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Components
Back Squat
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):
40 (19/21)
Workout
Wednesday
“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” - Daniel Ping Our greatest strength as humans: Malleability. Like playdough, the human being can mold and remold to whatever it desires to be. It’s incredible when you really think about it. Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all. However, if we carefully do it, we can get the playdough to soften. One droplet of water at a time, with patience, it starts to move again. The playdough is restored, and takes whatever shape it wants next. What is important here is that the playdough, even when in its most hardened state… was always playdough.
Strength
Back Squat
Back Squat
On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%
Metcon
Metcon (Time)
3 Rounds For Time: (20 Min Cap)
30/24 Calorie Row
20 Single DB Box Step-Ups (24"/20")
10 Squat Cleans (135/95)
Dumbbell: 50/35
STIMULUS
-Focus is on weights today, specifically on getting below parallel with the barbell.
-Light dumbbell on the box step-ups, where we are confident all three sets will be unbroken.
-Moderate weight on the barbell, where we are confident when fresh, we could complete 12+ unbroken.
STRATEGY
-Squat cleans are the focal point, and where we have the most potential to make up ground on.
-Row pace is strong at the start to get moving, but immediately settle in to a sustainable pace.
-Box step-ups are smooth and methodical, with one steady pace for all three rounds.
-Squat cleans is where we make our push, aiming for either consistent sets, or fast singles from the onset. Remind ourselves that we can recover on the next row. We just need to get there.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 13, 2019
Male Clients
1
Mark
Barnhart
3:30 PM CrossFit
2 x 2 @ 300 lbs
2
Adam
Keslosky
3:30 PM CrossFit
2 x 2 @ 275 lbs
3
Chris
Bowen
12:15 PM CrossFit
2 x 2 @ 265 lbs
4
Private
5:30 PM CrossFit
2 x 2 @ 245 lbs
5
Kevin
Lacjak
5:30 PM CrossFit
2 x 2 @ 235 lbs
6
Jim
Anderson
8:15 AM CrossFit
2 x 2 @ 225 lbs
7
Rob
Bush
6:00 AM CrossFit
2 x 2 @ 215 lbs
8
Alex
Kersis
3:30 PM CrossFit
2 x 2 @ 205 lbs
8
Sylvain
Thibault
5:30 PM CrossFit
2 x 2 @ 205 lbs
9
Brian
Johnson
4:30 PM CrossFit
2 x 2 @ 185 lbs
10
Dan
Meller
12:15 PM CrossFit
2 x 2 @ 165 lbs
10
Doug
Kittelsen
8:15 AM CrossFit
2 x 2 @ 165 lbs
10
Josh
White
8:15 AM CrossFit
2 x 2 @ 165 lbs
11
John
Hays
12:15 PM CrossFit
2 x 2 @ 145 lbs
12
IAIN
MCLEMAN
3:30 PM CrossFit
2 x 2 @ 135 lbs
13
Huge’s
Back!
5:30 PM CrossFit
2 x 2 @ 125 lbs
13
paul
lacjak
5:30 PM CrossFit
2 x 2 @ 125 lbs
14
Dan
Lincoln
6:00 AM CrossFit
2 x 2 @ 115 lbs
14
Matthew
Culligan
5:30 PM CrossFit
2 x 2 @ 115 lbs
Female Clients
1
Leah
Cowden
9:30 AM CrossFit
2 x 2 @ 165 lbs
2
Christina
Griggs
5:30 PM CrossFit
2 x 2 @ 140 lbs
3
Angie
O'Keefe
9:30 AM CrossFit
2 x 2 @ 130 lbs
3
Kristin
Head
6:00 AM CrossFit
2 x 2 @ 130 lbs
3
Kristina
Barnhart
6:00 AM CrossFit
2 x 2 @ 130 lbs
4
Susan
McDonald
6:00 AM CrossFit
2 x 2 @ 125 lbs
4
Teri
Heines
6:00 AM CrossFit
2 x 2 @ 125 lbs
5
Jennifer
DiCarlo
8:15 AM CrossFit
2 x 2 @ 115 lbs
5
Kerry
Riefenberg
3:30 PM CrossFit
2 x 2 @ 115 lbs
5
Lexi
Landers
4:30 PM CrossFit
2 x 2 @ 115 lbs
6
Jessica
Lessig
8:15 AM CrossFit
2 x 2 @ 105 lbs
6
Sage
Schoenfeld
6:00 AM CrossFit
2 x 2 @ 105 lbs
7
Karin
Thomsen
4:30 PM CrossFit
2 x 2 @ 95 lbs
7
Ruthann
Christensen
3:30 PM CrossFit
2 x 2 @ 95 lbs
7
Shana
Schubert
5:30 PM CrossFit
2 x 2 @ 95 lbs
8
Dana
Bossert
8:15 AM CrossFit
2 x 2 @ 85 lbs
8
Kathy
Griffiths
4:30 PM CrossFit
2 x 2 @ 85 lbs
8
Vicki
Spicer
8:15 AM CrossFit
2 x 2 @ 85 lbs
9
Allison
Fletcher
8:15 AM CrossFit
2 x 2 @ 75 lbs
9
kathy
long
8:15 AM CrossFit
2 x 2 @ 75 lbs
10
Gina
Steadman
9:30 AM CrossFit
2 x 2 @ 65 lbs
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