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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
Strength Season begins with Volume Day! - 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):
49 (24/25)
Workout
Strength Season begins with Volume Day!
Warm-up
20 Air Squats
5 Double Push-up Lunges
10 High Five Squats
15 GHD Hip Extensions
20 Banded Face Pulls
2 minutes Handstand Progressions
Strength
Back Squat (5 x 5 @ 90% of 5RM)
5RM as established last week.
20 minutes
Bench Press (5 x 5 @ 90% of 5RM)
Bench Press
5RM as established last week
18 minutes
DB Lunges (2x10/leg)
To be done in up/down fashion on one side then the other.
Use 1 DB weight down from last week's 10RM/leg.
Log in TOTAL weight, note in comments weight PER hand
8 minutes
Metcon
Metcon (Distance)
Play the Darts game on the Rower and log in your meters rowed (given at the end), with your game score in the comments
Mobility
Metcon (No Measure)
2 min Foam Roll T-Spine
2 min Foam Roll Quads
2 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 21, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
5 x 5 @ 301 lbs
2
Connor
Miller 🍟 🍔
6pm CrossFit
5 x 5 @ 285 lbs
90% of 315x5. Sets 1&2 no belt
2
Scott
Kellner
7am CrossFit
5 x 5 @ 285 lbs
3
Adam
Gelfand
12pm CrossFit
5 x 5 @ 275 lbs
3
David
Paladino
12pm CrossFit
5 x 5 @ 275 lbs
3
Jim
Pinkerton
6am CrossFit
5 x 5 @ 275 lbs
4
Olivier
Derei
6pm CrossFit
5 x 5 @ 265 lbs
5
AJ!
Isabelo
6am CrossFit
5 x 5 @ 255 lbs
w/belt; no shoes
6
Brian
Kalmenson
6am CrossFit
5 x 5 @ 245 lbs
6
Jake
White
6am CrossFit
5 x 5 @ 245 lbs
belt helped
7
Mike
Tighe
4pm CrossFit
5 x 5 @ 240 lbs
8
Andrés
Herrera
4pm CrossFit
5 x 5 @ 225 lbs
8
Jason
Pierson
12pm CrossFit
5 x 5 @ 225 lbs
9
Lenny
T
7pm CrossFit
5 x 5 @ 210 lbs
10
Ryan
Keith
12pm CrossFit
5 x 5 @ 205 lbs
11
Bill
Curci
4pm CrossFit
5 x 5 @ 202.5 lbs
12
Jaimeson
Pollen
5pm CrossFit
5 x 5 @ 195 lbs
13
Chad
Baker
12pm CrossFit
5 x 5 @ 185 lbs
13
Eric
Otero
6pm CrossFit
5 x 5 @ 185 lbs
14
S.W
SHIM
12pm CrossFit
5 x 5 @ 165 lbs
15
Trevor
Moncrief
8am CrossFit
5 x 5 @ 160 lbs
16
Chris
Christian
6am CrossFit
5 x 5 @ 155 lbs
17
Mel
Nutter
7pm CrossFit
5 x 5 @ 135 lbs
18
Julian
Haddad
12pm CrossFit
5 x 5 @ 125 lbs
Female Clients
1
ashley
green
6pm CrossFit
5 x 5 @ 205 lbs
2
Lindsey
Hempy
6am CrossFit
5 x 5 @ 170 lbs
no belt
3
Deandra
Van Houten
12pm CrossFit
5 x 5 @ 165 lbs
3
Rachael
Storm
5pm CrossFit
5 x 5 @ 165 lbs
preggo scale
4
Laura
Ringgold
5pm CrossFit
5 x 5 @ 158 lbs
5
Jaclyn
Morbitzer
8am CrossFit
5 x 5 @ 150 lbs
6
Lisa
Gift
5pm CrossFit
5 x 5 @ 148 lbs
7
kasey
stark
5pm CrossFit
5 x 5 @ 145 lbs
7
Ruth
Rittermann
6am CrossFit
5 x 5 @ 145 lbs
8
Janis
Green
7am CrossFit
5 x 5 @ 140 lbs
Lifters
9
Brenna
Jarrells
12pm CrossFit
5 x 5 @ 125 lbs
10
Theresa
Brinsa
6am CrossFit
5 x 5 @ 121.5 lbs
11
April
Hernandez
8am CrossFit
5 x 5 @ 121 lbs
12
Becca
Chang
6pm CrossFit
5 x 5 @ 120 lbs
First round @ 115
12
Gretchen
Otero
6pm CrossFit
5 x 5 @ 120 lbs
13
Allison
Hart
12pm CrossFit
5 x 5 @ 115 lbs
14
Michelle
Robidas
6am CrossFit
5 x 5 @ 110 lbs
15
Esmeralda
Bernal
6pm CrossFit
5 x 5 @ 105 lbs
15
Kelly
Hill
6am CrossFit
5 x 5 @ 105 lbs
16
Rowena
Sinclair
12pm CrossFit
5 x 5 @ 95 lbs
17
Thuong
Ton
6am CrossFit
5 x 5 @ 85 lbs
18
Nakisha
Sivers
5pm CrossFit
5 x 5 @ 55 lbs
sub Good mornings
19
Claudia
Chaloner
6pm CrossFit
1 x 5 @ 245 lbs
265 x 2, belt pressure weirdness
19
Gracie
Laciste
4pm CrossFit
1 x 5 @ 175 lbs
3x180# *effed up did last weeks 5RM again 🤦🏻♀️
19
Patricia
Brown
6pm CrossFit
1 x 5 @ 175 lbs
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