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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Tuesday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (14/21)
Workout
Tuesday
“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” - Simon Sinek Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way. Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening. Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.
Metcon
Metcon (Time)
For Time, with a 9:00 Time Cap:
50 Box Jump Overs
*On the Minute - 5 Toes to Bar
The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 box jump total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap.
Le's think through a sustainable pace for the duration, versus trying to maximize our reps in the early minutes. With the target being 50, and not 30, it's more a longevity piece than a sprint piece.
Midline
Metcon (Time)
21-18-15-12:
GHD Sit-Ups
*300 Meter Run after each set
Scale the GHD Sit-ups to weighted sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 23, 2019
Male Clients
1
Kevin
Lacjak
4:30 PM CrossFit
1:59
2
Ian
Whittington
5:30 PM CrossFit
2:35
3
Alex
Kersis
3:30 PM CrossFit
2:45
4
Rob
Bush
6:00 AM CrossFit
2:48
5
Private
6:00 AM CrossFit
2:49
6
Mark
Richardson
3:30 PM CrossFit
4:35
7
Matthew
Emmons
8:15 AM CrossFit
4:38
8
ed
roy
5:30 PM CrossFit
4:58
9
David
Spungin
3:30 PM CrossFit
5:53
10
Private
5:30 PM CrossFit
4:41
10
paul
lacjak
5:30 PM CrossFit
4:41
11
Dylan
Jeffries
8:15 AM CrossFit
4:58
12
Keith
Davis
5:30 PM CrossFit
5:00
13
Ryan
Vogl
3:30 PM CrossFit
5:31
hang cleans
Female Clients
1
Kristina
Barnhart
6:00 AM CrossFit
2:36
2
Jessica
Lessig
4:30 PM CrossFit
2:50
3
Brooke
Bemis
4:30 PM CrossFit
2:51
4
Heather
O’Leary
12:15 PM CrossFit
4:00
5
Lia
Christians
8:15 AM CrossFit
4:38
6
Sarah
Guillaudeu
6:00 AM CrossFit
4:54
7
Kristin
Head
6:00 AM CrossFit
5:00
8
MaryBeth
Price
8:15 AM CrossFit
5:46
9
Teri
Heines
8:15 AM CrossFit
5:48
10
Kerry
Riefenberg
3:30 PM CrossFit
2:47
11
Angie
O'Keefe
6:00 AM CrossFit
2:57
12
Carmen
Doyle
5:30 PM CrossFit
2:59
13
Ann-Marie
whittington
6:00 AM CrossFit
3:00
14
Vicki
Spicer
8:15 AM CrossFit
3:28
15
Kathy
Griffiths
4:30 PM CrossFit
3:42
16
Corinna
Marshall
6:00 AM CrossFit
3:45
17
Karin
Thomsen
12:15 PM CrossFit
4:00
17
Ruthann
Christensen
12:15 PM CrossFit
4:00
18
Erica
Thibault
5:30 PM CrossFit
5:10
19
Emma
Suchomel
9:30 AM CrossFit
5:48
20
jennifer
berens
8:15 AM CrossFit
5:52
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