Friday, April 3, 2020

G’day!

Great work here ladies and gentlemen.

Class on at 12 and 5 tomorrow as usual and then class at 10am on Saturday.

Great work so far this week with our new schedule. Everyone seems to be finding some normalcy, some sort of routine. If you have anything to share with the larger population, the larger 782 community please reach out to us so we can share that with the whole community. We are all in this together and we are in this over the long run with each and every one of you each and every day.

One tool we are slowly starting to roll out is our weekly check in. This is a work in progress app we are developing for our online wellness program to help you become accountable to yourself with your training, nutrition, and sleep habits. We are working on moving this forward everyday to our end product and welcome any and all feedback on how to make it easier to use, more accessible, and a tool that can be used long term during this pandemic, as well as once we make it back to the gym.

https://cf782.onramp.online/checkin

CrossFit Zoom Workout - 12pm/5pm

Strength Activation Work

This can be done before the “Beast” conditioning if possible, also from the boys.

9 minute EMOM (3 Rounds)
0: 6 Deadlifts into 6 Bent Over Rows

1: 6 Hang Power Cleans into 6 Squats

2: 6 Shoulder to Overhead into 6 Good Mornings/Back Squats/Hip Hinges

This is done primarily to get your comfortable with the movements for the workout.

Here we have an entry from one of our top Bromances at 782, Charlie & Sheldon Cudmore-Waddell.

“The Beast”

6 Rounds

6 Deadlifts

6 Bent Over Rows

6 Hang Power Cleans

6 Squats

6 Shoulder to Overhead

6 Hip Hinges/Good Mornings/Back Squats

200m Run/Row or 66 DU’s/132 SU’s

After a bodyweight workout today we come back at your with a weighted workout today.

There are many ways to do this workout, but the most ideal way would be to use one piece of equipment for the whole thing. For example if you had two kettlebells you would start with your deadlifts, nice and controlled, and then right into your bent over rows. From there you’d clean those kettlebells on to your shoulders and then squat for your next reps. After pressing them overhead 6 times you would do 6 hip hinges or back squats or good mornings. After completing these 6 movements you would do your cardio piece for about a minute to 90 seconds and then try to go unbroken.

This may not work for everyone depending on their equipment and you may use dumbbells for your deadlifts, a plate for your rows, etc. to get the best out of this workout.

Core Accessory Work

Testing 1,2,3.

3 Rounds

Max Effort Reverse Burpees in 90 seconds

Max Effort MB Situps in 90 seconds

Max Effort Plank in 90 seconds (any style of plank you can hold for the 90 seconds)

Rest 30 seconds after each round

After we do our strength work we want to balance out that hinging with some solid work for the belly.

- Team 782