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Components
Pull-ups
Metcon
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
12/06/2016 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
Foundations 5:20 PM
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (12/11)
Workout
12/06/2016
Yoga/Mobility
KB Overhead Stability
Warm-up
Gymnastics Warm-up
1 Minute Intervals
-Narrow Stance Air Squats
-Inch Worm Push ups
-Hollow Body Hold
-Lunges
-Inch Worm into Down Dog
-High Knees
Skill/Strength
Pull-ups (3xME)
Pull-ups
All Strict Pull-ups. Put in total number as 1 set and each set in the comments.
WOD
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
RX:
4 bar muscle-ups
6 Turkish get-ups, 40-44/30-35
8 ring push-ups
Scaled:
8 Box Jumps
6 Turkish Get-ups, any weight
8 Push-ups
Leave the ego at the door. Pick what is best for you and don't second guess it.
Superhero Training
Gymnastics
Rest as needed between sets.
Rx'd work:
3x10 wall walks - chest and belly to wall
4x20ft walking along wall (moving side to side)
5x10 handstand pops with the band
Scaled work:
3x10 wall walks (maintain hollow position & go 45-65 degrees)
4x2 around the worlds off box
5x10 handstand band pops (try to stay hollow and reach 45-degree angle)
Handstand Pops:
https://www.youtube.com/watch?v=6Jy5HfVdkL8&feature=youtu.be
Program was made by Pamela Gagnon.
EDITOR'S NOTE: Pamela Gagnon was introduced to CrossFit in 2010 and recently finished eighth at the CrossFit Games Masters Division. Pamela has made Regionals as an individual for four consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mother and wife, she feels lucky to be able to coach, train, and do gymnastics into her forties.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 06, 2016
Male Clients
1
Brendon
Jimenez
4:10PM CrossFit
1 x 36
16, 11, 9
2
Brett
Simmon
Lift Sesh w/ Jared 3PM-4P...
1 x 30
13,10,7
3
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
1 x 27
10-10-7
3
Jordan
Brewer
Open Gym 5:20AM-10:30AM
1 x 27
11, 9, 7
3
Kevin
Martinez
9:30 AM CrossFit
1 x 27
11,9,7
4
Lee
Ambrose
5:20 PM CrossFit
1 x 21
6,7,8
5
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 9
5-3-1
5
lance
cartwright
6:30 AM CrossFit
1 x 9
6
Brandon
Harris
5:20 PM CrossFit
1 x 35
14-8-13 Barbell scale with 5lbs
7
Michael
Brandt
6:30 PM CrossFit
1 x 34
15,10,9
8
Matt
Osborn
6:30 PM CrossFit
1 x 29
12 8 9 Scaled
9
Frank
Valeriani
4:10PM CrossFit
1 x 12
6,4,2 blue and green band
Female Clients
1
Steph
Karins
5:20 AM CrossFit
1 x 10
4,3,3 unassisted
2
Bianca
Weber
5:20 PM CrossFit
1 x 51
15-20-16 Barbell scale
3
Cara
Lopez
6:30 PM CrossFit
1 x 38
15,15,8
3
Tamela
szaloy
5:20 PM CrossFit
1 x 38
14-13-11 14-13-11 Barbell scale
3
Tracy
Auber
9:30 AM CrossFit
1 x 38
26# barbell scale 14,12,12
4
Emily
Hilton
9:30 AM CrossFit
1 x 37
14, 11, 12 barbell 15 lbs
5
Tabitha
Erickson
6:30 AM CrossFit
1 x 36
Used green and red bands
6
Sayde
Brandt
6:30 PM CrossFit
1 x 34
11,13,10
7
Andrea
Sierra
9:30 AM CrossFit
1 x 26
scaled w/bar and 10 lbs on back
8
Janet
James
5:20 AM CrossFit
1 x 14
4,5,5 - green/blue bands hanging from pullup bar
9
Private
6:30 AM CrossFit
1 x 13
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