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Components
Handstand push-up Con ...
Homeward Bound
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/29/2020 - 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):
33 (17/16)
Workout
12/29/2020
"The most important decision we make is whether we believe in a friendly or hostile universe." Albert Einstein We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step - awareness. Let's first recognize that we, by default, tend to gravitate towards "hostility." This may sound strange at first, but when we think about it we are defensive creatures. And that a very active "fight or flight" mechanism lives with us. Our default interpretation can be to see things as "threats". It can be very challenging to trust. Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be - pure hostility. It's a pair of red glasses we've placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand: all we see is a red flower. It starts with awareness of where we currently are. Brutally honest self-reflection. It then turns into a choice: a choice of lens that we will view the world in. Change our perception, and we change the world.
Warm-up
See Coach's board
Handstand push-up Conditioning (3 rds )
40% - deadstop max strict HSPU (1s in the bottom)
50% max strict HSPU
60% max kipping HSPU
rest 1-2 min between rds
- consistent effort across all three rds.
- track all reps in each round, but the score will be only the total reps in rd 3.
- Scaled movements include dual db strict and push presses
Homeward Bound (AMRAP - Rounds and Reps)
20 minute AMRAP of:
- 20 burpee box jump overs 24/20
- 40/30 cal row
- 80 double unders (120 singles)
- this conditioning WOD can be called a Pacer.
- patience and composure early on sets the stage for finding and holding an optimal pace.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 29, 2020
Male Clients
1
John
O'Keefe
5:30 PM CrossFit
1 x 31
2
3
Pete
3:30 PM CrossFit
1 x 30
18, 22, 30 all strict :)
3
David
Spungin
12:15 PM CrossFit
1 x 25
17, 21, 25 all strict
4
Rob
Bush
12:15 PM CrossFit
1 x 16
4
Private
6:00 AM CrossFit
1 x 16
5
Cameron
Shepherd
8:15 AM CrossFit
1 x 14
6
michael
doyle
5:30 PM CrossFit
1 x 30
strict press and push press 30# db
7
Sylvain
Thibault
5:30 PM CrossFit
1 x 25
strict press and push press 35# db
8
Brandon
McCarthy
5:30 PM CrossFit
1 x 20
kipping HSPUs
9
Dan
Lincoln
6:00 AM CrossFit
1 x 19
strict press
10
Doug
Davis
12:15 PM CrossFit
1 x 13
strict press 35# db
11
Jon
LeDuc
6:00 AM CrossFit
1 x 10
strict press 115#
11
Matthew
Emmons
8:15 AM CrossFit
1 x 10
kipping HSPUs and strict to abmat
12
Brian
Murphy
6:00 AM CrossFit
1 x 8
HSPU to 2 pads
12
Duncan
Emmons
9:30 AM CrossFit
1 x 8
strict presses 35# db
13
Peter
Sloterdyk
8:15 AM CrossFit
1 x 6
HSPU from box
14
Jay
Griggs
12:15 PM CrossFit
1 x 1
strict HSPUs practicing
Female Clients
1
Angie
O'Keefe
6:00 AM CrossFit
1 x 20
HSPU strict to pad for 40% kipping HSPU Rx
1
Kerry
Riefenberg
3:30 PM CrossFit
1 x 20
strict press, push press #25db
2
Hayley
Murphy
9:30 AM CrossFit
1 x 18
strict presses 50# bb
3
Christina
Griggs
12:15 PM CrossFit
1 x 15
kipping HSPUs
3
Jena
Long
8:15 AM CrossFit
1 x 15
push presses 15#
3
kathy
long
8:15 AM CrossFit
1 x 15
push presses 15#
4
Charise
Harrington
9:30 AM CrossFit
1 x 10
strict presses 17.5# db
4
Erica
Thibault
5:30 PM CrossFit
1 x 10
strict press and push press 10# db
5
Amanda
Spungin
9:30 AM CrossFit
1 x 6
strict press 50# bb and 3 kipping HSPUs
5
Jordan
Dunbar
9:30 AM CrossFit
1 x 6
strict press 65# bb
6
Kathy
Griffiths
8:15 AM CrossFit
1 x 5
push presses 20#
6
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 5
PUs from box and db strict press
6
Shannon
Mahan
9:30 AM CrossFit
1 x 5
strict press 15# db
7
Riley
Harrington
9:30 AM CrossFit
1 x 4
strict presses 20# db
8
Allison
Fletcher
9:30 AM CrossFit
1 x 2
strict press 55# bb
9
Tegan
Stanbach
8:15 AM CrossFit
1 x 1
HSPU to 2 abmats
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