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Paul Bunyon

Core Body Armor

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Workout

10/28/2020

"Choices reveal our intentions." Every choice we make today is a vote in a certain direction. If we choose to hit the snooze button today, we are more likely to hit it again tomorrow. If we choose to have the snack we shouldn't be having today, we're more likely to have the same tomorrow. If we choose to allow negative thoughts to take hold in our mind, we're more likely to let additional ones consume the rest of our lives. We realize that the choices we make ultimately will result in the person we become. Accountable to our thoughts, responsible to our actions.

Paul Bunyon (AMRAP - Rounds and Reps)

15 min. AMRAP
- 60 du's (100 singles)
- 20/15 Cal Echo Bike
- 9 deadlifts 205/145

- expect from 2-5 rounds.

Modifications:
- as needed

Core Body Armor (Weight)

3 sets of:
- 15 weighted glute bridges
- 12 double KB front rack box step ups
- 9 pausing V- ups
(rest between 1 min and 90s between sets)

- core work across 3 different movements
- movement focus, not loading or intensity.
- working slowly and with full control will help our joints and tendons to stay strong and healthy
- our pause during the V-ups will be at the top of the "V".
- we will score the weight of the glute bridge for our score. Weight can increase of the three sets. Score heaviest set.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, October 28, 2020

Male Clients

1

Rob
Bush

8:15 AM CrossFit

4 + 77

2

Private

6:00 AM CrossFit

4 + 55

3

John
O'Keefe

12:15 PM CrossFit

4 + 7

4

David
Spungin

12:15 PM CrossFit

2 + 67

5

Duncan
Emmons

8:15 AM CrossFit

4 + 115

singles, #135

6

John
Hays

9:30 AM CrossFit

4 + 109

Singles, 45lbs

7

Matthew
Emmons

8:15 AM CrossFit

4 + 85

singles, rx weight

8

Brandon
McCarthy

5:30 PM CrossFit

4 + 9

9

scott
sabina

8:15 AM CrossFit

3 + 114

singles, rx weight

10

Alex
Kersis

3:30 PM CrossFit

3 + 110

Rx weight

11

Keith
Davis

5:30 PM CrossFit

3 + 40

12

Dan
Lincoln

6:00 AM CrossFit

3 + 27

singles

Female Clients

1

Brooke
Bemis

4:30 PM CrossFit

4 + 19

2

Peri
Vogl

6:00 AM CrossFit

3 + 10

3

Christina
Griggs

8:15 AM CrossFit

2 + 83

4

Heather
O’Leary

9:30 AM CrossFit

5 + 40

Singles, 95lbs

5

kathy
long

8:15 AM CrossFit

4 + 103

singles

6

Amanda
Spungin

9:30 AM CrossFit

4 + 71

85lbs, DU’s

7

Susan
McDonald

6:00 AM CrossFit

4 + 30

#95 dl

7

Vicki
Spicer

8:15 AM CrossFit

4 + 30

air squats

8

Avani
Patel

5:30 PM CrossFit

4 + 0

8

Caitlin
Smith

4:30 PM CrossFit

4 + 0

8

Gina
Steadman

12:15 PM CrossFit

4 + 0

Singles, 15lbs

8

Maya
PATEL

5:30 PM CrossFit

4 + 0

9

Allison
Fletcher

9:30 AM CrossFit

3 + 157

Singles, 85lbs

9

Annie
Dougherty

4:30 PM CrossFit

3 + 157

135 lbs, singles

10

Kerry
Riefenberg

3:30 PM CrossFit

3 + 121

11

Kathy
Griffiths

8:15 AM CrossFit

3 + 105

singles, rx weight

12

Ruthann
Christensen

12:15 PM CrossFit

3 + 102

Singles, 105lbs

13

Jennifer
DiCarlo

9:30 AM CrossFit

3 + 87

80 Single leg singles, 85lbs

14

Angie
O'Keefe

6:00 AM CrossFit

3 + 60

#105 dl

15

Carly
Pearlman

4:30 PM CrossFit

3 + 0