Monday, August 5, 2019

Hello all.

Order your shirts and hoodies as soon as possible!

I had a wonderful conversation with Carol Craswell the other morning after we did some training with the 9am class. I am usually coaching Carol during the 6am class and she is always ready for a challenge and always keen to learn new skills and improve on her current strengths.

During this conversation we got into talking about training and how she was excited to see some of the coaches train. She gave me a compliment that took me quite by surprise saying that I move like a natural. For anyone that knows me and has ever coached me before or worked with me to help me learn new skills they know this is the farthest thing from the truth. When I first learn a new skill, in the gym, on the farm, at home, etc. it usually takes me a tremendous amount of time to become proficient at the movement or skill. Hearing Carol say this to me was a very proud moment for me as it states that through the work I have put in over the past number of years in CrossFit the movements look like they come naturally to me. Thank you Carol.

I hope this goes to show that even if things don’t come naturally to you at first you can work hard enough to become more capable at these movements and in the process learn the ins and outs of how to help others learn how to improve and master certain skills.

Those are my ramblings for the day! Sorry to bore you!

Now on to the good stuff!

Athletics - 6/9/12/430/530


15 minutes to complete the work

2 sets

10 Front Squats

10 High Box Jumps

Take the first 6-7 minutes to build up in weight and then hit a heavy set of 10 followed immediately by 10 high box jumps. After that rest for a good bit and then add some weight and hit another set, heavier ideally, of front squats and then your box jumps.


12min AMRAP

400m Run

30 Jumping Lunges

20 WBS

PrimeTimers - 10am (at CrossFit 782)


Barbell Deadlift x 5reps x 4sets

We will work on how to pick things up off the ground. If you are proficient in this movement you can add some weight!

Pushup x 5reps x 4sets

We will get you working on that upper body strength as well.


12min AMRAP

10cal Row

5 Perfect Pushups

10 Situps

5 Deadlifts

Sport Specific - 630pm


- Team 782