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Components
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Wednesday - 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):
39 (17/22)
Workout
Wednesday
“Life is change. Growth is optional. Choose wisely.” We can all agree that the single constant in our universe is that things will change. From the most successful, to the struggling, we’ll all experience change. Yet there is something that separates the successful and the struggling. Not the type of change - because that's again just part of our world. But instead, the response to it. Change isn’t positive or negative in and of itself. It is our internal interpretation of the event that dictates whether it was good or bad. Where thoughts become actions, perception becomes reality. When we actively remind ourselves that events don't shape our world, and that our thoughts towards them do, we can see the growth opportunity in every moment. We just have to look for it.
Metcon
Metcon (Time)
For Time:
1000 Meter Row
40 Box Jumps (24/20)
15 C2B Pull-Ups
40 Dumbbell Box Step-Ups (50/35# to 24"/20")
15 C2B Pull-ups
40 Box Jumps
1000 Meter Row
STIMULUS
-A "down and back chipper", involving a moderate sized distance on the rower.
-A gymnastic/weight combination in the center (C2B + DB Box Step-Up) where individual pacing will be important.
-This is a chance for us to keep the C2B fresh in our repertoire.
STRATEGY
-This is a decent sized effort. We will be in the near 20:00 time range, naturally varying among athlete levels.
-The row and box jumps pace in the front half. We are thinking gymnastics.
-Push the gymnastics in the middle
-Bring it home strong in the second half.
Mobility
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 23, 2019
Male Clients
1
Chris
Bowen
4:30 PM CrossFit
17:08
2
Mark
Barnhart
3:30 PM CrossFit
18:18
3
Private
3:30 PM CrossFit
19:36
4
Rob
Bush
8:15 AM CrossFit
21:50
5
Adam
Keslosky
3:30 PM CrossFit
22:45
6
John
O'Keefe
12:15 PM CrossFit
25:24
7
Benjamin
Head
12:15 PM CrossFit
25:53
8
David
Spungin
4:30 PM CrossFit
26:21
9
Sylvain
Thibault
5:30 PM CrossFit
20:22
10
Private
5:30 PM CrossFit
20:49
11
Keith
Davis
4:30 PM CrossFit
21:55
12
Michael
Leonard
5:30 PM CrossFit
22:14
13
Mark
Richardson
3:30 PM CrossFit
23:36
14
Matthew
Emmons
8:15 AM CrossFit
24:00
15
Dan
Lincoln
6:00 AM CrossFit
25:22
16
ed
roy
12:15 PM CrossFit
26:36
17
Dan
Meller
12:15 PM CrossFit
27:34
Female Clients
1
Brooke
Bemis
5:30 PM CrossFit
20:26
2
Kristina
Barnhart
6:00 AM CrossFit
23:00
3
Jami
Cheateaux
8:15 AM CrossFit
23:43
4
Holly
Oglesby
9:30 AM CrossFit
24:33
5
Lexi
Landers
4:30 PM CrossFit
17:41
6
Karin
Thomsen
4:30 PM CrossFit
19:48
7
kathy
long
8:15 AM CrossFit
20:10
8
Kelly
Burns
8:15 AM CrossFit
21:57
9
Vicki
Spicer
8:15 AM CrossFit
22:30
10
Jennifer
DiCarlo
9:30 AM CrossFit
22:31
10
Sarah
Willoughby
5:30 PM CrossFit
22:31
11
Ruthann
Christensen
3:30 PM CrossFit
22:47
12
Casey
Bush
3:30 PM CrossFit
23:02
13
Teri
Heines
4:30 PM CrossFit
23:10
14
Kristin
Head
6:00 AM CrossFit
24:04
Rx Box and weight. chin over bar pull-ups
15
Zoe
Bergner
8:15 AM CrossFit
24:33
16
Heather
O’Leary
8:15 AM CrossFit
24:40
17
Allison
Fletcher
8:15 AM CrossFit
25:00
17
Dana
Bossert
8:15 AM CrossFit
25:00
18
Gretchen
Lasda
12:15 PM CrossFit
26:16
19
Gina
Steadman
12:15 PM CrossFit
26:38
20
Angie
O'Keefe
12:15 PM CrossFit
29:37
RX all but fewer step ups
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