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Components
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Thursday - 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):
16 (7/9)
Workout
Thursday
“If you aim at nothing, don’t worry... we’ll hit it.” A clear and defined goal seems like an obvious first step. It is however often missed. It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack *crystal clear specificity*. We lack the concrete intentions that we need when we hit the chaotic storm. If we have to pause to think about what our goals are, we havn’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction. Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”. Be intentional. Specificity is everything.
Metcon
Metcon (Time)
5 Rounds for Quality
400m run
30 Abmat Sit-ups
20 Burpees
Midline
If time permits
Metcon (No Measure)
3 Rounds Not For Time:
1,000 Meter Ski Erg
25 Weighted AbMat Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 13, 2020
Male Clients
1
Jay
Griggs
3:30 PM CrossFit
23:53
2
Tanner
Bogardus
12:15 PM CrossFit
24:00
3
John
Hays
9:30 AM CrossFit
27:24
4
michael
doyle
6:00 AM CrossFit
29:07
row
5
Mark
Richardson
9:30 AM CrossFit
30:48
6
Dan
Lincoln
6:00 AM CrossFit
34:29
7
scott
sabina
8:15 AM CrossFit
23:08
ski
Female Clients
1
Jami
Cheateaux
3:30 PM CrossFit
24:06
2
Christina
Griggs
3:30 PM CrossFit
26:05
3
Brooke
Bemis
12:15 PM CrossFit
27:44
4
Carmen
Doyle
6:00 AM CrossFit
29:48
row
5
Karin
Thomsen
5:30 PM CrossFit
30:22
6
Amanda
Spungin
9:30 AM CrossFit
31:30
7
kathy
long
8:15 AM CrossFit
22:54
8
Sage
Schoenfeld
8:15 AM CrossFit
24:10
row
9
Vicki
Spicer
8:15 AM CrossFit
24:29
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