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Components
Torture By 10's
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
09/30/2021 - 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):
28 (10/18)
Workout
09/30/2021
“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
Torture By 10's (Time)
Buy In: 300m Run
3 Rounds:
10 Jumping Lunges
20 Ab-Mat Sit-Ups
30 Jumping Jacks
40 Air Squats
50 Scissor Kicks
60 Second Wall Sit
Buy out: 300m Run
If too cold or raining the run can be substituted with bike or ski.
Mobility
Hold each pose for 3-5 deep breaths:
Forward Bend w/ Reverse Prayer
Sumo Squat Press
Bow Pose
Straddle Fold
One Leg Bent Head to Knee
Cat/Cow
Plow Pose
Corpse
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 30, 2021
Male Clients
1
John
Hays
9:30 AM CrossFit
16:10
2
Zach
Newland
12:15 PM CrossFit
18:31
3
Jeffrey
Scheire
12:15 PM CrossFit
19:45
4
Dan
Meller
12:15 PM CrossFit
19:54
5
Doug
Davis
12:15 PM CrossFit
20:38
6
Dan
Lincoln
6:00 AM CrossFit
20:45
7
Jeremy
Landrum
4:45 PM CrossFit
21:18
8
Matthew
Emmons
8:30 AM Crossfit
23:12
GHD
9
John
O'Keefe
12:15 PM CrossFit
26:48
GHD
10
michael
doyle
7:15 AM CrossFit
20:45
Female Clients
1
Charlotte
Vigeant
9:30 AM CrossFit
15:02
2
Kristi
White
8:30 AM Crossfit
15:34
3
Allison
Marti
3:30 PM CrossFit
17:23
Bike
4
Casey
Bush
9:30 AM CrossFit
17:37
5
Carmen
Doyle
7:15 AM CrossFit
18:01
6
Amanda
Spungin
9:30 AM CrossFit
18:44
7
Angie
O'Keefe
6:00 AM CrossFit
18:59
8
Ann
Archinal
6:00 AM CrossFit
19:19
9
Teri
Heines
8:30 AM Crossfit
19:27
10
Christina
Griggs
8:30 AM Crossfit
16:48
Bike, Mtn. climbers
11
Vicki
Spicer
7:15 AM CrossFit
18:11
12
Shannon
Mahan
9:30 AM CrossFit
19:14
13
Kelly
Burns
7:15 AM CrossFit
19:54
14
Kathy
Griffiths
7:15 AM CrossFit
19:55
15
Ruthann
Christensen
12:15 PM CrossFit
20:19
16
Ashleigh
Young
12:15 PM CrossFit
22:04
modified hollow hold
17
Belinda
Aber
12:15 PM CrossFit
22:05
2 rounds
18
Hallie
Ward
3:30 PM CrossFit
23:20
Row
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