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Components
Paused Back Squats
Drift Away
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
11/16/2020 - 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):
36 (13/23)
Workout
11/16/2020
"There will never be a better you, then you." There is a lot to be said about authenticity. The first definition in the M-W dictionary reads: "worthy of acceptance or belief." If there's one sure way to find failure in something, it's through not being ourselves. It just doesn't pan out in the long run. While we always should remain a student, the harm lies in when we blur the lines between emulating the traits of our mentors; with trying to be them. Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further, to blaze the path further than before. We have incredible leaders to guide us. But it is now on us to push even further. And there's no one suited better for that, than you.
Warm-up
See Coach's board
Paused Back Squats (5 sets, 1 pausing back squat, 2 b. sqts.)
Back Squat w/ 3 second pause in the hole
all % based on 1RM back squat
set 1 - 55%
set 2 - 60%
set 3 - 65%
ser 4 - 70%
set 5 - 75%
- stay engaged in the bottom of the first squat, screw your feet into the floor.
- squeeze glutes so our hips are neutral n breathe into our diaphragm.
- score heaviest combination.
Modifications as required.
Drift Away (Time)
30 minute time cap
2 rds:
- 37/26 calories Echo Bike
- 50 double db power hang C&J MRx: 35/20; Rx & Rx+: 50/35
- 40 stationary "goblet hold" KB foward lunges 24/16 (green/yellow)
- 50 dead lift MRx: 155/105; Rx: 185/135; Rx+: 205/145
All weights should be something you can do 10+ times unbroken!
- break up these movements into two categories:
Bike and lunges: Keep moving
Hang C&J and DL: Chip Away at them
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 16, 2020
Male Clients
1
David
Spungin
12:15 PM CrossFit
1 x 3 @ 320 lbs
2
John
O'Keefe
4:30 PM CrossFit
1 x 3 @ 275 lbs
3
Rob
Bush
12:15 PM CrossFit
1 x 3 @ 245 lbs
4
Private
6:00 AM CrossFit
1 x 3 @ 220 lbs
5
Mark
Richardson
9:30 AM CrossFit
1 x 3 @ 215 lbs
5
scott
sabina
8:15 AM CrossFit
1 x 3 @ 215 lbs
6
Sylvain
Thibault
5:30 PM CrossFit
1 x 3 @ 205 lbs
7
Darren
Reed
4:30 PM CrossFit
1 x 3 @ 190 lbs
8
Jay
Griggs
8:15 AM CrossFit
1 x 3 @ 185 lbs
8
Matthew
Emmons
8:15 AM CrossFit
1 x 3 @ 185 lbs
9
Adam
Van Volkinburg
9:30 AM CrossFit
1 x 3 @ 155 lbs
9
Keith
Davis
5:30 PM CrossFit
1 x 3 @ 155 lbs
10
Ryan
Vogl
12:15 PM CrossFit
1 x 3 @ 95 lbs
Female Clients
1
Angie
O'Keefe
4:30 PM CrossFit
1 x 3 @ 125 lbs
1
Jordan
Dunbar
8:15 AM CrossFit
1 x 3 @ 125 lbs
1
Peri
Vogl
3:30 PM CrossFit
1 x 3 @ 125 lbs
2
Brooke
Bemis
5:30 PM CrossFit
1 x 3 @ 115 lbs
2
Jennifer
DiCarlo
8:15 AM CrossFit
1 x 3 @ 115 lbs
3
Beata
Wyatt
4:30 PM CrossFit
1 x 3 @ 110 lbs
4
Christina
Griggs
6:00 AM CrossFit
1 x 3 @ 105 lbs
4
Kerry
Riefenberg
3:30 PM CrossFit
1 x 3 @ 105 lbs
4
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 3 @ 105 lbs
4
Susan
McDonald
3:30 PM CrossFit
1 x 3 @ 105 lbs
5
courtney
alberts
9:30 AM CrossFit
1 x 3 @ 95 lbs
5
Kathy
Griffiths
8:15 AM CrossFit
1 x 3 @ 95 lbs
5
Sage
Schoenfeld
6:00 AM CrossFit
1 x 3 @ 95 lbs
6
Karin
Thomsen
5:30 PM CrossFit
1 x 3 @ 90 lbs
6
Ruthann
Christensen
12:15 PM CrossFit
1 x 3 @ 90 lbs
7
Amanda
Spungin
9:30 AM CrossFit
1 x 3 @ 85 lbs
7
Annie
Dougherty
9:30 AM CrossFit
1 x 3 @ 85 lbs
7
Vicki
Spicer
8:15 AM CrossFit
1 x 3 @ 85 lbs
8
Claudine
Phillips
6:00 AM CrossFit
1 x 3 @ 75 lbs
8
kathy
long
8:15 AM CrossFit
1 x 3 @ 75 lbs
8
Sarah
Griggs
6:00 AM CrossFit
1 x 3 @ 75 lbs
9
Nicole
Van Volkinburg
9:30 AM CrossFit
1 x 3 @ 65 lbs
10
Carmen
Doyle
5:30 PM CrossFit
1 x 3 @ 35 lbs
modified
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