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Components
Clean
Dimel Deadlifts
KB March
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Who Likes 2 Get Stronger? - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
44 (23/21)
Workout
Who Likes 2 Get Stronger?
– Strength: Build to a max load in the squat clean. The goal today is beat your previous max by 5#s, but it’s okay to work on technique too if you’re more comfortable. The remainder of the strength work should be challenging but executed with perfect form.
Warm-up
A:
*Grab a band and light/moderate KB
2 Round of:
10 Dynamic Pigeon Pose (5 per side)
5 Cook Squat + OH reach
5 Walk outs > Down Dog
5 Tempo Goblet Squat + KB lower (42×1)
Then, with an empty barbell
5 reps of each: ***Hook Grip***
RDL
Hang muscle clean
Front squat
*Bar down: Go over footwork; moving from pulling to squat stance
Hang power clean + Front squat
Hang Squat clean
*Break; Bar down*
Power clean from mid shin + Front squat
Squat clean
**Add lightweight to bar**
3 Single squat cleans on coaches call
Strength/Skill
B: Clean (1RM. Rest 2:00)
Clean
– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
C: Dimel Deadlifts (1/3 x 30 @40% of Deadlift. Rest 90s.)
https://www.youtube.com/watch?v=LLgd1DgmD3k
D: KB March (4 x 30s on/30s off.)
https://www.youtube.com/watch?v=G9MNJJoIrWc
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 15, 2019
Male Clients
1
Joel
Hartzler
8:45 CrossFit Group Class...
1 x 1 @ 305 lbs
315 was a big ol’ no!
2
Brett
Smith
1:00PM CrossFit Group Cla...
1 x 1 @ 270 lbs
3
Albert
Steed
6:00PM CrossFit Group Cla...
1 x 1 @ 250 lbs
4
Dan
Glauber
6:00 CrossFit Group Clase...
1 x 1 @ 230 lbs
finished in Squaty Potty position
4
Daniel
Scullion
1:00PM CrossFit Group Cla...
1 x 1 @ 230 lbs
5
Greg
Barber
6:00 CrossFit Group Clase...
1 x 1 @ 210 lbs
6
John
Pio
5:00PM CrossFit Group Cla...
1 x 1 @ 205 lbs
6
Scott
Shapiro
1:00PM CrossFit Group Cla...
1 x 1 @ 205 lbs
125, 150, 170, 195, 215fail, 200
6
Tevis
Blom
1:00PM CrossFit Group Cla...
1 x 1 @ 205 lbs
failed 215 x3
7
Alan
Brook
CrossFit: 7:00 AM
1 x 1 @ 204 lbs
4# PR
8
Joseph
McHenry
5:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
8
Phillip
Jacobs
5:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
9
Shane
Higgins
5:00PM CrossFit Group Cla...
1 x 1 @ 190 lbs
10
Chris
Davis
5:00PM CrossFit Group Cla...
1 x 1 @ 175 lbs
10
Christian
Bolz
1:00PM CrossFit Group Cla...
1 x 1 @ 175 lbs
10
Dominic
Talanca
CrossFit: 7:00 AM
1 x 1 @ 175 lbs
Power Clean 😭
10
Kevin
English
1:00PM CrossFit Group Cla...
1 x 1 @ 175 lbs
Power clean
11
Clark
Wilson
6:00 CrossFit Group Clase...
1 x 1 @ 165 lbs
11
Mike
Hendy
8:45 CrossFit Group Class...
1 x 1 @ 165 lbs
12
Dan
English
1:00PM CrossFit Group Cla...
1 x 1 @ 155 lbs
Tried 165 and missed.
12
Scott
Stalls
CrossFit: 7:00 AM
1 x 1 @ 155 lbs
13
Daniel
McClanahan
6:00PM CrossFit Group Cla...
1 x 1 @ 150 lbs
14
Connor
Merritt
1:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
Female Clients
1
Kimberly
Grenier
1:00PM CrossFit Group Cla...
1 x 1 @ 190 lbs
10lb PR
2
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 1 @ 188 lbs
Been after 180 for 1.5 years and ended up with 188 today!!!!! So ...
3
Jill
Scullion
1:00PM CrossFit Group Cla...
1 x 1 @ 175 lbs
Squat
4
Courtney
Steele
6:00 CrossFit Group Clase...
1 x 1 @ 135 lbs
Squat clean PR 5#
4
Selena
Boyette
5:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
Yeah! SquatCleanPR by 5#
5
Heather
Metzler
1:00PM CrossFit Group Cla...
1 x 1 @ 130 lbs
5
Shelby
Morge
6:00PM CrossFit Group Cla...
1 x 1 @ 130 lbs
6
Christine
Abbata
6:00PM CrossFit Group Cla...
1 x 1 @ 127 lbs
Squat; Caught 130 but couldn’t stand up
7
Jamie
Troche
CrossFit: 7:00 AM
1 x 1 @ 125 lbs
8
Anna
Zarn
6:00 CrossFit Group Clase...
1 x 1 @ 120 lbs
9
Fraleane
Holt
6:00 CrossFit Group Clase...
3 x 1 @ 115 lbs
Failed at 125- went back down
9
Debbie
Bolz
1:00PM CrossFit Group Cla...
1 x 1 @ 115 lbs
10
Eryn
Davis
6:00PM CrossFit Group Cla...
1 x 1 @ 110 lbs
PR
10
Liz
Higgins
5:00PM CrossFit Group Cla...
1 x 1 @ 110 lbs
10
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 110 lbs
Psyched myself out at 115#
10
Olessia
Roth
5:00PM CrossFit Group Cla...
1 x 1 @ 110 lbs
11
Rachel
Hatfield
1:00PM CrossFit Group Cla...
1 x 1 @ 100 lbs
12
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 x 1 @ 95 lbs
5# PR hey 🤷🏻♀️
12
Brooke
Scacheri
8:45 CrossFit Group Class...
1 x 1 @ 95 lbs
12
Pam
Stalls
5:00PM CrossFit Group Cla...
1 x 1 @ 95 lbs
13
Abbey
McClanahan
5:00PM CrossFit Group Cla...
1 x 1 @ 90 lbs
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