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Components
Deadlift Progression
"Diana's Christmas Punch"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/10/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (13/9)
Workout
12/10/2021
“What is important is seldom urgent, and what is urgent is seldom important.” - Dwight Eisenhower Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many. He creates for us a divide between two categories – urgent tasks, and important tasks. Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals. Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now. If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *absolutely nothing* accomplished. Let’s take note of what we do today with a critical eye. And let’s cut the fluff.
Deadlift Progression
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%
Rest 1 Minute Between All Sets.
FLOW: Complete 1 set of 5, 1 set of 3, and 1 set of 1 unbroken touch and go deadlifts. Following the third set, complete a max set of deadlifts.
SCORE: Enter reps completed for the max set.
PR UPDATE: If you complete 11-14 reps for your max set, increase your deadlift PR by 5# or 2.2kg. If you complete 15+ reps for your max set, increase your deadlift PR by 10# or 4.5kg.
"Diana's Christmas Punch" (Time)
21-15-9:
Deadlifts
Calorie Bike
Handstand Push-ups
MRx: 135/95, Rx: 185/125,
Rx+: 225/155
CONDITIONING CATEGORY: Grind
DEADLIFTS: 1-3 sets each round.
BIKE: steady pace
HSPU: Sets of 5 or more. Can be strict or kipping.
SCORE: Time
Strategy
- Push for big sets on both movements.
- short sprint intervals on bike
- Quick transitions.
Modifications
DEADLIFTS
- Reduce Weight
- Sub Dumbbells
HANDSTAND PUSH-UPS
- HS Hold
- Double Dumbbell Push Presses
- Barbell Push Presses
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 10, 2021
Male Clients
1
John
O'Keefe
12:15 PM CrossFit
1 x 15 @ 305 lbs
2
Jon
LeDuc
9:30 AM CrossFit
1 x 12 @ 345 lbs
3
Luke
Voss
12:15 PM CrossFit
1 x 15 @ 265 lbs
4
scott
sabina
8:30 AM Crossfit
1 x 13 @ 225 lbs
5
Jay
Griggs
8:30 AM Crossfit
1 x 10 @ 265 lbs
6
Bryan
Dunbar
6:00 AM CrossFit
1 x 10 @ 245 lbs
7
Matthew
Emmons
6:00 AM CrossFit
1 x 10 @ 225 lbs
8
Kevin
Gilbert
9:30 AM CrossFit
1 x 7 @ 305 lbs
9
James
Kenney
6:00 AM CrossFit
1 x 10 @ 115 lbs
10
Steve
Mollen
6:00 AM CrossFit
1 x 3 @ 250 lbs
11
Dan
Lincoln
6:00 AM CrossFit
1 x 21 @ 35 lbs
11
Dan
Meller
12:15 PM CrossFit
1 x 3 @ 245 lbs
12
Michael
Sevilla
12:15 PM CrossFit
1 x 1 @ 255 lbs
Female Clients
1
Charlotte
Vigeant
9:30 AM CrossFit
1 x 8 @ 195 lbs
2
Angie
O'Keefe
6:00 AM CrossFit
1 x 10 @ 145 lbs
3
jessie
schiavone
12:15 PM CrossFit
1 x 13 @ 105 lbs
4
Heather
O’Leary
9:30 AM CrossFit
1 x 10 @ 135 lbs
5
Kathy
Griffiths
7:15 AM CrossFit
1 x 6 @ 195 lbs
6
Amanda
Spungin
9:30 AM CrossFit
1 x 20 @ 35 lbs
7
Audrey
Kenney
6:00 AM CrossFit
1 x 7 @ 65 lbs
8
Ruthann
Christensen
12:15 PM CrossFit
1 x 3 @ 125 lbs
9
Katie
Seelhoff
9:30 AM CrossFit
1 x 1 @ 195 lbs
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