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The Day After
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Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
10/08 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):
26 (15/11)
Workout
10/08 WOD
"Every strike brings you closer to your next home run." Babe Ruth When you hear the name Babe Ruth, what's the first thing that come's to mind? Hall of Fame home run hitter (or a candy bar for the younger crowd). What is not the immediate reaction is "all-time strikeout leader" 1,300 strikeouts! A record for three decades held by Babe Ruth. It was eventually broken by another hall of famer, Mickey Mantle. A name that would be hard to guess, as he's right next to Babe Ruth in the hall of fame for home run hits. These two didn't reach their success through the home runs. They reached it through the strikeouts. Remove those embarrassing misses and we would never know their names. Every missed lift. Every poor competition. Every embarrassing stumble brings us closer to our goals. This is where we get better, in the effort.
Warm-up
mobility: (10 min)
- 2 min. any erg or a lap
- puppy pose
- shoulder to floor
- wrist stretches
- couch stretch
- pigeon pose
- butterfly
- pike
- straddle stretch
- kneeling split
- foam roll
The Day After (Time)
27-24-21-18-15-12-9
- abmat sit ups
- Echo bike calories
the catch.....
after each set (7 rds) do:
- 5 strict pull ups
- 10 squeaker push ups
modifications as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 08, 2020
Male Clients
1
3
Pete
4:30 PM CrossFit
15:00
2
Cameron
Shepherd
8:15 AM CrossFit
17:05
3
Jay
Griggs
8:15 AM CrossFit
18:29
4
Darren
Reed
4:30 PM CrossFit
20:54
5
Sylvain
Thibault
5:30 PM CrossFit
24:05
6
John
Hays
9:30 AM CrossFit
29:15
7
scott
sabina
8:15 AM CrossFit
14:20
8
Adam
Van Volkinburg
8:15 AM CrossFit
18:40
scaled
9
Bryant
Robert
5:30 PM CrossFit
24:31
10
Brian
Murphy
6:00 AM CrossFit
24:59
rx pu, jumping pull ups
11
Craig
Tebol
12:15 PM CrossFit
25:37
rx push ups, jumping neg. pull ups
12
Gil
Gomez
9:30 AM CrossFit
26:50
13
Jim
Anderson
5:30 PM CrossFit
28:31
14
Mark
Richardson
9:30 AM CrossFit
28:35
15
Dan
Meller
12:15 PM CrossFit
32:40
rx push ups, banded pull ups
Female Clients
1
Caitlin
Smith
4:30 PM CrossFit
22:00
modified
2
Avani
Patel
4:30 PM CrossFit
23:10
modified
3
Karin
Thomsen
9:30 AM CrossFit
23:34
4
Beata
Wyatt
9:30 AM CrossFit
24:54
5
Annie
Dougherty
3:30 PM CrossFit
26:20
banded pull ups
6
Vicki
Spicer
8:15 AM CrossFit
28:09
7
Kathy
Griffiths
8:15 AM CrossFit
28:40
8
Ann-Marie
whittington
5:30 PM CrossFit
28:57
9
Peri
Vogl
6:00 AM CrossFit
28:59
jumping pull ups with negative
10
Allison
Fletcher
9:30 AM CrossFit
32:55
11
Amanda
Spungin
9:30 AM CrossFit
34:35
rx push ups, 1 strict pull up 4 negatives
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