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Components
Modified Diddly Squat
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
9/30 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):
36 (18/18)
Workout
9/30 WOD
"An object at rest tends to stay at rest. An object in motion tends to stay in motion." Sir Issac Newton Picture a giant flywheel. It's at rest, and we are going to start it manually. To get it to just budge an inch, it's freaking hard. We need to have grit, and grind and drive with everything we have just to get the slightest movement. But as soon as it moves, even just a little bit, it gets easier and easier. By the time this flywheel does a single pass, it's significantly easier. We are no longer in our max effort push, and it almost is spinning itself. As it moves it seems to move effortlessly, and faster than ever. We've all felt this before, what was an incredible struggle at first became so natural and easy to continue. We just needed to get it started. There's a voice in our head that says there is time to do this tomorrow. Things are just too tight right now. The time will be right eventually. When we feel these thoughts just remember, "An object in motion tends to stay in motion."
Warm-up
Mobility: (about 10 minutes)
- Pigeon pose and wrist stretch 1-2 minutes each side
- foam roll
- bb thoracic extension
- samson stretch
- 5 push up to down dog
Modified Diddly Squat (Time)
With a 30 minute time cap do:
3 rds:
- 800m run
- 20 toes to bar
- 20 HRPU
- expect this to take 20-25 minutes
- majority of the time will be spent running, challenge yourself and then chip away at the remaining movements
Modifications:
- 1,000m row
- 50/35 cal Echo Bike
- 800m ski erg
- reduce reps
- feet or knees as high as possible
- V-ups
Body Armor Holds (No Measure)
3 Giant sets of:
- :30s front rack double kb/db static hold
- :30s double kb/db 90 degree squat hold
- max effort wall-sit
rest 2:00 between sets
Stimulus:
- quality over speed
- Giant set means move directly to the next movement without delay
- wall sit, knees at 90, back flat against wall, hands do not support your body, let them hang or fold them against your chest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 30, 2020
Male Clients
1
Thomas
Walker
6:00 AM CrossFit
18:31
mountain loop once
2
Jay
Griggs
8:15 AM CrossFit
18:52
3
3
Pete
5:30 PM CrossFit
19:13
Echo Bike
4
Private
6:00 AM CrossFit
19:35
5
Cameron
Shepherd
12:15 PM CrossFit
19:50
6
Bryan
Dunbar
9:30 AM CrossFit
20:00
7
Matthew
Emmons
8:15 AM CrossFit
20:49
8
John
O'Keefe
12:15 PM CrossFit
23:42
9
David
Spungin
12:15 PM CrossFit
24:53
10
Craig
Tebol
3:30 PM CrossFit
18:55
11
scott
sabina
8:15 AM CrossFit
19:57
ski, rx ttb
12
Jim
Anderson
4:30 PM CrossFit
20:10
13
Peter
Sloterdyk
12:15 PM CrossFit
20:19
1 run, 2 bike, V-ups, knee PUs
14
Dan
Meller
12:15 PM CrossFit
21:59
Bike, V-ups
14
Gil
Gomez
12:15 PM CrossFit
21:59
V-ups
15
Doug
Davis
12:15 PM CrossFit
24:04
V-ups
16
Keith
Davis
5:30 PM CrossFit
25:22
17
Dan
Lincoln
6:00 AM CrossFit
26:35
mountain loop once
Female Clients
1
Brooke
Bemis
4:30 PM CrossFit
19:54
2
Carmen
Doyle
5:30 PM CrossFit
25:01
3
Angie
O'Keefe
6:00 AM CrossFit
26:25
mountain loop
4
Jordan
Dunbar
9:30 AM CrossFit
19:07
V-ups
5
Allison
Fletcher
9:30 AM CrossFit
20:21
Bike, hanging crunch, knee PUs
6
Karin
Thomsen
12:15 PM CrossFit
20:30
Hanging crunch, knee PUs
7
Sage
Schoenfeld
4:30 PM CrossFit
21:06
8
kathy
long
8:15 AM CrossFit
21:59
2 rounds mountain loop
9
Caitlin
Smith
3:30 PM CrossFit
22:24
10
Dana
Bossert
8:15 AM CrossFit
22:41
11
Kerry
Riefenberg
3:30 PM CrossFit
22:48
12
Vicki
Spicer
8:15 AM CrossFit
22:52
3 rounds mountain loop
13
Carly
Pearlman
3:30 PM CrossFit
23:15
14
Kathy
Griffiths
8:15 AM CrossFit
23:43
15
Ruthann
Christensen
12:15 PM CrossFit
23:45
Hanging crunch, knee PUs
16
Krystal
Pedersen
5:30 PM CrossFit
25:10
17
Claudine
Phillips
6:00 AM CrossFit
25:55
mountain loop once
18
Ann-Marie
whittington
5:30 PM CrossFit
26:50
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