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Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
KB, Run Intervals - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
51 (27/24)
Workout
KB, Run Intervals
Labor Day, Monday 9/1, we will be hosting two classes at 9:30 and 10:30am only. Saturday, August 31st at 11:30 am, Kim will hold ATR’s first Nutrition Seminar with a repeat Seminar on Friday, September 13th at 7 pm. The seminar will cover fundamentals and provide you with some tools to assess your own eating habits: Nutrition and training Overview of macronutrients Nutrition priorities How to estimate your energy needs What type of plan is right for me?
Warm-up
5 Double Push-up Inchworms
15 GHD Hip Extensions
2 Rounds of:
10 Wipers
10 Scorpions
2 Rounds of:
0:30 Hanging Hollow Hold
0:30 Handstand Progressions
TOGETHER:
KB warm-up and drills
Metcon
Metcon (AMRAP - Rounds)
E2MOM x 30 (5 Rounds of the following)
Minutes 1-2: 20 Single-arm RKBS (10/side) + 200m Row
Minutes 3-4: 16 KB/DB Clean and Press (8/side) + 200m Run
Minutes 5-6: 12 KB/DB Snatch (6/side) + 0.3mi Bike
Rx: DB Clean and Press + DB Snatch on 50/30 DB
Rx+: All movements on 53/35 KB
You do not have to alternate arms for any movements.
Score: Successful minutes completed. Perfect Score: 15
If you aren't adept at KB Snatch/Clean + Press, use a DB.
Accessory Work
Metcon (No Measure)
2 Rounds of:
0:30 Side Plank / side
15 Palloff Presses / side
0:30 Hollow Hold
25 Banded Face Pulls
Mobility
2 minutes Foam Roll T-Spine (1-minute with barbell)
2 minutes PVC Front Rack on Box Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 28, 2019
Male Clients
1
Adam
Gelfand
12pm CrossFit
15 Rounds
1
Brian
Kalmenson
6am CrossFit
15 Rounds
Running sucks
1
Izick
Espinoza
5pm CrossFit
15 Rounds
1
Ryan
Goderre
5pm CrossFit
15 Rounds
2
Nate
Cobb
12pm CrossFit
11 Rounds
3
Jake
White
6am CrossFit
15 Rounds
27 second early finish
4
Private
6am CrossFit
14 Rounds
4
Bill
Curci
4pm CrossFit
14 Rounds
3 rds kb clean/press; all snatch with db
5
Keith
Homco
5pm CrossFit
12 Rounds
6
Michael
Liu
6pm CrossFit
11 Rounds
30 lb DB
7
AJ!
Isabelo
6am CrossFit
15 Rounds
RX+ except GHE for RKBS (back)
7
Brandon
Thorsten
4pm CrossFit
15 Rounds
53# KB, sub 10 ghdsu's/for cardio each round
7
Eric
Otero
5pm CrossFit
15 Rounds
35# Kb
7
Fernando
Flores
6am CrossFit
15 Rounds
44# C&P, KBSnatch
7
Jaimeson
Pollen
6pm CrossFit
15 Rounds
40# db and 35# kb
7
Robby
Tabellija
4pm CrossFit
15 Rounds
45 kb first 3 rnds. 35 rest. fin after 2mins last couple rnds
7
Ron
Singer
6pm CrossFit
15 Rounds
30-40 db 35-44kb
7
Sean
Ryan
12pm CrossFit
15 Rounds
dumbell 55#
7
Ulrick
Matsunaga
7am CrossFit
15 Rounds
44 first two rounds, then down to 35
8
Tyler
Eickmann
8am CrossFit
14 Rounds
35# KB
9
Chris
Christian
7pm CrossFit
13 Rounds
44 KB throughout
9
Frank!e
Armas
5pm CrossFit
13 Rounds
wasing jerking instead of pressing ... cuz it hurts!
9
James
Tamashiro
7pm CrossFit
13 Rounds
35# KB 30# DB
9
Mel
Nutter
7pm CrossFit
13 Rounds
10
Michael
SYLLIAASEN
6pm CrossFit
9 Rounds
35#
11
Brad
Damon
6am CrossFit
8 Rounds
53kb sub ski erg for run. cut reps in half all other rounds
12
Scott
Kellner
6am CrossFit
7 Rounds
w/ 53lb KB. First round Rx+. Then missed the next four rounds. Sc...
Female Clients
1
ashley
green
6pm CrossFit
15 Rounds
1
Heather
Dunn
5pm CrossFit
15 Rounds
1
Kim
McGrath
12pm CrossFit
15 Rounds
35#kbs 35#db for cleans and snatch
1
Laura
Ringgold
5pm CrossFit
15 Rounds
RX+ 6 rounds
2
Molly
Schaefer
5pm CrossFit
13 Rounds
2
Patrisha
Wilson
6am CrossFit
13 Rounds
missed 2 runs
3
Maria
Mercado
6pm CrossFit
12 Rounds
4
April
Hernandez
8am CrossFit
15 Rounds
4
Genesis
Dejesus
7pm CrossFit
15 Rounds
26 pounds
4
Karli-Mae
Ochoa
7am CrossFit
15 Rounds
26lb KB 8-6-4 for reps
4
kasey
stark
5pm CrossFit
15 Rounds
18 lb kb, 20lb db
4
Lisa
Gift
5pm CrossFit
15 Rounds
18#kb, 20#db
4
Nicole
Abreu
7am CrossFit
15 Rounds
4
Patti
Gerckens
8am CrossFit
15 Rounds
4
Vienna
Kaiser
8am CrossFit
15 Rounds
5
Private
4pm CrossFit
14 Rounds
5
Gretchen
Otero
5pm CrossFit
14 Rounds
26# LB 26#DB
6
Brenna
Jarrells
12pm CrossFit
13 Rounds
26lb kB, 20#DB, missed 2 bikes
7
Janis
Green
7am CrossFit
12 Rounds
down to 8-6-4 3rd round, 25#db
7
Maxine
Sy
6am CrossFit
12 Rounds
20#db; 18#kb
8
Kaitlin
Woods
6pm CrossFit
11 Rounds
15 DB
8
Melissa
Gomez
12pm CrossFit
11 Rounds
30lbs DB 2 rounds 25 DB 3 rounds (Missed 3 runs and 1 bike)
9
Alissa
Cobb
6am CrossFit
10 Rounds
12 rounds, left early #26, #25db Missed 2 runs.
9
Allison
Hart
4pm CrossFit
10 Rounds
26# KB 150 row 20# DB 100m run .2 bike
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