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Components
Shuffleboard
Unbroken Midline #1
Unbroken midline #2
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
11/17/2020 - 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):
28 (16/12)
Workout
11/17/2020
"I want to see it before I believe it." We are visually oriented people. We seem to trust our eyes more than our senses. That's why we call our ultimate direction our "vision." It's why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it. Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real. Write down our vision. Write down our goals. Write down anything that is important, not because it's a mundane task; but because we need to see it, before we believe it.
Warm-up
See coach's board
Shuffleboard (Time)
(Approx. 25 min.)
- 800m run
- 25 thrusters MRx: 75/55; Rx: 95/65; Rx+ 135/95
- MRx & Rx: 15 C2 B puul-ups; Rx+:15 bar muscle-ups
- 800m run
- 25 OHS (same weights)
- 25 t2b
- 800m run
- 25 front squats (same weights)
- 35 C2B pull-ups
- choose a weight that you can do 15+ reps unbroken when fresh
Modifications:
(also Rx if weather or injury prohibits you from running)
- 1,000m row
- 800m ski
- 50/35 Calorie Echo Bike
Unbroken Midline #1 (Time)
60-50-40 GHD sit ups (Rx+)
(10 minute cap)
-reaching for unbroken sets today
- rest as needed between sets
- consider even a slight pause to be a break of that set.
Modifications:
- 90-75-60 abmat or V-ups
- fewer reps in a set
- weighted sit-ups
Unbroken midline #2 (Time)
60-50-40
asme as the last one
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 17, 2020
Male Clients
1
3
Pete
4:30 PM CrossFit
50:00
2
Kevin
Gilbert
9:30 AM CrossFit
24:54
MRx weight
3
Bryan
Dunbar
6:00 AM CrossFit
25:56
4
Alex
Kersis
3:30 PM CrossFit
26:38
5
Private
6:00 AM CrossFit
29:28
6
Gil
Gomez
3:30 PM CrossFit
30:17
7
Rob
Bush
12:15 PM CrossFit
30:52
8
Matthew
Emmons
8:15 AM CrossFit
35:01
9
David
Spungin
12:15 PM CrossFit
39:19
10
John
Hays
9:30 AM CrossFit
28:20
65#, kipping pu
11
Duncan
Emmons
4:30 PM CrossFit
29:29
12
scott
sabina
8:15 AM CrossFit
30:03
13
Darren
Reed
12:15 PM CrossFit
31:14
14
Mark
Richardson
9:30 AM CrossFit
31:35
15
Dan
Meller
12:15 PM CrossFit
32:22
16
Doug
Davis
12:15 PM CrossFit
35:58
Female Clients
1
Karin
Thomsen
4:30 PM CrossFit
24:40
2
Kathy
Griffiths
8:15 AM CrossFit
28:40
3
Vicki
Spicer
8:15 AM CrossFit
29:14
4
Jami
Cheateaux
12:15 PM CrossFit
30:27
5
Hayley
Murphy
12:15 PM CrossFit
30:30
6
Dana
Bossert
8:15 AM CrossFit
30:48
7
Jennifer
DiCarlo
9:30 AM CrossFit
30:58
last round 200 m run
8
Ruthann
Christensen
12:15 PM CrossFit
31:03
9
Sarah
Guillaudeu
6:00 AM CrossFit
32:17
10
Christina
Griggs
6:00 AM CrossFit
35:00
11
Amanda
Spungin
9:30 AM CrossFit
35:30
12
Angie
O'Keefe
6:00 AM CrossFit
39:28
Rx weights, 15 C2B at end
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