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Components
Push Press + Push Jer ...
Metcon
Banded Triceps Complex
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Light Weight = Max Out - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (16/18)
Workout
Light Weight = Max Out
MURPH SIGN-UPS ARE POSTED Pick your heat time and sign up for potluck style bar-b-q – Strength: This week we are performing the same complex as last Tuesday, except the goal today is to beat your previous weight by 10#s. Since we weren’t going for a max last time that should be very doable. – Metcon: Today’s ”metcon” is intended to be light where you work for 30 seconds without stopping at a fast pace. Make no mistake, this workout will hurt though. Score today = total barbell rows completed. Shoot for 100+ reps.
Warm-up
A:
Box Programming Upper Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each position
Strength/Skill
B: Push Press + Push Jerk + Split Jerk (8 x 1 + 1 + 1. Rest 90s.)
– Build to a moderate weight over the course of 8 sets.
– Goal is to beat weight achieved on 5/14 by 10#s.
Metcon
C: Metcon (AMRAP - Reps)
3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell SDHP
1c) Barbell Curls
1d) Barbell Strict Press
1e) Abmat Sit-ups
L2/L1: (35, 15)
Score today = total barbell reps completed
Extra Credit
D: Banded Triceps Complex
– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Denote TOTAL number reps complete
https://www.youtube.com/watch?v=D00cMmVIZkg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 24, 2019
Male Clients
1
Brett
Smith
5:00PM CrossFit Group Cla...
8 x 1 @ 265 lbs
2
Daniel
Scullion
6:00 CrossFit Group Clase...
8 x 1 @ 205 lbs
210lb Push Jerk
3
John
Pio
8:45 CrossFit Group Class...
8 x 1 @ 195 lbs
4
Dan
Glauber
6:00 CrossFit Group Clase...
8 x 1 @ 166 lbs
145,150,155,160,166,160,160,166
4
Greg
Barber
6:00 CrossFit Group Clase...
8 x 1 @ 166 lbs
one set of 166
5
Scott
Stalls
8:45 CrossFit Group Class...
8 x 1 @ 165 lbs
5
Tevis
Blom
8:45 CrossFit Group Class...
8 x 1 @ 165 lbs
175 pp only
5
TJ
Beatty
6:00 CrossFit Group Clase...
8 x 1 @ 165 lbs
6
Scott
Shapiro
8:45 CrossFit Group Class...
8 x 1 @ 155 lbs
75,95,95,125,135,135,145,155
7
Christian
Bolz
1:00PM CrossFit Group Cla...
8 x 1 @ 145 lbs
7
Kevin
English
1:00PM CrossFit Group Cla...
8 x 1 @ 145 lbs
8
Dan
English
5:00PM CrossFit Group Cla...
1 x 1 @ 130 lbs
Plus a bunch at 125 and 115
8
Drew
Gonzalez
8:45 CrossFit Group Class...
1 x 1 @ 305 lbs
8
Jordan
Vance
CrossFit: 7:00 AM
1 x 1 @ 210 lbs
8
Paul
Ragan
1:00PM CrossFit Group Cla...
1 x 1 @ 150 lbs
8
Shane
Higgins
5:00PM CrossFit Group Cla...
1 x 1 @ 155 lbs
Female Clients
1
Selena
Boyette
6:00 CrossFit Group Clase...
8 x 1 @ 130 lbs
Failed 135 65/85/95/105/115/125/135/130
2
Courtney
Steele
6:00 CrossFit Group Clase...
8 x 1 @ 125 lbs
Push press PR
3
Fraleane
Holt
6:00 CrossFit Group Clase...
8 x 1 @ 105 lbs
4
Diane
Hodapp
CrossFit: 7:00 AM
8 x 1 @ 100 lbs
45,55,........
5
Jennifer
Sullivan
8:45 CrossFit Group Class...
8 x 1 @ 95 lbs
6
Brooke
Scacheri
8:45 CrossFit Group Class...
8 x 1 @ 92 lbs
Thank you Karla :)
7
Christine
Cadwallader
8:45 CrossFit Group Class...
8 x 1 @ 90 lbs
8
Jamie
Troche
6:00 CrossFit Group Clase...
8 x 1 @ 85 lbs
9
Elizabeth
McLamb
5:00PM CrossFit Group Cla...
8 x 1 @ 80 lbs
10
Pam
Stalls
1:00PM CrossFit Group Cla...
8 x 1 @ 75 lbs
11
Blair
Williams
6:00 CrossFit Group Clase...
8 x 1 @ 65 lbs
First 4 rounds at 55#
12
Monica
Jacobs
8:45 CrossFit Group Class...
5 x 1 @ 80 lbs
65,70,75,80,80,80,80,80
12
Ali
Papi
8:45 CrossFit Group Class...
1 x 1 @ 155 lbs
12
Christine
Abbata
5:00PM CrossFit Group Cla...
1 x 1 @ 115 lbs
PP PR
12
Gretchen
Steed
1:00PM CrossFit Group Cla...
1 x 1 @ 130 lbs
12
Lindsey
Gerkens
8:45 CrossFit Group Class...
1 x 1 @ 115 lbs
12
Shelby
Morge
5:00PM CrossFit Group Cla...
1 x 1 @ 125 lbs
12
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
1 x 1 @ 125 lbs
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