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Components
Bike: Trainer
"Devil's Candy"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
09/16/2021 - 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):
27 (15/12)
Workout
09/16/2021
“Don’t bunt. Aim out of the ballpark.” – David Oglivy One of the most dangerous things we can do in life is to dream too small. When we dig to the root of what causes this, we find that it’s fear. We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe. So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
Bike: Trainer (Calories)
[WARM-UP]
2 Minute Ramp Up From Easy To Moderate Pace
[PRIMER]
1Minute at Fast Pace
1 Minute at Faster Pace
1 Minute Easy Recovery Spin
1 Minute at Faster Pace
1 Minute at Fast Pace
1 Minute Easy Recovery Spin
[MAIN SET]
3 Sets:
1 Minute at Fast Pace
1 Minutes at Easy Pace
Stimulus
- we will score the workout in calories.
- The goal of the primer is to get the legs prepared for the main sets. We can also get a feel for what pace we are looking to hold for the main sets.
- In the main sets, we will aim to complete the same number of calories during our 3 minute moderate windows.
- Score: Record calories accumulated within each 3:00 window of the main set.
"Devil's Candy" (Time)
For Time:
10-8-6-4-2:
Weighted Glute Bridges 95/85
Devil's Press 40 / 25 lb's
M&M's
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 16, 2021
Male Clients
1
Jon
LeDuc
12:15 PM CrossFit
185 Calories
2
Luke
Voss
12:15 PM CrossFit
166 Calories
3
Doug
Davis
12:15 PM CrossFit
165 Calories
4
Cameron
Shepherd
8:30 AM Crossfit
154 Calories
5
Matthew
Emmons
7:15 AM CrossFit
146 Calories
6
John
O'Keefe
12:15 PM CrossFit
130 Calories
7
scott
sabina
8:30 AM Crossfit
126 Calories
8
michael
doyle
6:00 PM CrossFit
111 Calories
9
Dan
Meller
12:15 PM CrossFit
110 Calories
10
Max
Baker
6:00 PM CrossFit
100 Calories
11
Gil
Gomez
4:45 PM CrossFit
98 Calories
11
Keith
Davis
4:45 PM CrossFit
98 Calories
12
Xavi
Gomez
4:45 PM CrossFit
88 Calories
13
Bryant
Robert
6:00 PM CrossFit
76 Calories
14
ed
roy
4:45 PM CrossFit
116 Calories
row
Female Clients
1
Katie
Seelhoff
4:45 PM CrossFit
164 Calories
2
Sarah
Willoughby
4:45 PM CrossFit
106 Calories
3
jessie
schiavone
6:00 PM CrossFit
101 Calories
4
Annie
Dougherty
4:45 PM CrossFit
99 Calories
5
Amanda
Spungin
8:30 AM Crossfit
91 Calories
6
Vicki
Spicer
7:15 AM CrossFit
85 Calories
7
Ann-Marie
whittington
6:00 PM CrossFit
81 Calories
8
Allison
Marti
8:30 AM Crossfit
79 Calories
9
Carmen
Doyle
7:15 AM CrossFit
72 Calories
10
Teri
Heines
8:30 AM Crossfit
70 Calories
11
Ashleigh
Young
12:15 PM CrossFit
56 Calories
12
Ruthann
Christensen
12:15 PM CrossFit
81 Calories
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