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Components
Squat Clean
Pavement
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Nov 5 - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
59 (24/35)
Workout
Nov 5
– Strength: Build to a max over the course of 6-7 sets. If you have a current 1RM try to beat it by 5-10#s but today we want you to end on a high note so don’t get greedy! – Metcon: Today’s metcon is about managing your heart-rate and leg fatigue. Break sets before you have to because the DU’s are going elevate your HR so avoiding redlining needs to be a priority.
Warm-up
A:
Grab a light KB + 10 Reps of each movement.
– Walking Lunges
– Russian Swings
– Air Squats
– Yoga Push-ups
– Goblet Squats
– Thoracic Rotations each side
– Hollow Rocks
– American Swings
– Burpees
Then grab a barbell and review the squat clean. Perform reps on the coaches call.
Strength/Skill
B: Squat Clean (1RM. Rest 2:00)
Squat Clean
– Build to a 1RM over the course of 6-7 sets.
– Beginner: Work on Technique with light loads or Front Squat up to a moderate set of 3.
Metcon Prep
C: Metcon (No Measure)
Warm-up KBS/Goblet Squats/Double Unders
Metcon
D: Pavement (Time)
4 RFT:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
L3: (53, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
15:00 Cap
Extra Credit
E: Metcon (No Measure)
5 Minutes of Parasympathetic Breathing
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 05, 2018
Male Clients
1
Kevin
Randel
1:00PM CrossFit Group Cla...
1 x 1 @ 280 lbs
290 Fail✌🏼
2
Jason
McLeod
6:00 CrossFit Group Clase...
1 x 1 @ 245 lbs
Completed 11/8
3
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 1 @ 230 lbs
4
Bradley
Farrell
5:00PM CrossFit Group Cla...
1 x 1 @ 225 lbs
4
Dan
Glauber
6:00 CrossFit Group Clase...
1 x 1 @ 225 lbs
3x95, 3x135, 2x175, 1x185, 1x205, 1x215, 1x225
4
Ryan
Fox
5:00PM CrossFit Group Cla...
1 x 1 @ 225 lbs
Power clean.
5
Stephen
Dees
1:00PM CrossFit Group Cla...
1 x 1 @ 215 lbs
6
Alan
Brook
1:00PM CrossFit Group Cla...
1 x 1 @ 200 lbs
5# PR
6
Greg
Barber
6:00 CrossFit Group Clase...
1 x 1 @ 200 lbs
6
Kevin
Boyette
6:00PM CrossFit Group Cla...
1 x 1 @ 200 lbs
7
Scott
Shapiro
5:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
8
Brett
Keeler
6:00 CrossFit Group Clase...
1 x 1 @ 185 lbs
Clean then squat. Need to cleanup
8
Brian
Rogers
7:00 CrossFit Group Clase...
1 x 1 @ 185 lbs
8
David
Girardot
7:00 CrossFit Group Clase...
1 x 1 @ 185 lbs
195 power clean
8
Joseph
McHenry
6:00 CrossFit Group Clase...
1 x 1 @ 185 lbs
9
Dan
Lee
6:00 CrossFit Group Clase...
1 x 1 @ 175 lbs
9
TJ
Beatty
6:00 CrossFit Group Clase...
1 x 1 @ 175 lbs
95 x 3 115 x 2 135 x 2 155 x 1 175 x 1 195 x 1 No Rep
10
Kevin
English
6:00PM CrossFit Group Cla...
1 x 1 @ 155 lbs
10
Paul
Ragan
5:00PM CrossFit Group Cla...
1 x 1 @ 155 lbs
11
Scott
Stalls
8:45 CrossFit Group Class...
1 x 1 @ 150 lbs
12
Brendan
Davenport
8:45 CrossFit Group Class...
2 x 2 @ 145 lbs
one or two of these was ok. one, I actually fell down, and the ot...
13
Christian
Bolz
1:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
14
Adam
Zazzali
6:00 CrossFit Group Clase...
1 x 1 @ 125 lbs
15
Jon
Higgins
6:00 CrossFit Group Clase...
