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Components
Lead Foot
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Tuesday - 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):
34 (19/15)
Workout
Tuesday
“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off. The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important. Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.
Strength
Metcon (No Measure)
AMRAP 5:
3 Strict Handstand Push-ups
:15 Second Hanging L-Sit
Metcon
Lead Foot (3 Rounds for reps)
"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-Ups
STIMULUS
GENERAL
-"Lead Foot" is a repeat benchmark workout last completed on 5.7.19
-These 4 minute windows are designed to be fast and furious
-With 4 minutes of rest built in, we want to push the work windows hard
-A good scoring goal to shoot for on each round is:
1st AMRAP: ~1 Round
2nd AMRAP: ~1+ Round
3rd AMRAP: ~1.5 Rounds
GYMNASTIC MOVEMENTS
-The only thing causing us to stop during these windows are the gymnastic movements
-Choose rep schemes and/or variations that you are capable of completing the work in 1-2 sets when fresh
BURPEES
-These are standard burpees requiring chest to deck and full extension at the top of each rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 10, 2019
Male Clients
1
Mark
Barnhart
3:30 PM CrossFit
197 Total Reps
2
Private
6:00 AM CrossFit
196 Total Reps
3
Kevin
Gilbert
9:30 AM CrossFit
192 Total Reps
4
Sylvain
Thibault
5:30 PM CrossFit
176 Total Reps
5
Britt
van Dissel
9:30 AM CrossFit
168 Total Reps
6
John
Hays
9:30 AM CrossFit
163 Total Reps
7
John
Williamson
5:30 PM CrossFit
161 Total Reps
8
3
Pete
5:30 PM CrossFit
159 Total Reps
9
John
O'Keefe
9:30 AM CrossFit
158 Total Reps
10
Matthew
Emmons
6:00 AM CrossFit
151 Total Reps
11
David
Spungin
3:30 PM CrossFit
146 Total Reps
12
ed
roy
4:30 PM CrossFit
140 Total Reps
13
Ryan
Vogl
9:30 AM CrossFit
131 Total Reps
14
Dan
Meller
12:15 PM CrossFit
118 Total Reps
15
Josh
Arquette
12:15 PM CrossFit
187 Total Reps
16
Private
5:30 PM CrossFit
175 Total Reps
17
Matthew
Culligan
5:30 PM CrossFit
158 Total Reps
18
scott
sabina
8:15 AM CrossFit
155 Total Reps
19
Trevor
Henderson
6:00 AM CrossFit
135 Total Reps
Female Clients
1
Brooke
Bemis
4:30 PM CrossFit
169 Total Reps
2
Kristina
Barnhart
6:00 AM CrossFit
154 Total Reps
3
Jessica
Lessig
12:15 PM CrossFit
153 Total Reps
4
Jami
Cheateaux
12:15 PM CrossFit
150 Total Reps
5
Amanda
Spungin
9:30 AM CrossFit
147 Total Reps
6
Kerry
Riefenberg
3:30 PM CrossFit
139 Total Reps
7
Angie
O'Keefe
9:30 AM CrossFit
133 Total Reps
7
Kristin
Head
6:00 AM CrossFit
133 Total Reps
8
Grace
Compagnino
8:15 AM CrossFit
158 Total Reps
9
Maya
Gonzales
6:00 AM CrossFit
137 Total Reps
10
Sarah
Guillaudeu
6:00 AM CrossFit
136 Total Reps
11
Susan
McDonald
6:00 AM CrossFit
133 Total Reps
12
Teri
Heines
6:00 AM CrossFit
132 Total Reps
13
Leah
Cowden
9:30 AM CrossFit
131 Total Reps
14
Allison
Fletcher
8:15 AM CrossFit
118 Total Reps
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