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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Tuesday - 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 (13/16)
Workout
Tuesday
“If failure is not an option, neither is success.” We fear the man who is willing to lose it all. Who is willing to play full out. No reserves. The one who swings for the fences. He’s a dangerous person. Dangerous enough, to accomplish something great. We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling that we can see and touch. It’s a world that cannot grow further than what it’s already grown to. If we want to grow, we have to face the terror of failure. Face that chance that we may fail. Yet, as much as a “swing and a miss” may hurt, there’s something worse. Worse than any failure, embarrassment, or loss. It’s the pain of knowing that we didn’t give our very best. Life is too short to bunt. Let’s swing for the fences.
Strength
Deadlift
Deadlift
Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts
Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.
Metcon
Metcon (Time)
50 AbMat Sit-ups, 25 Cal Row, 10 Deadlifts
40 AbMat Sit-ups, 20 Cal Row, 8 Deadlifts
30 AbMat Sit-ups, 15 Cal Row, 6 Deadlifts
20 AbMat Sit-ups, 10 Cal Row, 4 Deadlifts
10 AbMat Sit-ups, 5 Calorie Row, 2 Deadlifts
Rx Barbell – 275/185
Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.
This is a slight back off day given "Murph" yesterday, so let’s get some heavier loading on the bar, and move well today.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 28, 2019
Male Clients
1
Mark
Barnhart
4:30 PM CrossFit
1 x 1 @ 375 lbs
2
3
Pete
4:30 PM CrossFit
1 x 1 @ 336.25 lbs
3
Britt
van Dissel
9:30 AM CrossFit
1 x 1 @ 315 lbs
3
Kevin
Lacjak
5:30 PM CrossFit
1 x 1 @ 315 lbs
4
Chris
Bowen
3:30 PM CrossFit
1 x 1 @ 305 lbs
4
Private
5:30 PM CrossFit
1 x 1 @ 305 lbs
5
Mark
Richardson
3:30 PM CrossFit
1 x 1 @ 295 lbs
6
Gil
Gomez
12:15 PM CrossFit
1 x 1 @ 265 lbs
7
Ian
Whittington
5:30 PM CrossFit
1 x 1 @ 245 lbs
8
Jay
Griggs
8:15 AM CrossFit
1 x 1 @ 225 lbs
8
Keith
Davis
5:30 PM CrossFit
1 x 1 @ 225 lbs
9
Doug
Kittelsen
8:15 AM CrossFit
1 x 1 @ 205 lbs
9
ed
roy
5:30 PM CrossFit
1 x 1 @ 205 lbs
Female Clients
1
Kathy
Griffiths
4:30 PM CrossFit
1 x 1 @ 235 lbs
2
Kristina
Barnhart
4:30 PM CrossFit
1 x 1 @ 200 lbs
3
Gretchen
Lasda
3:30 PM CrossFit
1 x 1 @ 190 lbs
4
Jami
Cheateaux
9:30 AM CrossFit
1 x 1 @ 175 lbs
5
Maya
Gonzales
4:30 PM CrossFit
1 x 1 @ 170 lbs
6
Ruthann
Christensen
12:15 PM CrossFit
1 x 1 @ 130 lbs
7
Susan
McDonald
6:00 AM CrossFit
1 x 1 @ 125 lbs
8
Heather
Hansen
9:30 AM CrossFit
1 x 1 @ 115 lbs
8
Peri
Vogl
9:30 AM CrossFit
1 x 1 @ 115 lbs
8
Vicki
Spicer
8:15 AM CrossFit
1 x 1 @ 115 lbs
9
Bella
Vogl
9:30 AM CrossFit
1 x 1 @ 110 lbs
10
Annie
Dougherty
5:30 PM CrossFit
1 x 1 @ 105 lbs
11
Emma
Suchomel
9:30 AM CrossFit
1 x 1 @ 100 lbs
12
Amanda
Spungin
9:30 AM CrossFit
1 x 1 @ 95 lbs
12
Teri
Heines
6:00 AM CrossFit
1 x 1 @ 95 lbs
13
Hallie
Ward
4:30 PM CrossFit
1 x 1 @ 85 lbs
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