1 x 1 @ 110 lbs
Female Clients
1
Jill
Scullion
6:00 CrossFit Group Clase...
1 x 1 @ 170 lbs
2
Kimberly
Grenier
8:45 CrossFit Group Class...
1 x 1 @ 160 lbs
10lb PR
3
Rachel
Rakes
8:45 CrossFit Group Class...
1 x 1 @ 150 lbs
5# PR
3
Stephanie
Sumner
6:00 CrossFit Group Clase...
1 x 1 @ 150 lbs
4
Jade
Knutson Day
6:00 CrossFit Group Clase...
3 x 1 @ 145 lbs
Stayed at 145x3x1 (85%) per coaches instructions
4
Meg
Gemelli
1:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
Finally PR’d above BW 👍🏻
5
Shelby
Morge
6:00PM CrossFit Group Cla...
1 x 1 @ 140 lbs
Technically it was clean + squat. But I was happy with two 140 lb...
6
Gretchen
Steed
5:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
7
Courtney
Steele
6:00PM CrossFit Group Cla...
1 x 1 @ 125 lbs
7
Kaysie
Keeler
8:45 CrossFit Group Class...
1 x 1 @ 125 lbs
55;65;75;85;105;115;125
7
Lindsey
Gerkens
8:45 CrossFit Group Class...
1 x 1 @ 125 lbs
Failed 130, stuck halfway up
8
Cherie
Borders
6:00 CrossFit Group Clase...
1 x 1 @ 122 lbs
9
Fraleane
Holt
6:00 CrossFit Group Clase...
1 x 1 @ 120 lbs
65, 70, 80, 85, 95, 105, 110, 115, 120
10
Anna
Zarn
5:00PM CrossFit Group Cla...
1 x 1 @ 115 lbs
10
Christine
Cadwallader
8:45 CrossFit Group Class...
1 x 1 @ 115 lbs
10
Debbie
Bolz
1:00PM CrossFit Group Cla...
1 x 1 @ 115 lbs
10
Jamie
Troche
6:00 CrossFit Group Clase...
1 x 1 @ 115 lbs
10
Liz
Vasquez
8:45 CrossFit Group Class...
1 x 1 @ 115 lbs
11
Amber
Barber
7:00 CrossFit Group Clase...
1 x 1 @ 110 lbs
11
Christine
Abbata
6:00 CrossFit Group Clase...
1 x 1 @ 110 lbs
12
Private
6:00 CrossFit Group Clase...
1 x 1 @ 105 lbs
13
Amanda
Michael
1:00PM CrossFit Group Cla...
1 x 2 @ 100 lbs
13
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 1 @ 100 lbs
13
Selena
Boyette
6:00 CrossFit Group Clase...
1 x 1 @ 100 lbs
Careful back
14
Krissi
Evans
5:00PM CrossFit Group Cla...
5 x 5 @ 95 lbs
Squats to a ball on a plate
14
Christina
Dees
8:45 CrossFit Group Class...
1 x 1 @ 95 lbs
14
Rebecca
McHenry
6:00PM CrossFit Group Cla...
1 x 1 @ 95 lbs
15
Jessica
Weinkle
6:00PM CrossFit Group Cla...
1 x 1 @ 90 lbs
15
Katie
Ragan
6:00PM CrossFit Group Cla...
1 x 1 @ 90 lbs
Needs to be faster.
16
Brooke
Scacheri
8:45 CrossFit Group Class...
1 x 1 @ 85 lbs
16
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 85 lbs
55,65,75,80,85 30# PR
17
Emma
English
1:00PM CrossFit Group Cla...
1 x 1 @ 80 lbs
18
Elizabeth
McLamb
6:00PM CrossFit Group Cla...
1 x 1 @ 60 lbs
18
Karla
Fierimonte
8:45 CrossFit Group Class...
1 x 1 @ 60 lbs
18
Lisa
Pope
6:00PM CrossFit Group Cla...
1 x 1 @ 60 lbs
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