solutions. A growth mindset is one of extreme ownership. A world of continual self-reflection. If something didn't go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions. Change our mindset and the world around us changes with it. We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?
Warm-up
Metcon (Time)
Regionals 17.6 (modified)
- 30/25 calories Echo Bike
- 20 burpee box-jump overs
MRx: 20/16, Rx: 24/20, Rx+: 30/24
- 10 cleans (any type)
MRx: 110/60, Rx: 130/80, Rx+: 150/100
- this is one time through, go hard on the bike
- use your hands if needed to get over the box
Metcon (Time)
Odds and Ends
3 rds of:
- 20 HRPU
- 30 abmat situps (Rx+: GHD to standard - hands touch floor)
- 300-200-100 ft. single dumbbell carry
MRx: 50/35, Rx: 70/50, Rx+: 100/70
- 20 HRPU
- carry the dumbbell any way possible
- 2 lengths of gym = 100 ft.
- 4 lengths = 200 ft.
- 6 lengths = 300 ft.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 18, 2021
Male Clients
1
3
Pete
4:45 PM CrossFit
5:06
2
John
O'Keefe
3:30 PM CrossFit
5:54
3
Chad
TeBeest
4:45 PM CrossFit
6:08
4
David
Spungin
12:15 PM CrossFit
7:58
5
Alex
Kersis
3:30 PM CrossFit
4:18
6
Bryan
Dunbar
6:00 AM CrossFit
4:19
7
Jon
LeDuc
6:00 AM CrossFit
4:30
8
Sylvain
Thibault
6:00 PM CrossFit
4:45
MRx
9
Darren
Reed
3:30 PM CrossFit
4:58
10
scott
sabina
8:30 AM Crossfit
5:46
11
Matthew
Emmons
8:30 AM Crossfit
5:49
Rx+ wt
12
Duncan
Emmons
12:15 PM CrossFit
6:37
13
Jeremy
Landrum
6:00 PM CrossFit
7:00
14
Michael
Sevilla
4:45 PM CrossFit
4:35
105#
15
Xavi
Gomez
3:30 PM CrossFit
5:02
65#; 20" box
16
Gil
Gomez
3:30 PM CrossFit
5:26
Rx wt; step ups
17
ed
roy
6:00 PM CrossFit
5:27
75#
18
Jeffrey
Scheire
4:45 PM CrossFit
5:36
115#
19
Brandon
McCarthy
6:00 PM CrossFit
5:54
MRx wt
20
Jim
Anderson
4:45 PM CrossFit
6:18
75#
21
Steve
Mollen
6:00 AM CrossFit
6:42
75# bar; step ups
22
Rogers
Franklin
6:00 AM CrossFit
7:24
75# bar; step ups
Female Clients
1
Brooke
Bemis
6:00 PM CrossFit
5:08
2
Katie
Seelhoff
4:45 PM CrossFit
5:38
3
Casey
Bush
6:00 AM CrossFit
5:48
4
Angie
O'Keefe
6:00 AM CrossFit
7:50
5
Christina
Griggs
3:30 PM CrossFit
3:54
Rx wt; burpees
6
Sarah
Willoughby
4:45 PM CrossFit
4:58
deadlift
7
Jami
Cheateaux
7:15 AM CrossFit
6:04
squat cleans sub run
8
Caitlin
Smith
12:15 PM CrossFit
6:10
squat cleans
9
Danielle
Harvey
6:00 AM CrossFit
6:30
35# bar;
10
Sage
Schoenfeld
7:15 AM CrossFit
6:44
11
Carly
Pearlman
12:15 PM CrossFit
7:05
12
Ruthann
Christensen
12:15 PM CrossFit
7:10
13
Diane
Dulany
8:30 AM Crossfit
7:30
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