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Components
Strict Pull-Up
Point Break
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - 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):
41 (19/22)
Workout
Monday
“You must expect great things of yourself before you can do them.” – Michael Jordan The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible. But this belief matters most not at the start, but in the middle. When hit the missteps... the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more "attainable". Not because it's what we really wanted, but because we're letting our circumstances change our belief that was once there. That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet... we know the rest of that story. What will be ours?
Gymnastic Conditioning
Strict Pull-Up
Not for Time:
30% Max Strict Pull-Ups + 50' HS Walk
40% Max Strict Pull-Ups + 50' HS Walk
50% Max Strict Pull-Ups + 50' HS Walk
40% Max Strict Pull-Ups + 50' HS Walk
30% Max Strict Pull-Ups + 50' HS Walk
STIMULUS
-Not for time - truly practice.
-The aim is to build up, and down, on the strict pull-up percentages.
-All sets are intended to be unbroken on the bar, and we are looking for a HS walk distance that we feel confident completing in 1:30 or less each round.
Metcon
Point Break (AMRAP - Rounds and Reps)
AMRAP 15:
20 DB Hang CJ (40/30) (50/35)
21/15 Calorie Row
20 DB Box Step-Ups (24"/20") (40/30) (Rx+=50/35)
21/15 Calorie Row
20 DB Weighted Sit-ups (40/30) (Rx+= GHD Sit-Ups)
SUBSTITUTIONS
Sit-Ups:
-30 Unweightred AbMat Sit-Ups
STIMULUS
-Working with the dumbbell today on our conditioning in three places. DB Hang CJ, DB Box Step-Ups and DB Weighted Sit-ups.
-Light dumbbell, at "Open" loading. 30+ reps unbroken when fresh.
-Aim here is to move at a consistent pace throughout, keeping the movements fresh in the mind.
STRATEGY
-On the DB CJ, DB Box Step-Ups, and DB Sit-Ups, we are looking to push for large, if not unbroken sets.
-The pacer now becomes the row, and is what either speeds us up or slows us down.
-A micro-goal in the workout is to test our pacing on the Rower. How well can we choose, and hold, a pace?
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 14, 2019
Male Clients
1
Jay
Griggs
8:15 AM CrossFit
1 x 9
2
Alex
Kersis
3:30 PM CrossFit
1 x 8
2
Benjamin
Head
9:30 AM CrossFit
1 x 8
3
Private
6:00 AM CrossFit
1 x 7
4
Adam
Keslosky
3:30 PM CrossFit
1 x 6
4
David
Spungin
12:15 PM CrossFit
1 x 6
4
Erik
Christians
8:15 AM CrossFit
1 x 6
4
John
Hays
9:30 AM CrossFit
1 x 6
5
Dan
Lincoln
6:00 AM CrossFit
1 x 5
5
Private
5:30 PM CrossFit
1 x 5
5
Matthew
Emmons
8:15 AM CrossFit
1 x 5
6
Duncan
Emmons
8:15 AM CrossFit
1 x 4
7
Mark
Richardson
4:30 PM CrossFit
1 x 3
8
michael
doyle
5:30 PM CrossFit
1 x 12
8
Tommy
Culligan
5:30 PM CrossFit
1 x 12
9
Gil
Gomez
9:30 AM CrossFit
1 x 10
10
Josh
Arquette
12:15 PM CrossFit
1 x 8
11
Keith
Davis
4:30 PM CrossFit
1 x 5
band
12
Jim
Anderson
9:30 AM CrossFit
1 x 4
Female Clients
1
Kristina
Barnhart
6:00 AM CrossFit
1 x 5
2
Angie
O'Keefe
8:15 AM CrossFit
1 x 4
2
Holly
Oglesby
12:15 PM CrossFit
1 x 4
2
Jami
Cheateaux
12:15 PM CrossFit
1 x 4
3
Amanda
Spungin
9:30 AM CrossFit
1 x 3
3
Kerry
Riefenberg
3:30 PM CrossFit
1 x 3
4
Lia
Christians
8:15 AM CrossFit
1 x 2
4
Peri
Vogl
9:30 AM CrossFit
1 x 2
5
Teri
Heines
9:30 AM CrossFit
1 x 1
6
jennifer
berens
12:15 PM CrossFit
1 x 10
7
courtney
alberts
9:30 AM CrossFit
1 x 8
8
Karin
Thomsen
5:30 PM CrossFit
1 x 6
box
8
Ruthann
Christensen
3:30 PM CrossFit
1 x 6
box
9
Christina
Griggs
8:15 AM CrossFit
1 x 5
9
Kelly
Burns
8:15 AM CrossFit
1 x 5
a real problem
9
Kristin
Head
6:00 AM CrossFit
1 x 5
box
9
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 5
bands
9
Sarah
Willoughby
5:30 PM CrossFit
1 x 5
box
9
Vicki
Spicer
8:15 AM CrossFit
1 x 5
rings
10
Gina
Steadman
12:15 PM CrossFit
1 x 4
10
Maya
Gonzales
8:15 AM CrossFit
1 x 4
bands
11
Ann-Marie
whittington
8:15 AM CrossFit
1 x 3
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