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Components
Cindy
KB Curls
Side Plank
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 16 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (19/23)
Workout
Nov 16
– Metcon: Today the goal is to stay away from shoulder fatigue. Break your work early on your push-ups if you need to. Overall, trying to complete a round every 60-90s or within your ability/sustaining that interval for the entire 20 minutes is your goal. Try to beat your previous score by 1 full round.
Warm-up
A:
At a slow/consistent pace:
10-8-6-4-2
Air Squats
Squat Thrusts
Hollow Rocks
Then,
Grab a band and complete
50 Banded Pulldowns
50 Banded Pushdowns
Then,
3-Way Banded Shoulder Lat Stretch + Foam Roll each Lat x 60s each
Metcon Prep
B: Metcon (No Measure)
Spend 10 Minutes on Reviewing Pull-up and Push-up scaling as well as getting warm.
Metcon
C: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
Extra Credit
D1: KB Curls (3 x 10. Rest 30s.)
https://www.youtube.com/watch?v=EGEfZKYpJZI
D2: Side Plank (3 x 15s each. Rest 30s.)
Side plank, on elbow, or full arm extension.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 16, 2018
Male Clients
1
Jordan
Vance
1:00PM CrossFit Group Cla...
26 + 5
2
Greg
Barber
6:00 CrossFit Group Clase...
22 + 13
3
Stephen
Dees
1:00PM CrossFit Group Cla...
22 + 8
4
Kevin
Randel
1:00PM CrossFit Group Cla...
18 + 13
5
Scott
Stalls
8:45 CrossFit Group Class...
18 + 10
6
Clark
Wilson
6:00 CrossFit Group Clase...
17 + 7
7
Daniel
Scullion
6:00 CrossFit Group Clase...
16 + 7
8
Brian
Rogers
6:00 CrossFit Group Clase...
15 + 0
9
Paul
Ragan
5:00PM CrossFit Group Cla...
14 + 15
10
Kevin
Boyette
5:00PM CrossFit Group Cla...
14 + 5
10
Phillip
Jacobs
5:00PM CrossFit Group Cla...
14 + 5
11
Dan
Glauber
6:00 CrossFit Group Clase...
14 + 0
12
Jon
Higgins
6:00 CrossFit Group Clase...
16 + 1
13
Jeff
Groves
8:45 CrossFit Group Class...
15 + 10
14
Adam
Zazzali
6:00 CrossFit Group Clase...
11 + 0
banded p/u
14
Christian
Bolz
1:00PM CrossFit Group Cla...
11 + 0
15
Justin
Van Zyl
7:00 CrossFit Group Clase...
8 + 5
16
TJ
Beatty
6:00 CrossFit Group Clase...
7 + 5
Purple band
17
Brendan
Davenport
8:45 CrossFit Group Class...
0 + 0
Female Clients
1
Amber
Barber
7:00 CrossFit Group Clase...
20 + 1
2
Eileen
Rogers
1:00PM CrossFit Group Cla...
19 + 21
3
Liz
Vasquez
8:45 CrossFit Group Class...
19 + 0
4
Lindsey
Gerkens
6:00 CrossFit Group Clase...
17 + 14
5
Meg
Gemelli
1:00PM CrossFit Group Cla...
16 + 4
Officially whooped 👍🏻 strict push, reg. kipping pulls
6
Shelby
Morge
5:00PM CrossFit Group Cla...
15 + 12
7
Jill
Scullion
1:00PM CrossFit Group Cla...
11 + 11
Strict push ups
8
Christine
Abbata
5:00PM CrossFit Group Cla...
11 + 0
9
Christina
Dees
7:00 CrossFit Group Clase...
19 + 25
PullU purple band; half way added green band *switched to HR Push...
10
Christine
Cadwallader
8:45 CrossFit Group Class...
15 + 13
Ring rows, #12 shoulder press/ bench press on floor
11
Fraleane
Holt
6:00 CrossFit Group Clase...
15 + 7
Banded pull ups, knee push ups
12
Alisa
Groves
8:45 CrossFit Group Class...
15 + 0
12
Brooke
Higgins
6:00 CrossFit Group Clase...
15 + 0
9 w/ regular pull-ups 6 w/ kipping pull-ups
13
Jade
Knutson Day
6:00 CrossFit Group Clase...
14 + 17
Lat pull down at 80lbs with an ultra wide grip, pushups from the ...
14
Private
6:00 CrossFit Group Clase...
14 + 7
15
Monica
Jacobs
8:45 CrossFit Group Class...
13 + 17
Banded pull ups
16
Rebecca
McHenry
5:00PM CrossFit Group Cla...
13 + 6
Lat pulls @50, box push ups @30
17
Anna
Zarn
5:00PM CrossFit Group Cla...
12 + 12
Purple band, 24” box push ups
18
Brooke
Scacheri
8:45 CrossFit Group Class...
12 + 5
Ring rows,
19
Robynn
Tomaselli
5:00PM CrossFit Group Cla...
12 + 0
3-6-9 Black and purple band pull ups
20
Debbie
Bolz
1:00PM CrossFit Group Cla...
9 + 5
Banded pull ups
21
Katie
Ragan
5:00PM CrossFit Group Cla...
8 + 15
L2, Black Band
22
Jessica
Weinkle
1:00PM CrossFit Group Cla...
8 + 5
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