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Components
4/28/2017
Shoulder Press
Bench Press
DB Chest Flyes
Planks ME
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
6/6/2017 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-5PM Open Gym
4:10PM CrossFit
Goal Setting/Nutrition Class 5:20 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (12/18)
Workout
6/6/2017
In's
3x12 GHD Sit-ups
Yoga/Mobility
Pigeon Pose
Warm-up
5 Minute AMRAP
20 Jump Rope
8 DB Snatch
8 Burpees
8 Air Squats
WOD
4/28/2017 (Time)
For time:
100 dumbbell snatches, 50/35
80 cal row
60 burpees
40 muscle-ups
OR 40 Pull-ups and 40 Push-ups
Spec Ops Training
OK gang, Day 1 is over. Nice work but that was just to see where you are at. We will be doing that EXACT same PAST Test every month to make sure everyone is progressing in the right direction.
Time for Day 2, time to make you strong. for the first couple of weeks you will be feeling out your form and how heavy you can go. Start where you are comfortable or lighter than that. When in doubt of how much weight to use, start lighter than you think you need to.
Get the training in. Hooyah Never Quit.
Mental note
A large part of why people quit selection or the pipeline is fear. Just remember this is going to hurt...a lot but it will not kill you. When you are tired and don't want to keep going, that is the EXACT moment you need to push harder.
Second largest part of why people quit or leave the pipeline is, no surprise, INJURY!!!! So you will routinely see stretching and stability drills that I highly recommend you do. The goal of this programming is to make you as close to bullet proof as possible. You need to be flexible as a cougar, agile as an antelope, strong as fuck, fast as hell, and joints that make a physical therapist weep with joy. DO NOT underestimate the value and massive importance of Flexibility and Stability drills.
Yoga/Mobility
Calf Foam Roll (3 Minutes each side)
3x12 External Rotator cuff drills w/ a Theraband
Shoulder Press (3x8)
Shoulder Press
Bench Press (3x8)
Bench Press
DB Chest Flyes (3x12)
Planks ME (3xME)
3 Sets of Max Effort Planks High or Low.
RX+: TRX Straps or Rings
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 06, 2017
Male Clients
1
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
22:53
solo: ROw Snatch Burpees Muscle-ups. Not enough 50kb DBs
2
Craig
Maffei
4:10PM CrossFit
26:38
singles on muscle ups - done burpees @16:10
3
Jordan
Brewer
9:30 AM CrossFit
27:06
4
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
28:27
5
Jeremy
Springer
Lift Sesh w/ Jared 3PM-4P...
31:39
Pull ups and push ups
6
Frank
Valeriani
4:10PM CrossFit
35:11
pull up with green and blue band
7
Sonny
Ruff
9:30 AM CrossFit
19:55
split with Buffie; 35 lb DB
8
Freddy
Aubert
5:20 AM CrossFit
21:14
45 DB; mod PU's
9
lance
cartwright
9:30 AM CrossFit
22:36
50lb jumping pull ups
10
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
26:05
50#, pull ups & push ups
11
Clark
moncure
5:20 AM CrossFit
31:59
50# snatch, 40 pull ups then 40 push ups
12
Matt
Osborn
4:10PM CrossFit
35:00
40lb weight, banded pull ups did not finish, got to 24 push-ups
Female Clients
1
Katie
Harris
4PM-5PM Open Gym
23:34
Pull ups and push ups
2
Kim
Coffee
9:30 AM CrossFit
26:10
3
Maddie
Kirkpatrick
4:10PM CrossFit
28:12
started first 2x10 snatch with 40lb, but went down to 35lb. pull ...
4
Bianca
Weber
4:10PM CrossFit
29:31
5
Brianne
LeBlanc
4:10PM CrossFit
32:26
6
Tracy
Auber
6:30 AM CrossFit
19:06
25# db snatches-go heavier. Barbell pull-ups
7
Buffie
Plack
9:30 AM CrossFit
19:55
Split with Sonny; 20 lb DB
8
Laiken
Williams
6:30 AM CrossFit
27:19
20#db damper on 10 ring rows knee pu
9
Private
4:10PM CrossFit
30:22
10
Heather
Powell
Lift Sesh w/ Jared 3PM-4P...
31:05
20# db; knee p/ups; trx p/ups
11
Kaitlyn
Vogel
4:10PM CrossFit
31:11
15lb DB 40 ring rows and pull ups
12
Katie
Jaquet
4:10PM CrossFit
31:12
25lb snatch; push up on knees; box jump pullups
13
Lauren
Leet
5:20 AM CrossFit
32:29
30# green band/push up (5/5)
14
Janet
James
5:20 AM CrossFit
32:51
20# snatch, knee push ups, barbell pull-ups
15
Stephanie
Alarcon
6:30 AM CrossFit
34:10
16
Taylor
Valeriani
4:10PM CrossFit
35:00
30 ring rows and push up
17
Geralynn
Hughes
6:30 AM CrossFit
36:35
10 lb dumb bell
18
Judy
Spradlin
5:20 AM CrossFit
37:47
15 lbs DB, scaled pull ups barbell
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