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Components
Metcon
1-Mile Run
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Better Half - Iron Grip CrossFit
Class
(All)
6:00 AM CrossFit
8:00 AM CrossFit
9:00 AM Open Gym
12 PM CrossFit
1:00 PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (24/19)
Workout
Better Half
The weight on the dumbbells should be challenging, but not impossible. It's mainly there to make those deadlifts a little more difficult, if only to maximize the use of the legs as opposed to the arms. For the mile run, today is the day to try to PR that run. The 400 meter splits will be a good gauge on how to pace it. Negative splits would be good (improving the time every 400 meters) but staying consistent is also a good goal. On that final 200 meters, sprint that sucker.
Metcon
Metcon (Weight)
On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts
*Same weight across on dumbbell strict presses. Build to heavy single deadlift.
1-Mile Run (Time)
Max Effort 1-Mile Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 04, 2018
Male Clients
1
Alma
Kartchner
1:00 PM Open Gym
500 lbs
315-365-405-427-455-477-500 50lb DBs
2
Michael
Robinson
6:00 AM CrossFit
425 lbs
50db
3
Colin
Fabry
9:00 AM Open Gym
415 lbs
295-315-335-355-365-395-415 50 lb DB's
3
Joseph
Stier
3:30 PM Crossfit
415 lbs
4
Josh
Randall
5:30 PM CrossFit
405 lbs
35#DB
5
Private
4:30 PM CrossFit
400 lbs
6
Benjamin
Green
5:30 PM CrossFit
385 lbs
35#
6
Brent
Buenger
12 PM CrossFit
385 lbs
50# DB
7
Erik
Enriquez
1:00 PM Open Gym
377 lbs
#35. Also ended up going 2 extra rounds on DL to actually hit a P...
8
Chris
Balsiger
3:30 PM Crossfit
375 lbs
8
Philip
Johnston
3:30 PM Crossfit
375 lbs
9
Dennis
Florence
5:30 PM CrossFit
345 lbs
155-185-225-255-275-305-
10
Jeffrey
Stark
6:30 PM Crossfit
335 lbs
225, 245, 255, 275, 285, 325, 335 25lbs DB
11
Aaron
Roberts
12 PM CrossFit
305 lbs
35# DBs
11
Charles
King
8:00 AM CrossFit
305 lbs
35# DB
12
Private
9:00 AM Open Gym
300 lbs
12
Dan
Meyer
6:30 PM Crossfit
300 lbs
185, 220, 235, 250, 275, 285, 300 - 20# DB
13
Stephan
Johnson
3:30 PM Crossfit
295 lbs
14
Alexander
Zamora
4:30 PM CrossFit
285 lbs
15
Santiago
Robles
4:30 PM CrossFit
280 lbs
175-205-220-235-250-260-280
16
Eric
Levy
3:30 PM Crossfit
245 lbs
135, 155, 175, 185, 205, 225, 245 30lb dumbbell
17
Eric
Johnson
5:30 PM CrossFit
210 lbs
20db
18
Jacob
Polanco
4:30 PM CrossFit
205 lbs
18
Joel
Pierce
6:00 AM CrossFit
205 lbs
Female Clients
1
Amanda
Nye
5:30 PM CrossFit
305 lbs
2
Jennifer
Justesen
6:30 PM Crossfit
275 lbs
3
Jennifer
Schleicher
9:00 AM Open Gym
265 lbs
35lb DB
4
Rachel
Balsiger
9:00 AM Open Gym
255 lbs
25# db / 175-185-195-205-225-245-255
5
Private
9:00 AM Open Gym
245 lbs
6
Tara
Ogden
8:00 AM CrossFit
235 lbs
20# DB
7
Julia
Johnston
3:30 PM Crossfit
205 lbs
7
Megan
Sturgeon
9:00 AM Open Gym
205 lbs
20# DB
7
Tawn
Johnston
3:30 PM Crossfit
205 lbs
125*130*140*155*170*180*205
8
Ali
Florence
6:00 AM CrossFit
200 lbs
2 reps at 200#, 215 F
8
Jennifer
Wheeler Bu ...
6:00 AM CrossFit
200 lbs
20# str pr
9
Karin
Unger
4:30 PM CrossFit
175 lbs
9
Keri
Enriquez
4:30 PM CrossFit
175 lbs
115.125.135.145.155.165.175
10
Jen
Padilla
5:30 PM CrossFit
165 lbs
11
Courtney
Randall
5:30 PM CrossFit
155 lbs
95-105-115-125-135-145-155, 15 lb db
12
Kim
Cardenas
4:30 PM CrossFit
150 lbs
15# press 85,95, 105, 115, 125, 135, 150
13
Andrea
Fabry
12 PM CrossFit
140 lbs
14
Erin
Johnson
6:00 AM CrossFit
135 lbs
20#
14
Judy
Meyer
6:30 PM Crossfit
135 lbs
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