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Components
Chelsea
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Remote Coaching/Programming
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
10.14.2021 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
7:00pm CrossFit
8:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
44 (32/12)
Workout
10.14.2021
Warm-up
AMRAP 5
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
Warm-Up
Teaching Focuses
1) Develop the backswing by starting with the knees flexed and the
heels at the
glutes. Aggressively drive the feet down, extending the legs and
pressing down
on the bar with the arms.
2) Once the chin clears the bar, it is a controlled "fall" to arm extension as the feet are
brought back to the glutes.
3) Keep the elbows down and in front of the bar at the top of the pullup to avoid
pulling through the bar.
4) Athletes should come to a "dead" stop after each set regardless of
the number of
repetitions.
5) Slowly increase the volume of consecutive repetitions as long as
the athlete
maintains control.
Metcon
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
- If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
Intermediate: 3-7-11
Beginner: 5*-5-7
*Ring Row
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Distance)
12 sets for distance:
:45 Slow Pace
:15 Fast Pace
- Use the Bike, Rower, or
SkiErg
- Maintain the same "slow"
pace
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 14, 2021
Male Clients
1
Dontae
Smiley
12:00 PM CrossFit
30 + 0
pull ups and push ups were fine.... squats started adding up... :...
1
Eric
Wrona
7:00 am CrossFit
30 + 0
All :34 or less
2
Sergio
Palazzi
12:00 PM CrossFit
22 + 0
3
Eric
Leininger
5:00 am CrossFit
21 + 0
27+2 total
4
Private
6:00 am CrossFit
11 + 0
4
Eric
Micek
6:00 am CrossFit
11 + 0
11 unbroken, 23 total
5
Brian
Jones
12:00 PM CrossFit
10 + 0
16 additional rds. @ 3-7-11
5
Mark
Brooks
5:00 am CrossFit
10 + 0
16 @ Intermediate
5
Tom
Machness
8:00 PM CrossFit
10 + 0
Rest was 3+5+7
6
Daz
Williams
6:00 am CrossFit
9 + 0
24 Rds Ttl (RX + Inter.)
7
Daz
Williams
6:00 pm CrossFit
7 + 0
26 total
7
Private
12:00 PM CrossFit
7 + 0
8
Private
5:00 am CrossFit
6 + 26
9
Joseph
Pina
7:00pm CrossFit
6 + 20
6 rd UB 12 more RX after
10
Anastacio
Nieves
7:00pm CrossFit
6 + 5
10
Ido
Nagar
7:00pm CrossFit
6 + 5
continued the rest with 1 round rests in between
11
Jason
Pavelka
6:00 am CrossFit
6 + 0
24 rd, 3/7/11 after 6
12
Kyle
Jones
6:00 am CrossFit
5 + 0
15ish intermediate after
12
Venkatesh
Bandaru
7:00 am CrossFit
5 + 0
+ 23 intermediate + 2 minute break
13
Hitesh
Patel
5:00 am CrossFit
4 + 0
remaining 26 rounds completed 3/7/11 intermediate
13
John
Curl
6:00 am CrossFit
4 + 0
19 total - rx
14
Angel
Lecuona
7:00 am CrossFit
30 + 0
3jpu, 5pu,10squad
14
Sudheer
Reddy
5:00 pm CrossFit
30 + 0
4Rx, rest Intermediate with knee pu
14
Vinod
Nutakki
5:00 pm CrossFit
30 + 0
14 rounds of strict pullups and pushups 16 rounds of jumping pull...
15
Jimmy
Fougerouss
7:00pm CrossFit
27 + 605
16
Marco
domingo
6:00 pm CrossFit
26 + 0
rx jumping pull ups till the 7th round. Intermediate Jumping pull...
17
Nick
Cortes
12:00 PM CrossFit
22 + 0
5 Rx, rest intermediate
18
Alex
De Chermont
6:00 am CrossFit
20 + 0
5-7-10 ring rows
19
Rocky
Mattela
5:00 pm CrossFit
14 + 5
rest are AMRAP
20
Noel
Janacek
5:00 am CrossFit
14 + 0
Kneeling PU Intermediate, rest 1, 10 KPU beginner, rest 1, 4 KPU ...
21
Benjamin
Brown
5:00 pm CrossFit
6 + 0
21
David
Guerra
5:00 am CrossFit
6 + 0
5,10, 15=Bent Row#95, PU, Air Squat (18+20)
Female Clients
1
Sandra
Ortega
7:00pm CrossFit
3 + 13
3/ 13 Rx. Beginner 9 rnds then finish with 5 intermediate. Total...
2
Cathy
Landry
5:00 pm CrossFit
30 + 0
5.10.15x3, 3.7.11 banded pu and knee pu
2
Private
5:00 pm CrossFit
30 + 0
2
Claudia
Travers
5:00 pm CrossFit
30 + 0
#3#7#11 for 16 rounds #5#5#7 pull-ups with ring-rose
2
Luz
Retana
8:00 PM CrossFit
30 + 0
2
Michelle
Purcell
6:00 am CrossFit
30 + 0
3-7-11 x30 jumping PU; 12 rds legit push-ups & rest knee push-ups
2
Mindabeth
Levin
6:00 am CrossFit
30 + 0
3 pullups, 6 pushups, 6 air squats
2
Neelima
Agrawal
5:00 am CrossFit
30 + 0
Intermediate 3 7 11 ring rows
2
Stephanie
Carenza
5:00 am CrossFit
30 + 0
3-7-11 intermediate
2
Susan
Jost
5:00 am CrossFit
30 + 0
intermediate, 3 RR, 7, 11
3
Charity
Miller
7:00 am CrossFit
16 + 0
Beginner rounds +11 AMRAP rounds
4
Sarah
Ezell
5:00 am CrossFit
5 + 10
5-10-15 Jumping pull ups, knee push ups, then 13+ 7
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