Monday, November 18, 2019
Good evening!
Hope everyone had a fantastic weekend.
Few takeaways from the Fitness Seminar this past Saturday on Injury Reduction, Rehab, and Adapting to Injury.
Self Awareness is super important when it comes to reducing the risk of injury. Listen to your body when something does not feel right and scale the intensity, movement, and/or range of motion as needed for yourself on any given day.
Certain people are more prone to injury for certain parts of their body. If you know you are make sure you spend more time warming up that part of that body or doing more maintenance work on that joint after class.
Be good to your body. Take days off and days where you scale back the intensity. As well take 5 days to 1 week off at least once every 3 months so you can enjoy your fitness and your body.
Business as usual this week. Get into routine to get your training in to beat those cold days away!
With the opening finishing up we now shift gears with our programming and with our training.
We will spend the next 6 weeks leading up to the new year focused on maintaining our strength and building a body that is durable and versatile for the many demands of life and CrossFit. You will also see some workouts repeated from the summer and early fall to retest your fitness
CrossFit - 6/12/430/530
Olympic Lifting Technique
4 minutes to complete 2-3 sets (use this as a warmup; stay light)
Power Clean + Hang Clean + Front Squat
E2MOM x 8 minutes (4 rounds)
Power Clean x 3 reps - TnG
Toes to Bar x 10 reps
After a wonderful warmup for your shoulders and hips and body we will get into some light work with the barbell to get your body moving. Try to hit 3 sets of the complex with some light weight before we dive into the E2MOM.
During the E2MOM let us build in for the cleans and work on some solid technique and progressions hanging from the bar. Use this as a chance to work on your capacity hanging from the bar or to push out of your comfort zone on your progression with this movement.
Interval Conditioning
‘The Captain’
3 minutes on - 1 minute off x 5 Rounds (19 minutes)
3 Power Cleans (155/105) (115/75) (65/55)
6 Lateral Burpees over the Bar
9 V-Snaps
After spending some time building up in strength on your clean we get a chance to move the barbell under some fatigue. This piece of conditioning is similar to something we completed about a month ago with a couple of different movements to replace the thrusters and situps. Know your body, know your pace and keep moving at a temp you can sustain over the 5 rounds.
782 PrimeTimers - 10am (CF782)
Strength
4 Sets
10 DB Snatches (alternate arms)
10 Step Ups
30sec Plank
30sec Side Plank
30sec Other Side Plank
Use these movements to build up strength and balance and work on your core.
Conditioning
12 minute AMRAP
300m Row
15 Situps
10 Squats
5 Pushups
782 Kids - 330pm
Warmup
Conditioning
5 minute AMRAP x 2 - 10 minute rest b/w - Skill Work
10 DB Snatch (alternating)
10 Squats
100m Run (or 10 Burpees if field is not used)
Skills
Rope Climbs
Handstand Pushups
T2B
782 CrossFit 101 - 730pm (CF782)
Olympic Lifting Technique
4 minutes to complete 2-3 sets (use this as a warmup; stay light)
Power Snatch + Hang Snatch + OHS
E2MOM x 8 minutes (4 rounds)
Power Snatch x 3 reps - TnG
Toes to Bar x 10 reps
After a wonderful warmup for your shoulders and hips and body we will get into some light work with the barbell to get your body moving. Try to hit 3 sets of the complex with some light weight before we dive into the E2MOM.
During the E2MOM let us build in for the snatches and work on some solid technique and progressions hanging from the bar. Use this as a chance to work on your capacity hanging from the bar or to push out of your comfort zone on your progression with this movement.
Interval Conditioning
3 minutes on - 1 minute off x 5 Rounds (19 minutes)
3 Power Snatch (155/105) (115/75) (65/55)
6 Lateral Burpees over the Bar
9 V-Snaps
After spending some time building up in strength on your snatch we get a chance to move the barbell under some fatigue. This piece of conditioning is similar to something we completed about a month ago with a couple of different movements to replace the thrusters and situps. Know your body, know your pace and keep moving at a temp you can sustain over the 5 rounds.
- Team 782