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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - 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 (17/23)
Workout
Monday
Workout Definition “I was complaining I had no shoes, until I met a man who had no feet.” - Confucius A short story to share. A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away. As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers. As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave. The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house. At times, we can take many such relationships with our family and friends for granted.
Strength
Back Squat
Back Squat
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (24/16)
SUBSTITUTIONS
Double Unders
-Reduce Reps
-50 Single Unders
-30 Seconds of Practice
STIMULUS
-In this short triplet workout, let's choose a kettlebell weight that can ideally be swung unbroken on every round
-The same goes for the variation or rep scheme on the rope - choose something you can ideally complete unbroken each time you pick up the rope
-Within the 9 minutes, we can expect to complete 3-4+ rounds
STRATEGY
-The one movement we'd likely have to break up today is the kettlebell swings
-Use the air squats as your pacer - finding a speed that allows you to complete the swings ideally unbroken
-Going big on the swings allows us to maximize our time spent moving
-If you're confident going unbroken on the swings and the double unders throughout, feel free to increase the cycle time of your air squats
-If you need a little more time before picking up the bell, just slow down the squats and try to get your breathing back a bit for the weighted movement
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 25, 2019
Male Clients
1
Chris
Bowen
4:30 PM CrossFit
1 x 5 @ 285 lbs
2
Adam
Keslosky
3:30 PM CrossFit
1 x 5 @ 275 lbs
2
Kevin
Lacjak
5:30 PM CrossFit
1 x 5 @ 275 lbs
3
Jim
Anderson
4:30 PM CrossFit
1 x 5 @ 265 lbs
4
Private
5:30 PM CrossFit
1 x 5 @ 245 lbs
4
Sylvain
Thibault
5:30 PM CrossFit
1 x 5 @ 245 lbs
5
Mark
Richardson
6:00 AM CrossFit
1 x 5 @ 225 lbs
5
Rob
Bush
8:15 AM CrossFit
1 x 5 @ 225 lbs
5
Rylan
Tymensen
6:00 AM CrossFit
1 x 5 @ 225 lbs
5
scott
sabina
8:15 AM CrossFit
1 x 5 @ 225 lbs
6
Brian
Johnson
3:30 PM CrossFit
1 x 5 @ 205 lbs
7
Huge’s
Back!
5:30 PM CrossFit
1 x 5 @ 200 lbs
8
Matthew
Emmons
8:15 AM CrossFit
1 x 5 @ 190 lbs
9
ed
roy
5:30 PM CrossFit
1 x 5 @ 165 lbs
10
John
Hays
9:30 AM CrossFit
1 x 5 @ 135 lbs
11
Matthew
Culligan
5:30 PM CrossFit
1 x 5 @ 130 lbs
12
Dan
Lincoln
6:00 AM CrossFit
1 x 5 @ 110 lbs
Female Clients
1
Gretchen
Lasda
3:30 PM CrossFit
1 x 5 @ 175 lbs
2
Lia
Christians
8:15 AM CrossFit
1 x 5 @ 165 lbs
3
Kristin
Head
6:00 AM CrossFit
1 x 5 @ 150 lbs
3
Kristina
Barnhart
6:00 AM CrossFit
1 x 5 @ 150 lbs
4
Kelly
Burns
4:30 PM CrossFit
1 x 5 @ 135 lbs
5
Brooke
Bemis
12:15 PM CrossFit
1 x 5 @ 125 lbs
5
Lexi
Landers
4:30 PM CrossFit
1 x 5 @ 125 lbs
6
MaryBeth
Price
8:15 AM CrossFit
1 x 5 @ 120 lbs
7
Kerry
Riefenberg
3:30 PM CrossFit
1 x 5 @ 115 lbs
7
Susan
McDonald
12:15 PM CrossFit
1 x 5 @ 115 lbs
8
Annie
Dougherty
5:30 PM CrossFit
1 x 5 @ 105 lbs
8
Peri
Vogl
9:30 AM CrossFit
1 x 5 @ 105 lbs
9
Corinna
Marshall
6:00 AM CrossFit
1 x 5 @ 100 lbs
10
Gina
Steadman
9:30 AM CrossFit
1 x 5 @ 95 lbs
10
Grace
Compagnino
12:15 PM CrossFit
1 x 5 @ 95 lbs
10
Karin
Thomsen
12:15 PM CrossFit
1 x 5 @ 95 lbs
10
Ruthann
Christensen
3:30 PM CrossFit
1 x 5 @ 95 lbs
10
Vicki
Spicer
8:15 AM CrossFit
1 x 5 @ 95 lbs
11
Dana
Bossert
8:15 AM CrossFit
1 x 5 @ 90 lbs
12
jennifer
berens
8:15 AM CrossFit
1 x 5 @ 80 lbs
12
kathy
long
8:15 AM CrossFit
1 x 5 @ 80 lbs
13
Bella
Vogl
5:30 PM CrossFit
1 x 5 @ 75 lbs
13
Erica
Thibault
5:30 PM CrossFit
1 x 5 @ 75 lbs
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