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Components
Back Squat
Bench Press
DB Lunges
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Pre-Strength Cycle Testing - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
63 (29/34)
Workout
Pre-Strength Cycle Testing
Pertinent Information:
This week we will be testing out lifts for the purpose of a starting point for our strength cycle beginning next week. Please log in your data and take note of it as this will be our starting point from here on out.
Warm-up
5 Double Push-up Inchworms
10 GHD Hip Extensions
15 Air Squats
20 Banded Face Pulls
2 minutes 'KB on Knee' Ankle Mob
10 High Five Squats
Strength
Back Squat (Build to a 5RM)
18 minutes
Bench Press (Build to a 5RM)
Bench Press
15 minutes
DB Lunges (Build to a 10RM/leg)
To be done in up/down fashion on one side then the other.
Log in TOTAL weight, note in comments weight PER hand
12 minutes
Metcon
Metcon (Time)
Our Shortest Metcon Ever...
For Time:
10 Thrusters (95/65)
10 Burpees over Bar
GOAL: Sub 30 seconds
Stretching
Metcon (No Measure)
2 Rounds of:
1 min Butterfly Stretch
1 min Couch Stretch / side
2 min Lying Wishbone Stretch (Middle Split Against Wall)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 14, 2019
Male Clients
1
Izick
Espinoza
4pm CrossFit
1 x 5 @ 335 lbs
2
Jim
Sirovy
12pm CrossFit
1 x 5 @ 320 lbs
3
Nate
Cobb
12pm CrossFit
1 x 5 @ 317 lbs
4
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 5 @ 315 lbs
4
Scott
Kellner
6am CrossFit
1 x 5 @ 315 lbs
5
Olivier
Derei
7pm CrossFit
1 x 5 @ 295 lbs
6
AJ!
Isabelo
5pm CrossFit
1 x 5 @ 285 lbs
no shoes; w/ belt
6
Jason
Jarrells
5pm CrossFit
1 x 5 @ 285 lbs
7
Craig
Kreinest
5pm CrossFit
1 x 5 @ 275 lbs
295# for 4.5
7
David
Paladino
12pm CrossFit
1 x 5 @ 275 lbs
8
Moyzes
Dias
7pm CrossFit
1 x 5 @ 265 lbs
9
Andrés
Herrera
4pm CrossFit
1 x 5 @ 255 lbs
9
Brian
Kalmenson
6am CrossFit
1 x 5 @ 255 lbs
Back not good to go heavier today
9
Mike
Tighe
6am CrossFit
1 x 5 @ 255 lbs
10
Private
6am CrossFit
1 x 5 @ 245 lbs
10
Ryan
Figuerado
5pm CrossFit
1 x 5 @ 245 lbs
10
Ryan
Goderre
5pm CrossFit
1 x 5 @ 245 lbs
11
Ron
Kao
12pm CrossFit
1 x 5 @ 236 lbs
12
Ryan
Keith
12pm CrossFit
1 x 5 @ 235 lbs
13
Lenny
T
6pm CrossFit
1 x 5 @ 230 lbs
14
Private
6am CrossFit
1 x 5 @ 225 lbs
14
Bill
Curci
4pm CrossFit
1 x 5 @ 225 lbs
15
Jaimeson
Pollen
8am CrossFit
1 x 5 @ 215 lbs
16
Chad
Baker
12pm CrossFit
1 x 5 @ 207 lbs
17
Eric
Otero
8am CrossFit
1 x 5 @ 205 lbs
18
Ashish
Grover
7am CrossFit
1 x 5 @ 185 lbs
19
Trevor
Moncrief
12pm CrossFit
1 x 5 @ 175 lbs
20
Ahmed
Dahir
7am CrossFit
1 x 5 @ 165 lbs
21
Brandon
Thorsten
4pm CrossFit
6 x 5 @ 45 lbs
PT for the knee.
Female Clients
1
Patrisha
Wilson
6am CrossFit
1 x 5 @ 210 lbs
2
Zully
Barrientos
12pm CrossFit
1 x 5 @ 195 lbs
3
Deandra
Van Houten
8am CrossFit
1 x 5 @ 185 lbs
3
Lindsey
Hempy
6am CrossFit
1 x 5 @ 185 lbs
4
Camille
Chamberlen
8am CrossFit
1 x 5 @ 175 lbs
4
Private
8am CrossFit
1 x 5 @ 175 lbs
4
Laura
Ringgold
4pm CrossFit
1 x 5 @ 175 lbs
5
Jaclyn
Morbitzer
8am CrossFit
1 x 5 @ 165 lbs
5
Kym
Janke
12pm CrossFit
1 x 5 @ 165 lbs
5
Lisa
Gift
5pm CrossFit
1 x 5 @ 165 lbs
could have went heavier
6
Gracie
Laciste
4pm CrossFit
1 x 5 @ 160 lbs
2x180#
6
kasey
stark
5pm CrossFit
1 x 5 @ 160 lbs
7
Heather
Dunn
7pm CrossFit
1 x 5 @ 155 lbs
105,125,135,145,155
7
Janis
Green
7am CrossFit
1 x 5 @ 155 lbs
very sore knees
7
Patti
Gerckens
8am CrossFit
1 x 5 @ 155 lbs
8
Alissa
Cobb
6am CrossFit
1 x 5 @ 145 lbs
8
Private
4pm CrossFit
1 x 5 @ 145 lbs
8
Donica
Ryder ⛵️
6am CrossFit
1 x 5 @ 145 lbs
not pretty
9
April
Hernandez
8am CrossFit
1 x 5 @ 135 lbs
9
Brenna
Jarrells
12pm CrossFit
1 x 5 @ 135 lbs
9
Gretchen
Otero
8am CrossFit
1 x 5 @ 135 lbs
9
Theresa
Brinsa
12pm CrossFit
1 x 5 @ 135 lbs
9
Wifey
(aka Chris ...
6am CrossFit
1 x 5 @ 135 lbs
10
Cheryl
DeGrasse
7am CrossFit
2 x 5 @ 125 lbs
10
Allison
Hart
6pm CrossFit
1 x 5 @ 125 lbs
10
Becca
Chang
6pm CrossFit
1 x 5 @ 125 lbs
10
Tammy
Nguyen
6am CrossFit
1 x 5 @ 125 lbs
11
Michelle
Robidas
6am CrossFit
1 x 5 @ 122 lbs
12
Rowena
Sinclair
12pm CrossFit
1 x 5 @ 105 lbs
13
Esmeralda
Bernal
5pm CrossFit
1 x 5 @ 100 lbs
14
Janny
Zaa
6pm CrossFit
1 x 5 @ 95 lbs
14
Thuong
Ton
6am CrossFit
1 x 5 @ 95 lbs
15
Kaitlin
Woods
6pm CrossFit
1 x 5 @ 90 lbs
16
Nakisha
Sivers
6pm CrossFit
1 x 5 @ 75 lbs
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