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Components
Back Squat
Rocket Power
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - 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):
38 (18/20)
Workout
Monday
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton Picture a giant flywheel. It’s at rest, and we are going to manually start it. To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more. By the time the flywheel does a single pass, it’s *significantly* easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever. We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start. There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.
Strength
STIMULUS
-First week of our new look stamina squats
-Previously we completed 3 Front Squats + 6 Back Squats
-Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats
-As a reminder, the weight is the same for Front Squat and the Back Squat
-On the first minute, complete 2 Front Squats
-Rest until the top of the minute and then perform 4 Back Squats
-Repeat for a total of 6 rounds
Back Squat
Back Squat
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 68% of 1 Rep Max Back Squat
Metcon
Rocket Power (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squat (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)
STIMULUS
-Looking for a weight we will likely cycle quick sets on the snatches and complete the overhead squat within 2 sets
-Note that the barbell movements change as the reps drop
-A two-foot take off and landing is required for the bar-facing burpees
STRATEGY
-Cycle very manageable sets on the snatches
-21's: 8-7-6, 6-5-5-5, 3's
-9's: 5-4, 4-3-2, 3's
-Those are likely the most consistent options that limits time spent not moving
-Shoot for 1-2 sets on the overhead squats (15 or 8-7)
-Push the pace on the burpees knowing you'll be completing very small sets on the barbell
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 05, 2019
Male Clients
1
taylor
gordon
12:15 PM CrossFit
6 x 4 @ 275 lbs
2
Chris
Bowen
12:15 PM CrossFit
6 x 4 @ 225 lbs
3
Britt
van Dissel
12:15 PM CrossFit
6 x 4 @ 210 lbs
3
Private
12:15 PM CrossFit
6 x 4 @ 210 lbs
4
Alex
Kersis
4:30 PM CrossFit
6 x 4 @ 205 lbs
4
Kevin
Gilbert
9:30 AM CrossFit
6 x 4 @ 205 lbs
5
Benjamin
Head
9:30 AM CrossFit
6 x 4 @ 185 lbs
5
Brian
Johnson
6:00 AM CrossFit
6 x 4 @ 185 lbs
5
Mark
Richardson
4:30 PM CrossFit
6 x 4 @ 185 lbs
6
Matthew
Emmons
8:15 AM CrossFit
6 x 4 @ 160 lbs
7
Duncan
Emmons
8:15 AM CrossFit
6 x 4 @ 125 lbs
8
Doug
Kittelsen
8:15 AM CrossFit
6 x 4 @ 115 lbs
8
ed
roy
5:30 PM CrossFit
6 x 4 @ 115 lbs
8
Matt
Bachus
8:15 AM CrossFit
6 x 4 @ 115 lbs
9
David
Johnson
6:00 AM CrossFit
6 x 4 @ 95 lbs
10
Dan
Lincoln
6:00 AM CrossFit
6 x 4 @ 55 lbs
11
Jackson
Roy
5:30 PM CrossFit
6 x 4 @ 25 lbs
12
Private
5:30 PM CrossFit
3 x 4 @ 195 lbs
Female Clients
1
Kristin
Head
9:30 AM CrossFit
6 x 4 @ 120 lbs
1
Kristina
Barnhart
6:00 AM CrossFit
6 x 4 @ 120 lbs
2
Lia
Christians
8:15 AM CrossFit
6 x 4 @ 100 lbs
3
Beata
Wyatt
4:30 PM CrossFit
6 x 4 @ 95 lbs
4
Angie
O'Keefe
6:00 AM CrossFit
6 x 4 @ 85 lbs
4
courtney
alberts
4:30 PM CrossFit
6 x 4 @ 85 lbs
4
Holly
Oglesby
8:15 AM CrossFit
6 x 4 @ 85 lbs
4
MaryBeth
Price
8:15 AM CrossFit
6 x 4 @ 85 lbs
4
Peri
Vogl
8:15 AM CrossFit
6 x 4 @ 85 lbs
4
Zoe
Bergner
8:15 AM CrossFit
6 x 4 @ 85 lbs
5
Emma
Suchomel
8:15 AM CrossFit
6 x 4 @ 75 lbs
5
Karin
Thomsen
12:15 PM CrossFit
6 x 4 @ 75 lbs
6
Ruthann
Christensen
12:15 PM CrossFit
6 x 4 @ 70 lbs
7
Amanda
Spungin
9:30 AM CrossFit
6 x 4 @ 65 lbs
7
Ann-Marie
whittington
5:30 PM CrossFit
6 x 4 @ 65 lbs
7
Carmen
Doyle
5:30 PM CrossFit
6 x 4 @ 65 lbs
7
Katherine
Kane
5:30 PM CrossFit
6 x 4 @ 65 lbs
7
Teri
Heines
6:00 AM CrossFit
6 x 4 @ 65 lbs
8
Vicki
Spicer
8:15 AM CrossFit
6 x 4 @ 55 lbs
9
Sarah
Willoughby
9:30 AM CrossFit
6 x 4 @ 50 lbs
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