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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Dead Space - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00 AM to 12:30PM 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):
33 (13/20)
Workout
Dead Space
You've most likely heard me say this before but ideally, your first round should be your slowest. That way you only get faster or stay consistent for the 4 rounds to follow. The place where you blow up though is in those jump lunges and shuttle runs. Ohhhhhh BOY your legs are gonna be blown up! So anticipate that on the first round. Yes the jump lunges feel fine now, but how about after 80 of them? So start off slow, then improve if you can on each round.
Metcon
Fitness
F: Metcon (Time)
On the 5:00 x 5 Rounds:
7 Deadlifts (155/105)
20 Alternating Jumping Lunges
7 Deadlifts (155/105)
20 x 10 Meter Shuttle Runs
Score is Slowest Round
Open & Performance
OP: Metcon (Time)
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs
Score is Slowest Round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 03, 2020
Male Clients
1
Michael
Bostian
3:30 PM Crossfit
2:20
2
Javier
Gomez
8:00 AM CrossFit
2:32
2:32, 2:22, 2:24, 2:21,2:17
3
James
Reblin
8:00 AM CrossFit
2:40
2:40-2:20-2:22-2:38-2:38
4
Philip
Johnston
3:30 PM Crossfit
2:51
5
Lance
Johnson
6:30 PM Crossfit
2:09
175
6
Don
Bierschbach
4:30 PM CrossFit
2:38
squats
6
Jaidan
Curfman-Levy
5:00 AM CrossFit
2:38
95
7
Travis
Fagerness
5:00 AM CrossFit
3:00
rev lunges, last 2 no tap on run
8
John
Popp
8:00 AM CrossFit
3:04
135 lbs dead lift
9
Private
3:30 PM Crossfit
3:26
10
John
DeYoung
3:30 PM Crossfit
4:00
135 lb DB Air Squats
11
Bill
Olson
5:30 PM CrossFit
1:05:00
2:26-2:36-2:40 DNF
12
Andrew
Titche
5:30 PM CrossFit
0:00
Female Clients
1
Nancy
Fairbanks
4:30 PM CrossFit
2:43
2
Sarah
Armengau
5:00 AM CrossFit
2:47
95lbs
3
Michelle
Hancock
4:30 PM CrossFit
3:22
4
Courtney
Randall
5:30 PM CrossFit
4:25
3:29,3:48,4:08,4:10,4:25
5
Cindy
Kumet
3:30 PM Crossfit
2:13
2:13 slowest, 1:41 fastest, 10 alt jump 10 m sprints, 55 lb dl
6
Maria
Castro
6:30 PM Crossfit
2:15
7
Samantha
Sullivan
6:30 PM Crossfit
2:25
1-2:25 2-2:02 3-2:03 4-2:00 5-1:50
8
Kimberly
Anderson
6:30 PM Crossfit
2:30
2:30,2:22,2:29,2:19,2:23 105# 16 shuttle runs, round 3-5 no touch...
9
Kira
stark
4:30 PM CrossFit
2:33
35 lb
10
Jennifer
Isbell
5:00 AM CrossFit
2:50
11
Kristen
Long
4:30 PM CrossFit
2:54
2:50, 2:54, 2:48, 2:48, 2:36 step back lunges
12
Ashley
Shulski
5:00 AM CrossFit
2:58
2:55-2:40-2:58-2:53-2:48; 65# bar
13
Anna
Brimmer
4:30 PM CrossFit
2:59
squats, 85#
14
Angela
Soyring
8:00 AM CrossFit
3:10
85lbs
15
Kariann
Stark
8:00 AM CrossFit
3:11
3:01-3:01-3:01-2:50 135# regular lunge
16
Fatemma
Soto-Herrera
8:00 AM CrossFit
3:19
#85
17
Nadia
Nunez
8:00 AM CrossFit
3:46
85 lbs
18
Andrea
Fabry
3:30 PM Crossfit
3:50
105# 4 reps . last round 3:50 all reps
19
Maggie
Cohen
3:30 PM Crossfit
3:51
slowest 75 # deadlift no floor touch alternate back lunge no jump
20
Samantha
Vigil
8:00 AM CrossFit
0:00
3:11; 2:57; 3:05; 3:03; 2:53
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