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Components
"R&R"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
07/29/2021 - 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 (14/15)
Workout
07/29/2021
“You can’t build on top of success you don’t acknowledge.” - Dallas Travers There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves. It’s not wrong to be passionately driven. That’s not where the harm comes from. The harm comes when we don’t celebrate our victories. We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Warm-up
:30 in each pose
UPPER BODY
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
LOWER BODY
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Spiderman Hold: 1 Minute
"R&R" (Distance)
For Meters on Bike or Run
10:00 Bike or Run
Directly Into...
5 Rounds:
20 Banded Pull Aparts
20 Walking Lunges (10 Each Leg)
20 AbMat Sit-Ups
Directly Into...
10:00 Bike Or Run
Directly Into...
3 Rounds:
:20s Handstand Hold (Against A Wall or Free Standing)
:40s Wall Sit
:60s Plank Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 29, 2021
Male Clients
1
Cameron
Shepherd
8:30 AM Crossfit
13120 meters
2
Luke
Redford
4:45 PM CrossFit
11500 meters
bike
3
michael
doyle
7:15 AM CrossFit
10870 meters
bike
4
John
Hays
9:30 AM CrossFit
9800 meters
5
scott
sabina
8:30 AM Crossfit
8360 meters
bike
6
Brandon
McCarthy
6:00 PM CrossFit
4500 meters
run
7
Jeffrey
Scheire
8:30 AM Crossfit
3700 meters
run
8
Jeremy
Landrum
6:00 PM CrossFit
3378.9 meters
run
9
Dan
Lincoln
6:00 AM CrossFit
2300 meters
run, mountain mile
10
Brian
Roberts
12:15 PM CrossFit
10000 meters
11
Duncan
Emmons
12:15 PM CrossFit
3650 meters
11
Luke
Voss
12:15 PM CrossFit
3650 meters
12
Doug
Davis
12:15 PM CrossFit
3500 meters
13
Steve
Mollen
6:00 AM CrossFit
3445 meters
ski
Female Clients
1
Katie
Seelhoff
8:30 AM Crossfit
12500 meters
2
Carmen
Doyle
7:15 AM CrossFit
10300 meters
bike
3
Ashleigh
Young
9:30 AM CrossFit
8590 meters
4
Tina
Chen
7:15 AM CrossFit
8560 meters
bike
5
Teri
Heines
6:00 AM CrossFit
4344.3 meters
Run
6
Charlotte
Vigeant
9:30 AM CrossFit
4150 meters
7
Allison
Marti
8:30 AM Crossfit
3700 meters
run
8
Ann
Archinal
6:00 AM CrossFit
3218 meters
9
Vicki
Spicer
7:15 AM CrossFit
3200 meters
run
10
Kristi
White
8:30 AM Crossfit
2400 meters
run
11
Kathy
Griffiths
8:30 AM Crossfit
2250 meters
run
12
Belinda
Aber
4:45 PM CrossFit
8400 meters
13
Katherine
Kane
6:00 AM CrossFit
6187 meters
Row and Bike
14
Drew
Dunbar
8:30 AM Crossfit
3600 meters
run and row
14
Jordan
Dunbar
8:30 AM Crossfit
3600 meters
run and row
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