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Components
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):
39 (20/19)
Workout
Wednesday
“I don’t like that man. I should get to know him better.” - Abraham Lincoln Perspective is everything. In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing "the right thing". The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives. A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who... you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance. And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective. Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.
Strength
Metcon (No Measure)
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
Metcon
Metcon (Time)
For Time:
21 Overhead Squats (95/65) (Rx+=115/85)
21 Deadlifts (155/105) (Rx+=185/135)
18 Overhead Squats
18 Deadlifts
15 Overhead Squats
15 Deadlifts
12 Overhead Squats
12 Deadlifts
9 Overhead Squats
9 Deadlifts
After Each Barbell Movement: 30 Double Unders
GENERAL
-We'll use two different barbells for today's workout
-After each movement is complete (10 times), you'll complete 30 double unders before moving back to the bar
OVERHEAD SQUATS
-Looking for a lighter overhead squat weight - something that you could complete each set with no more than one break
DEADLIFTS
-The deadlift is intended to be on the lighter side today
-This should be a weight that we could very well complete every set unbroken if fresh, but will likely break up into many sets to help pace things out
DOUBLE UNDERS
-Choose a double under rep number or variation that you can complete in around 30 seconds each round
-A few ways to modify volume:
-Complete 30 Double Under After Each Set of Deadlifts (5 Sets Instead of 10)
-Reduce Reps
-30 Seconds of Practice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 20, 2019
Male Clients
1
Mark
Barnhart
3:30 PM CrossFit
20:35
2
Chris
Bowen
12:15 PM CrossFit
22:54
3
Huge’s
Back!
5:30 PM CrossFit
27:51
4
Adam
Keslosky
3:30 PM CrossFit
18:59
5
John
O'Keefe
12:15 PM CrossFit
23:21
6
Luke
Cowden
5:30 PM CrossFit
24:30
7
Brian
Johnson
4:30 PM CrossFit
16:04
8
Private
5:30 PM CrossFit
16:52
9
Josh
Arquette
12:15 PM CrossFit
16:55
10
scott
sabina
8:15 AM CrossFit
17:44
11
Matt
Bachus
8:15 AM CrossFit
18:17
12
paul
lacjak
5:30 PM CrossFit
18:20
13
Dan
Lincoln
6:00 AM CrossFit
18:41
14
Rylan
Tymensen
3:30 PM CrossFit
20:10
15
Private
12:15 PM CrossFit
21:11
16
Matthew
Culligan
5:30 PM CrossFit
21:59
17
Erik
Christians
8:15 AM CrossFit
23:11
18
Chris
Sharber
6:00 AM CrossFit
23:54
19
Tommy
Culligan
5:30 PM CrossFit
24:45
20
Jay
Griggs
8:15 AM CrossFit
27:15
Female Clients
1
Brooke
Bemis
5:30 PM CrossFit
17:35
2
Kristin
Head
6:00 AM CrossFit
21:42
3
Kristina
Barnhart
6:00 AM CrossFit
26:15
4
Angie
O'Keefe
9:30 AM CrossFit
28:13
5
Lia
Christians
8:15 AM CrossFit
10:26
6
Kelly
Burns
8:15 AM CrossFit
14:02
7
Ann-Marie
whittington
8:15 AM CrossFit
14:09
8
Allison
Fletcher
8:15 AM CrossFit
14:22
9
MaryBeth
Price
8:15 AM CrossFit
14:23
10
Vicki
Spicer
8:15 AM CrossFit
14:59
11
Dana
Bossert
8:15 AM CrossFit
15:39
12
Ruthann
Christensen
12:15 PM CrossFit
15:48
13
Sage
Schoenfeld
6:00 AM CrossFit
17:17
14
Gina
Steadman
12:15 PM CrossFit
18:17
15
Christina
Griggs
5:30 PM CrossFit
19:41
16
Sarah
Willoughby
5:30 PM CrossFit
21:57
17
Susan
McDonald
4:30 PM CrossFit
24:05
18
Leah
Cowden
9:30 AM CrossFit
26:50
19
Peri
Vogl
9:30 AM CrossFit
29:05
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