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Components
Metcon
Stamina cycling: Squat
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
6/30/2021 - 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):
29 (16/13)
Workout
6/30/2021
“75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them. We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe. 75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt? When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
Metcon (Time)
3 Sets For Quality:
60 Second Wall Sit
30 Second Handstand Hold On Wall
20 high Box Step-ups (10 Each Side) 30/24
30 Single Kettlebell Overhead Lunges (15 each Side) 24/16 (green/yellow)
Stamina cycling: Squat (Time)
21-15-9 for time, 12 min cap
21 Squat Cleans MRx: 75/45, Rx: 95 / 65 lb
15 Squat Cleans MRx: 85/ 55, Rx: 115 / 85 lb
9 Squat Cleans MRx: 95/65, Rx: 135 / 95 lb
Time Cap: 12 Minutes
Stimulus
- 45 barbell reps for time at ascending weights
- Use a single barbell and change out the loads yourself
- To make it under the 12 minute time cap, each weight should average less than 4 minutes
Metcon (AMRAP - Rounds and Reps)
"13 Going On Hurty"
AMRAP 13:
12/9 Calorie Echo Bike
6 Hand release push-ups
6 Air squats to ball or box (must touch!)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 30, 2021
Male Clients
1
Darren
Reed
3:30 PM CrossFit
13:00
2
Cameron
Shepherd
9:30 AM CrossFit
13:38
3
Jon
LeDuc
9:30 AM CrossFit
14:00
4
Luke
Voss
12:15 PM CrossFit
15:36
5
Jay
Griggs
8:30 AM Crossfit
17:41
6
Jeremy
Landrum
4:45 PM CrossFit
20:08
24" box
7
David
Spungin
4:45 PM CrossFit
21:17
8
Gil
Gomez
3:30 PM CrossFit
12:00
9
Michael
Sevilla
12:15 PM CrossFit
13:49
20kg Kbell
10
Duncan
Emmons
3:30 PM CrossFit
14:08
#25 kb
11
Ryan
Vogl
3:30 PM CrossFit
14:14
12
Doug
Davis
12:15 PM CrossFit
15:56
16kg Kbell
13
Brent
Barkman
7:15 AM CrossFit
16:58
14
Matthew
Emmons
8:30 AM Crossfit
18:50
15
Dan
Meller
6:00 AM CrossFit
20:01
16
Dan
Lincoln
6:00 AM CrossFit
20:40
Female Clients
1
Katie
Seelhoff
12:15 PM CrossFit
13:02
2
Angie
O'Keefe
6:00 AM CrossFit
23:50
3
Amanda
Spungin
9:30 AM CrossFit
13:35
15lbs Kbell
4
Zoe
Bergner
9:30 AM CrossFit
14:25
15lbs Kbell
5
Vicki
Spicer
7:15 AM CrossFit
14:34
6
Ann-Marie
whittington
3:30 PM CrossFit
15:09
7
Sarah
Willoughby
8:30 AM Crossfit
15:16
8
Kathy
Griffiths
7:15 AM CrossFit
15:47
9
Sage
Schoenfeld
6:00 AM CrossFit
15:59
10
Dana
Bossert
8:30 AM Crossfit
16:20
11
Christina
Griggs
8:30 AM Crossfit
16:24
12
courtney
alberts
6:00 AM CrossFit
19:19
13
Ann
Archinal
6:00 AM CrossFit
21:41
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