Show Workout in Full Screen
Auto Scroll Page
Components
Deadlift
Belt Buckle
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
9/29 WOD - 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):
34 (21/13)
Workout
9/29 WOD
"If we did all the things we are capable of, we would literally astound ourselves." Thomas Edison Sometimes we simply need to get out of our way. We are capable of so much more than we'll ever know. What stops us - fear and doubt. We have voices inside our head, trying to keep us safe. But waiting on the other side of that is the absolute astonishment that Thomas Edison talks about. Many have the incorrect pre-disposition that this quote doesn't apply to them. That they don't have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren't yet great. That thought alone will stop what truly creates greatness - passionate, unrelenting, hard work. This quote applies not to somebody else, but to you and I. Silence is the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we'll find what Edison writes about. We'll stand in awe of what we are capable of.
Warm-up
Mobility:
- 2 min on any erg or a lap
- banded tricep stretch
- butterfly stretch
- pigeon stretch
- pass throughs
- Good Mornings
- Samson stretch
Deadlift (5 sets of 3)
Deadlift
Double overhand deadlifts (no switch grips)
- set 1 70% 1RM DL
- set 2 75%
- set 3,4,5 80%
- Take 3-4 sets to build to your starting 70% weight
- the overhand grip will work your grip strength
- rather than touch and go - come to a full stop at the bottom without taking your hands off the bar.
- Do not drop the bar.
Belt Buckle (Time)
- 1000m row
- 30 deadlifts 155/105
- 30 bar facing burpees
- DL's should be a moderate weight that you could complete 30 reps in 6 or fewer sets
- no need to come to full extension on the burpees
- Designed to take 10-15 minutes.
Strategy:
- Stay in control of the row so you can attack the final two pieces.
- Goal is to row at a pace that allows for a quick transition to the dl's and burpees.
- Going big on the DL's doesn't mean unbroken, maybe 15 & 15 or 20 & 10 or even 15, 10 and 5.
modifications as required
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 29, 2020
Male Clients
1
John
O'Keefe
4:30 PM CrossFit
1 x 3 @ 345 lbs
1
Thomas
Walker
6:00 AM CrossFit
1 x 3 @ 345 lbs
2
Gil
Gomez
12:15 PM CrossFit
1 x 3 @ 315 lbs
3
Cameron
Shepherd
9:30 AM CrossFit
1 x 3 @ 305 lbs
4
Jay
Griggs
8:15 AM CrossFit
1 x 3 @ 300 lbs
5
Private
6:00 AM CrossFit
1 x 3 @ 285 lbs
6
Mark
Richardson
9:30 AM CrossFit
1 x 3 @ 275 lbs
7
Patrick
Moore
3:30 PM CrossFit
1 x 3 @ 270 lbs
8
Matthew
Emmons
8:15 AM CrossFit
1 x 3 @ 265 lbs
9
Jim
Anderson
4:30 PM CrossFit
1 x 3 @ 260 lbs
9
Rob
Bush
8:15 AM CrossFit
1 x 3 @ 260 lbs
10
scott
sabina
8:15 AM CrossFit
1 x 3 @ 255 lbs
11
Bryan
Dunbar
9:30 AM CrossFit
1 x 3 @ 245 lbs
11
Tanner
Bogardus
3:30 PM CrossFit
1 x 3 @ 245 lbs
12
Dan
Meller
12:15 PM CrossFit
1 x 3 @ 240 lbs
13
Doug
Davis
12:15 PM CrossFit
1 x 3 @ 235 lbs
14
Bryant
Robert
5:30 PM CrossFit
1 x 3 @ 210 lbs
15
Duncan
Emmons
8:15 AM CrossFit
1 x 3 @ 185 lbs
15
Keith
Davis
5:30 PM CrossFit
1 x 3 @ 185 lbs
16
Craig
Tebol
12:15 PM CrossFit
1 x 3 @ 155 lbs
17
Dan
Lincoln
6:00 AM CrossFit
1 x 3 @ 145 lbs
Female Clients
1
Jordan
Dunbar
9:30 AM CrossFit
1 x 3 @ 185 lbs
2
Peri
Vogl
6:00 AM CrossFit
1 x 3 @ 180 lbs
3
Brooke
Bemis
12:15 PM CrossFit
1 x 3 @ 175 lbs
3
Kathy
Griffiths
8:15 AM CrossFit
1 x 3 @ 175 lbs
4
Kerry
Riefenberg
3:30 PM CrossFit
1 x 3 @ 165 lbs
5
Karin
Thomsen
5:30 PM CrossFit
1 x 3 @ 155 lbs
6
Sarah
Willoughby
4:30 PM CrossFit
1 x 3 @ 135 lbs
7
Whitney
Maibach
6:00 AM CrossFit
1 x 3 @ 130 lbs
8
Amanda
Spungin
12:15 PM CrossFit
1 x 3 @ 125 lbs
8
Ruthann
Christensen
12:15 PM CrossFit
1 x 3 @ 125 lbs
9
Vicki
Spicer
8:15 AM CrossFit
1 x 3 @ 115 lbs
10
Avani
Patel
4:30 PM CrossFit
1 x 3 @ 35 lbs
11
Carly
Pearlman
4:30 PM CrossFit
1 x 3 @ 25 lbs
Loading...
Powered By Wodify