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Components
The Fray
Body Armor C "Giant sets"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
11/04/2020 - 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):
25 (10/15)
Workout
11/04/2020
"The past is not predictive of the future." A short story to share. Mike is an 18 yr old HS student who has struggled throughout his entire academic career, specifically taking tests. But he's making his way by, just barely, until he reaches the biggest academic test of his lief, the SAT's. Out of nearly 1600, he scores 1480. Mike returns home and his Mother with all the motherly love she can muster asks How? How on earth? Are you sure you didn't cheat? They have dinner together and celebrate his incredible scores as they talk about college. From that point forward Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts to consistently score A's and doesn't see a C for the rest of his time in HS. He goes to an Ivy league school and after wards starts a very successful magazine company. Mike grows a multi-million dollar business. Six years later he receives a letter from the SAT board, there was a mistake. His scores were mixed up, he actually scored only a 740. People think his life changed when he got the 1480 score. It didn't. Mike changed his life when he changed his behavior and began to believe in himself. The past is indeed real. But the only time it becomes predictive of the future is if we let it and it changes how we act!
Warm-up
see coaches board
The Fray (Time)
- 800m run or erg
- 45 C2B pull-ups
- 30 OHS 115/85
- 400m run or erg
- 30 C2B pull-ups
- 15 OHS
- weight wise you should be able to do 21+ unbroken reps with the weight you choose.
- modifications as needed.
Body Armor C "Giant sets" (Time)
3 giant sets of:
- 40 sit-ups
- 20 forward lunges with double db OH 50/25
- 10 tempo weighted glute bridges (3s up/3s down) 225/135
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 04, 2020
Male Clients
1
Rob
Bush
12:15 PM CrossFit
20:55
2
Kevin
Gilbert
9:30 AM CrossFit
21:19
3
scott
sabina
8:15 AM CrossFit
17:37
4
Dan
Meller
12:15 PM CrossFit
18:23
Row, jumping PUs, 45lbs
5
Doug
Davis
12:15 PM CrossFit
20:58
kipping PUs, 95lbs first 20, 45lbs the rest.
6
Keith
Davis
5:30 PM CrossFit
21:15
7
John
Hays
9:30 AM CrossFit
21:27
Bike, kipping PUs, 45lbs
8
Matthew
Emmons
8:15 AM CrossFit
21:53
#95, kipping pu
9
Jay
Griggs
8:15 AM CrossFit
22:48
rx C2B, #95 front squat
10
David
Spungin
3:30 PM CrossFit
25:52
Female Clients
1
Kathy
Griffiths
8:15 AM CrossFit
15:30
1
Vicki
Spicer
8:15 AM CrossFit
15:30
2
Christina
Griggs
8:15 AM CrossFit
16:01
bench #65, goblet squat #20
3
Sage
Schoenfeld
8:15 AM CrossFit
16:50
4
Dana
Bossert
8:15 AM CrossFit
17:03
5
Peri
Vogl
6:00 AM CrossFit
17:41
Banded, #55
6
Jennifer
DiCarlo
9:30 AM CrossFit
19:25
Row, aussies, 15lbs
7
Kerry
Riefenberg
3:30 PM CrossFit
19:47
7
Ruthann
Christensen
12:15 PM CrossFit
19:47
banded PUs, 45lbs
8
Gina
Steadman
12:15 PM CrossFit
19:59
Bike, banded CTB, 15lbs
9
Hayley
Murphy
5:30 PM CrossFit
20:40
10
Susan
McDonald
3:30 PM CrossFit
21:52
11
Carly
Pearlman
3:30 PM CrossFit
23:02
12
Caitlin
Smith
3:30 PM CrossFit
24:45
13
Jordan
Dunbar
9:30 AM CrossFit
26:02
Bike, banded PUs, 65lbs
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