PERFORMANCE & FITNESS

Warm-Up.

One set of:
Run x 400m
Bodyweight Walking Lunge x 20 steps
Scapular Pull-up x 10 reps
Burpee Broad Jump x 5 reps

Followed by…

Two sets of:
Sprint x 30-Yards
Air Squat x 10 reps
Box Jump x 5 reps

Then…

A.

“Remember Carter”
Complete as many rounds and reps as possible in 10 minutes of:
11 Pull-Ups
14 Box Jumps (24″/20″)
19 Air Squats
60-Yard Sprint (30 down and 30 back)

B.

Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Nordic Curls x 4-6 reps @ 4011
https://www.youtube.com/watch?v=Go3-UMKs5KA
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest 60 Seconds
Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111
(rotate palms from pronated at the bottom to supinated at the top)
Rest 60 seconds

“Remember Carter”

Carter Robert Couch was born on November 14, 2019. From the moment he was born to the day he went to heaven, he brought nothing but love, smiles and laughter to the world. Carter was a ball of energy that loved every aspect of life. He was caring, empathetic and the sweetest boy with a unique way of connecting emotionally with every person he came across. As the son of a baseball strength coach, he loved coming to the stadium to hit, throw and “workout” at daddy’s office. Hours upon hours were spent watching, playing and sharing smiles at the baseball stadium. Whether he was hitting homers, playing cars, reading or dancing, he did everything with a smile on his face. His laugh was contagious, and it would immediately brighten your day. He was deeply loved and showed his love by giving high fives, knucks and big bear hugs.

Carter started experiencing seizures he was 1.5. He was diagnosed with epilepsy and bravely fought off episodes over the past year. He went home to heaven on June 28 from complications with epilepsy. While we miss our little boy terribly, and the grief is beyond measure, we have hope and faith that we will see our smiling little boy again in heaven. We are humbled to honor Carter’s life and legacy with y’all as part of the November community workout. We simply ask that you think about our Carter throughout the workout and smile as big as you can while “running the bases” because that’s how Carter would do it. For those of you who are able, we’re asking that you consider a small donation to Carter’s epilepsy foundation page. https://donate.epilepsy.com/index.cfm?fuseaction=donorDrive.personalCampaign&participantID=55317 Their mission is to lead the fight in overcoming the challenges of living with epilepsy and to accelerate therapies to stop seizures. We hope that one day we will help find a cure so that no family has to endure what we are going through. I challenge you all to #CtheGood in the life that you have—life is too short not to. Carter saw the good in every day and in everyone. He found the good because he looked for it. Y’all should do the same!

– Matt Couch

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Edwin Cook
Edwin Cook
November 22, 2022 2:56 pm

3+1 20” box, strict pull-ups on toenails! Subbed 10 cal assault bike for sprint
30kg (2*15kg front rack DB) Bulgarian squats. Same weights for row.

Janelle Winston
Janelle Winston
November 14, 2022 9:25 pm

A. 5 + 43

All pull ups UB. Sprinted up and down the gym to get 60 yards.

Calf was cramping up and out of time to do B.

Luke Tipton
Luke Tipton
November 14, 2022 7:54 pm

A. 4+25
w/ 75m row

B. BSS w/ 55s 8,8,9
Nordic Curl 5,5,5
Single arm kb rows 8×54, 8×72, 9x 72

Candy Olkey
Candy Olkey
November 14, 2022 4:58 pm

A. “Remember Carter”
AMRAP 10 min
11 Pull Ups – Kipping all UB
14 BJ @ 20″
19 Air Squats
100m Row
4 rounds + 44 reps

B. 3 Sets
BSS x 10/leg @ 3011 w/35# DBs in FC
Nordic Curls x 6 @ 4011
Bent Over double DB Rows x 10 @2111 w/ 25# DBs

❤ ❤ ❤ Thoughts and Prayers for Carter and his family ❤❤❤

Aaron Danielson
Aaron Danielson
November 14, 2022 4:42 pm

A. Rx 3+12 airsquats 30 sec pause mid way. finished 4 rds at 10:50
B. done 25# db for bss 35 # kbs for rows did green band hamstring curls no way to set up nordic curls

Mike Slagle
Mike Slagle
November 14, 2022 4:39 pm

A. Deadlifts. I missed 1rm day.
405. I hadn’t deadlifted in at least two weeks. Previous max was 425.

B. Remember carter
4+6
So sorry to hear about the loss of such a sweet little guy.

Logan Harris
Logan Harris
November 14, 2022 3:55 pm

A. 5 even with 15sec Echo bike full sprint subbed for 60-yard sprint.
B. BSS x 8 with 50# DB, Nordic curls assisted x 4, row with 53# KB

Josh Willins
Josh Willins
November 14, 2022 3:11 pm

RX
A: 3 +25

Anika Tipton
Anika Tipton
November 14, 2022 3:03 pm

A. 3+30- subbed 75m row for run.
B. Done. BSS and rows down with 35# dbs.

Thank you for the reminder to be grateful every minute for the healthy children in our lives. We are all thinking of you today little Carter ❤️

Gabriel
Gabriel
November 14, 2022 2:43 pm

A. 5 rds 3 reps
B. 165lbs, 35lb 70 lbs row

Jeremy Hammock
Jeremy Hammock
November 14, 2022 12:29 pm

“Remember Carter”

10 min amrap

11 pull-ups
14 box jumps 20”
19 air squats
60 yard sprint

6rds

God bless Carter and his family!

B.
Bulgarian split squats no weight
Hamstring curls on curl machine

Shan
Shan
November 14, 2022 6:38 am

so sorry to hear about Carter. He sounds like a shining beam of light. I kept him in my thoughts through the WOD.

Sub. 100m row for sprint

3 rounds plus 19 squats

Kendall Kersey
Kendall Kersey
November 14, 2022 4:24 am

A. 5+26
B. Done

Al Fraser
Al Fraser
November 14, 2022 1:21 am

Warmup done ✅

A. ‘Remember Carter’ 10 min AMRAP
4+34

B. Bulgarian split squats x10 @2x 22.5kg DB
Nordic curls x6
BOR x10 @24kg KB