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Components
Sometimes Gangsters J ...
Bent Over Row
Reverse DB FLyes
Ring Rows
DB Bicep Curls
GHD Crunches
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
6/14/2017 - 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-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
Foundations 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (11/22)
Workout
6/14/2017
In's
3x12 Glute Ham Curls
Yoga/Mobility
To be done before class.
Foam Roll Calves
Quad Smash
Warm-up
Get set up for WOD and try every exercise.
WOD
Sometimes Gangsters Just Have To Bang Hammers (Time)
Craig's Last Request
1. 10x Strict Pull-ups
2. 20x HSPU
3. 30x Overhead Squats, 45/35
4. 40x Jumping Lunges
5. 500m Row
6. 60x KB Swings, 53/35
7. 70x DL, 95/75
8. 80x Arm Haulers
9. 90x Sit-ups
10. 100x Push-ups
11. 90x Flutter Kicks
12. 80x Mountain Climbers
13. 70x Push Press, 75/65
14. 60x Ball Slams, 20/14
15. 500m Row
16. 40x KB Snatch, 53/35
17. 30x Box Jumps, 20in
18. 20x 1 Arm Push-ups
19. 10x KB Get Ups
Arm Haulers
https://youtu.be/P4SBXSIwNpc
Spec Ops Training
Mental note
Well that WOD was interesting. ON TO THE NEXT THING! You can never have too strong of an upper back. If your body is to front dominant you start to run a higher risk of shoulder injuries, especialy in military personel with all the bear crawling and push-ups.
Bent Over Row (3x10)
Bent Over Row
Reverse DB FLyes (3x15)
Bend over to parallel w/ flat back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.
These will be done on the GHD Machine. Holding your torso face down at parallel w/ the ground.
Ring Rows (3x ME)
Ring Rows
DB Bicep Curls (3x10)
self explanatory.
GHD Crunches (3x20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 14, 2017
Male Clients
1
Frank
Valeriani
4:10PM CrossFit
40:00
got to 80 push ups
1
Jeremy
Springer
4:10PM CrossFit
40:00
Finished Push Ups
1
Peter
Kober
Foundations 6:30 PM
40:00
65x push ups
2
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
49:22
RX Everything. Get ups - 50lb DB.
3
Anthony
Retallick
5:20 PM CrossFit
50:00
made it 5 reps into snatches
4
Craig
Maffei
5:20 PM CrossFit
54:50
holy shiznit
5
Jordan
Brewer
5:20 PM CrossFit
1:00:13
couldnt figure out 1 handed push ups for the longest
6
Matt
Osborn
Foundations 6:30 PM
40:00
did strict press instead of HSPU got to 89 push-ups
6
Sonny
Ruff
9:30 AM CrossFit
40:00
87 push ups
7
lance
cartwright
6:30 AM CrossFit
1:07:51
hspu with a 45lb and 2 mats
8
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
1:12:13
Scaled single arm ring pushups, 50# get ups.
Female Clients
1
Tracy
Auber
Foundations 6:30 PM
40:00
40 Push press
2
Rachel
Kimbrell
Open Gym 5:20AM-10:30AM
20:48
Cripple Version 30 air squats, 40 iron mike, run, 80 AH, 90 SU,90...
3
Brianne
LeBlanc
9:30 AM CrossFit
40:00
Gr band-pu's, to 79 flutter kicks
3
Brittany
Pickard
6:30 AM CrossFit
40:00
bar pull ups box HSPU thru 50 knee pu
3
Buffie
Plack
9:30 AM CrossFit
40:00
450 reps finished sit ups
3
Caroline
Kellenbence
9:30 AM CrossFit
40:00
thru 35 reps of mountain climbers
3
Charlotte
Anderson
9:30 AM CrossFit
40:00
65 lbs deadlift; 10 x mountain climbers
3
Janet
James
5:20 AM CrossFit
40:00
got to 57 knee pushups, reg lunges,
3
Kaitlyn
Vogel
6:30 AM CrossFit
40:00
DNF 15lb OH squat lunges 35lb DL got to 40 flutter kicks
3
Katie
Jaquet
4:10PM CrossFit
40:00
through 25 flutter kicks; hspu 15lb plate and 2 ab mats; jumping ...
3
Laiken
Williams
6:30 AM CrossFit
40:00
used 2 ab mats and 15lb plate hspu knee push ups - got thru 85
3
Lauren
Leet
5:20 AM CrossFit
40:00
Through 85 PU, RX weights 2 ab mat HSPU
3
Leianna
Cooper
Foundations 6:30 PM
40:00
36 flutter kicks Box pu 35 OH 35 KB 75 DL Girl PU's
3
Private
4:10PM CrossFit
40:00
3
Steph
Karins
5:20 AM CrossFit
40:00
Rx through 28 push press. 2 ab mats HSPU
3
Stephanie
Alarcon
6:30 AM CrossFit
40:00
Through 49 push-ups/squats.
3
Taylor
Valeriani
6:30 AM CrossFit
40:00
bar pull up a frame hspu go thru 40 knee pu
4
Heather
valenzuela
5:20 PM CrossFit
50:00
Grn band, pike pu, run, 50 push press
4
jennifer
wujciak
5:20 PM CrossFit
50:00
got up to 70 push press at 35 lbs scaled wod 18 lb kb
4
Nayddan
Milord
5:20 PM CrossFit
50:00
Ended at 30 ball slams w/ 12# ball 30#bar 15# kettle ball
5
Christina
Tovar
5:20 PM CrossFit
1:00:01
RX'd everything but the pullups
6
Andrea
Sierra
6:30 AM CrossFit
1:07:17
grn band/35lb/65 DL/45lb push press/20lb db snatch
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