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Components
Ride like the wind
Squat Clean
Tabata Abs
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
7/5/2021 - 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):
23 (12/11)
Workout
7/5/2021
“What is important is seldom urgent, and what is urgent is seldom important.” - Dwight Eisenhower Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many. He creates for us a divide between two categories – urgent tasks, and important tasks. Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals. Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now. If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end. Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Warm-up
See coach’s board
Ride like the wind (Time)
10 Rounds for Time:
5 Squat Cleans MRx: 95/65, Rx: 115/85, Rx+: 135/95
10/7 Calorie Echo Bike
20 Minute Time Cap
Strategy
THE BIG TAKEAWAYS
1. We can approach this workout in 1 of 2 ways: cycle the barbell and recover on the bike OR quick singles on the barbell and push the bike.
2. No matter what approach you take, let's treat the first 3 rounds as the buy-in, the middle 4-5 rounds as the actual workout, and the final 2-3 rounds as the home stretch. Aim to ramp up your pace in the first 3 rounds, settle for the next 4-5 rounds, and leave a little in the tank to have a little kick at the end for the last 2-3 rounds.
3. If cycling the bar, you could do unbroken sets of 5, 3 unbroken reps + 2 single reps, or 3 unbroken reps + 2 unbroken reps.
4. If going with singles, keep the eyes on the bar and be ready to get set for the next rep as soon as the bar settles.
Squat Clean (Squat Clean [Until the 25:00])
Squat Clean
Build to a heavy single
Stimulus
- Whenever you finish "Ride Like The Wind", you'll have until the 25 minute mark on the running clock to build to a heavy single squat clean
- Enter heaviest load lifted as your score
Tabata Abs (AMRAP - Reps)
:20/:10, work/rest, 8 rds of each
- abmat sit ups
- flutter kicks
- Superman holds (each rd counts as 1)
- floor wipers 65/55
- V ups
Roll & Stretch
Take at least 10 minutes to roll and stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 05, 2021
Male Clients
1
Cameron
Shepherd
9:30 AM CrossFit
15:32
2
Rob
Bush
9:30 AM CrossFit
15:15
3
Matthew
Emmons
7:15 AM CrossFit
15:20
MRx
4
Alex
Kersis
4:45 PM CrossFit
16:45
5
scott
sabina
8:30 AM Crossfit
18:22
6
Chad
TeBeest
6:00 AM CrossFit
19:06
7
Bryan
Dunbar
6:00 AM CrossFit
19:27
8
Jim
Anderson
3:30 PM CrossFit
15:51
9
Duncan
Emmons
12:15 PM CrossFit
16:23
95lb
9
Ryan
Vogl
12:15 PM CrossFit
16:23
65lb
10
Dan
Lincoln
6:00 AM CrossFit
18:33
11
Keith
Davis
7:15 AM CrossFit
20:00
Female Clients
1
Brooke
Bemis
3:30 PM CrossFit
15:28
2
Karin
Thomsen
12:15 PM CrossFit
16:32
3
courtney
alberts
7:15 AM CrossFit
17:56
4
Teri
Heines
9:30 AM CrossFit
18:51
MRx
5
Jordan
Dunbar
8:30 AM Crossfit
19:49
6
Peri
Vogl
9:30 AM CrossFit
20:42
7
kathy
long
8:30 AM Crossfit
14:05
8
Kathy
Griffiths
8:30 AM Crossfit
14:31
9
Vicki
Spicer
7:15 AM CrossFit
17:36
#55
10
Shannon
Mahan
12:15 PM CrossFit
19:50
35lb
11
Nicole
Van Volkinburg
12:15 PM CrossFit
20:00
45lb-9 rounds
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