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Components
"On The Minute"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
06/30/2022 - 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):
25 (10/15)
Workout
06/30/2022
“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 dependent 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.
"On The Minute" (AMRAP - Reps)
Option A: Active Recovery WOD
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24"/20")
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Rx+: GHD
Farmers Carry: MRx: 30/15, Rx: 40/25, Rx+: 50/35
MRx: Step ups
- Longer effort workout for our active recovery day.
- Perform the farmers carry with 2 dumbbells. 1 Rep = 10m.
- 1 Shuttle Run = 10m
- Each step back lunge will count as 1 rep.
- Score: Enter total reps accumulated.
Prep
20s AbMat Sit-ups
20s Farmers Carry (10 Meters)
20s Box Jumps
20s Shuttle Runs (10 Meters)
20s Step Back Lunges
Modifications
FARMERS CARRY
- Sub Kettlebells
- Sub 1:00 hold (1 Rep = 10s)
BOX JUMPS
- Reduce Height
- Sub Squat Jumps
SHUTTLE RUNS
- Air Run Calories
- Run Meters
- Calories On Any Machine
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 30, 2022
Male Clients
1
scott
sabina
8:30 AM Crossfit
483 Reps
2
justin
pierce
3:30 PM CrossFit
469 Reps
3
Darren
Reed
4:45 PM CrossFit
521 Reps
4
Adam
Watts
12:15 PM CrossFit
480 Reps
5
Eric
Deacon
9:30 AM CrossFit
465 Reps
MRX
6
James
Kenney
6:00 AM CrossFit
445 Reps
MRX
7
Jim
Anderson
3:30 PM CrossFit
417 Reps
MRX
8
Kevin
Garner
3:30 PM CrossFit
508 Reps
MRX
9
John
O'Keefe
12:15 PM CrossFit
470 Reps
Box Step ups
10
Christian
Solomine
3:30 PM CrossFit
468 Reps
RX weight, step ups
Female Clients
1
courtney
alberts
6:00 AM CrossFit
401 Reps
2
Beata
Wyatt
4:45 PM CrossFit
528 Reps
3
Brooke
Bemis
12:15 PM CrossFit
487 Reps
4
Kathy
Griffiths
7:15 AM CrossFit
477 Reps
MRX
5
Shannon
Mahan
8:30 AM Crossfit
472 Reps
MRX
6
Teri
Heines
6:00 AM CrossFit
430 Reps
MRX
7
Sara
Kenney
6:00 AM CrossFit
405 Reps
MRX
8
Dana
Bossert
8:30 AM Crossfit
399 Reps
MRX
9
Mikyla
Young-Bayless
12:15 PM CrossFit
471 Reps
17.5lb DBs, box jumps
10
Erica
Haag
7:15 AM CrossFit
458 Reps
12.5db
11
Allison
Fletcher
9:30 AM CrossFit
437 Reps
12.5db
12
Tina
Chen
3:30 PM CrossFit
427 Reps
13
Thereasa
Lundy
9:30 AM CrossFit
422 Reps
Rx, 16" box
14
Sarah
Willoughby
7:15 AM CrossFit
406 Reps
MRX
15
Audrey
Kenney
8:30 AM Crossfit
359 Reps
12.5 db
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