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Components
Cannoli
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Friday - 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):
36 (17/19)
Workout
Friday
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” - Reba McEntire Three themes to take into our day. To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies. To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better. To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Skill
Spend 10 minutes working on a gym skill you would like to improve. Ask your coach for tips.
Some exercise example are:
-Squats
-Pistols
-Handstands
-Turkish Get-up
-Pull-Ups
-Muscle-ups
Metcon
Cannoli (Time)
"Cannoli"
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts MRx: 135/95, Rx: 155/115, Rx+: 185 / 135 lb
30 Double Unders
15 Burpees (Rx+=HSPU)
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike
Movement Prep
5 Calorie Assault Bike
5 Deadlifts
10 Double Unders
5 Burpees
10 Double Unders
Modifications
50/35 CALORIE ASSAULT BIKE
- 50/35 Cal Ski
- 63/50 Cal Row
- 800m Run
DEADLIFTS
- Reduce Weights
- Reduce Reps
- Double Dumbell or Kettlebell Deadlifts
- Weighted Reverse Lunges
DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- 30 Line Hops
BURPEES
- Push-Ups
- 1/2 Burpees
- Hand-Release Push-Ups
-Jump Squats
Stimulus
- Conditioning Category: Threshold
- The assault bike should take less than 4:00.
- The deadlifts should take less than 1:00 and should be completed in no more than 3 sets.
- The double unders should take less than 45s.
- The burpees should take less than 1:00 and should be completed in no more than 3 sets.
- Score: Time
Strategy
- We want to aim for our second bike to be faster than our first.
- 1 quick break on the deadlifts wouldn't be a bad idea in order to save the shoulders a bit.
- Breathe and relax the shoulders on the double unders.
- For the burpees we want to keep our sets consistent each round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 01, 2021
Male Clients
1
Kevin
Gilbert
9:30 AM CrossFit
17:44
2
Bryan
Dunbar
6:00 AM CrossFit
19:17
3
Chris
Bowen
12:15 PM CrossFit
19:40
4
John
O'Keefe
12:15 PM CrossFit
23:09
5
Luke
Voss
12:15 PM CrossFit
18:48
6
Jay
Griggs
8:30 AM Crossfit
22:38
Rx+ weight, burpees
7
Darren
Reed
6:00 PM CrossFit
25:09
8
Chad
TeBeest
6:00 PM CrossFit
26:40
9
Jon
LeDuc
9:30 AM CrossFit
17:24
SUs, Rx+ weight
10
Matt
Bachus
9:30 AM CrossFit
18:01
75lb DL, SUs
11
Max
Baker
6:00 PM CrossFit
18:14
12
Matthew
Emmons
7:15 AM CrossFit
18:21
Rx weight, singles
13
scott
sabina
8:30 AM Crossfit
21:25
Rx+ weight, singles
14
Dan
Meller
12:15 PM CrossFit
23:09
MRx wt; singles
15
Frank
Stanbach
4:45 PM CrossFit
23:20
16
Jim
Anderson
4:45 PM CrossFit
29:05
wooooohoohoo!
17
Steve
Mollen
6:00 AM CrossFit
31:24
MRx, singles
Female Clients
1
Charlotte
Vigeant
9:30 AM CrossFit
17:20
2
Brooke
Bemis
6:00 AM CrossFit
16:31
3
Amanda
Spungin
9:30 AM CrossFit
20:38
4
Ann
Archinal
6:00 AM CrossFit
22:47
MRx
5
Angie
O'Keefe
6:00 AM CrossFit
24:50
6
Christina
Griggs
8:30 AM Crossfit
15:32
Rx weight, step ups, kb swings
7
Vicki
Spicer
7:15 AM CrossFit
16:01
MRx weight
8
courtney
alberts
6:00 AM CrossFit
16:19
Rx, singles
9
Karin
Thomsen
6:00 PM CrossFit
16:45
MRx weight
10
Kathy
Griffiths
7:15 AM CrossFit
17:23
Rx weight
11
kathy
long
7:15 AM CrossFit
17:52
MRx weight
12
Kelly
Burns
7:15 AM CrossFit
19:11
Rx weight
13
Sarah
Willoughby
4:45 PM CrossFit
19:29
Rx singles
14
jessie
schiavone
6:00 PM CrossFit
20:58
15
Dana
Bossert
8:30 AM Crossfit
22:31
16
Jordan
Dunbar
8:30 AM Crossfit
22:37
95lb DL, HSPU
17
Ruthann
Christensen
12:15 PM CrossFit
23:50
MRx wt
18
Teri
Heines
7:15 AM CrossFit
24:22
MRx weight, singles
19
Ann-Marie
whittington
12:15 PM CrossFit
25:16
65# DL; singles
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