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Metcon
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Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Friday - 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):
26 (17/9)
Workout
Friday
"Live life on purpose" - Simon Sinek As simple as this sounds, every action we take in our lives should have a clear and defined purpose. As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet... we can often find ourselves doing so with our time. Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource. As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.
Metcon
Metcon (Time)
For Time:
500 Meter Row, 15 Chest to Bar Pull-Ups, 2 Deadlifts
500 Meter Row, 15 Chest to Bar Pull-Ups, 4 Deadlifts
500 Meter Row, 15 Chest to Bar Pull-Ups, 6 Deadlifts
500 Meter Row, 15 Chest to Bar Pull-Ups, 8 Deadlifts
500 Meter Row, 15 Chest to Bar Pull-Ups, 10 Deadlifts
Barbell: 225/155
STIMULUS
-Working through a well balanced triplet workout today: one part mono-structural, one part gymnastics, one part barbell
-The deadlifts increase in reps each round, for a total of 30 reps
-This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh
-The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 29, 2019
Male Clients
1
Chris
Bowen
12:15 PM CrossFit
19:24
2
Private
8:15 AM CrossFit
24:25
3
Kevin
Lacjak
12:15 PM CrossFit
26:28
4
Sylvain
Thibault
12:15 PM CrossFit
26:57
5
Luke
Cowden
9:30 AM CrossFit
27:56
6
David
Spungin
12:15 PM CrossFit
28:16
7
Huge’s
Back!
12:15 PM CrossFit
18:00
#225
8
Tommy
Culligan
12:15 PM CrossFit
19:00
9
Private
12:15 PM CrossFit
23:36
10
John
Hays
9:30 AM CrossFit
24:15
11
scott
sabina
8:15 AM CrossFit
24:55
#225
12
Chris
Sharber
8:15 AM CrossFit
25:03
13
Rylan
Tymensen
8:15 AM CrossFit
25:06
#225
14
Matthew
Culligan
12:15 PM CrossFit
25:26
15
Matthew
Emmons
9:30 AM CrossFit
25:56
regular pull-ups, 225lb deadlifts
16
paul
lacjak
9:30 AM CrossFit
29:23
17
Jamie
Price
9:30 AM CrossFit
30:44
Female Clients
1
Brooke
Bemis
12:15 PM CrossFit
26:16
2
Erica
Thibault
12:15 PM CrossFit
15:00
3
Sage
Schoenfeld
8:15 AM CrossFit
23:30
4
Kathy
Griffiths
8:15 AM CrossFit
25:04
5
Peri
Vogl
8:15 AM CrossFit
25:30
6
Carmen
Doyle
8:15 AM CrossFit
25:35
7
Amanda
Spungin
12:15 PM CrossFit
28:55
8
Annie
Dougherty
12:15 PM CrossFit
29:14
9
Leah
Cowden
9:30 AM CrossFit
31:08
#155
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