Monday, October 28, 2019
Good Monday to you all!
We are going to start the month of November off with a 782 Challenge.
To sign up simple write your name on the chalkboard or whiteboard (782 Athletics) under the 782 Challenge section and we will send you an email with the link to track your nutrition, physical activity, and mindfulness. We are going to keep this as simple as possible so it will simply be a check mark if you have completed the task for that day.
I have stolen this and adapted it from Tessa Hills and Jared Kelly and modified it to best suit our needs!
Purpose of the 782 Challenge
The purpose of this challenge is to create a friendly, yet competitive environment for people to immerse themselves in that helps each participant push themselves harder than they normally would to live a healthier lifestyle. Push yourself for a short period of time and pay attention to what works, and what doesn’t work; what is sustainable, and what is not sustainable. Ideally everyone will spend five weeks pushing themselves outside of their comfort zones, learning about themselves and ultimately, taking away a few healthy habits to incorporate into their life going forward.
Physical Training
Sweat once a day for at least 30 minutes at least 25 days in the month of November. This could include a CrossFit 782 session, a yoga session, a run/row session, or playing a sport.
Mobility
Spend 15 minutes on mobility at the end of class, at home, on your lunch break, or any time you can fit it into your schedule. Complete this for 25 days out of the 30 days in November.
Meditation/Mindfulness
Spend 10 minutes EVERYDAY this month finding some space or time for yourself to just relax and breathe. You can do this on your own or use an app to help you with this part of the challenge. .
Nutrition
For 25 days of the 30 days in November prepare all of your meals at home. Use as many fresh ingredients as possible.
Social/Alcohol
Have no more than 2 drinks per week during this challenge.
Sleep
Turn off all devices 1 hour before you need to be asleep. Try to complete this everyday for the month of November.
There are six tasks in this challenge here. Complete them all or choose a certain number of these challenges to complete. Each person I am sure will find different parts of the challenge tough so find a support group that can help you navigate this 782 Challenge and find what is sustainable for you long term. When posting to social media use the hashtags #team782 and #attitudegratitudefortitude to show us your engagement in the challenge!
Once we have the sign ups on the chalkboard we will send out an email with a link to track each part of the six challenges. Do this challenge for yourself, do it to find what works long term, and find people to support you through it for the month of November and in the future.
Athletics - 6/12/430/530
Power
5 minutes to complete 3-4 sets of the following complex
Clean + Front Squat + Push Press + Thruster
Be systematic in these movements to complete the complex. Build in weight through these 5 sets before diving into the next piece of work.
7 minute to build to a heavy 3 rep Thruster
Try to hit your first rep as a squat clean thruster and then keep everything engaged through your core as you hit the next two reps. Try to get in 3-4 good attempts.
Conditioning
‘Power Play’
3 minutes on - 1 minute off x 5 Rounds (19 minutes)
3 Thrusters (115/75) (95/65) (75/55)
6 Lateral Burpees over the Barbell
9 Situps
Find your space and get to work. And by space I mean physically and mentally. You just need your barbell and some room to move, but also get yourself in the right head space to push the pace on this workout. Cheer on those around you and throw around some fist pumps during that 1 minute break.
782 PrimeTimers - 10am (CF782)
Strength
4 Rounds
50’ Walking Lunge (use weights in comfortable)
10 MB Situps
10 DB Hang Power Clean & Jerk (5 per arm)
Conditioning
12 minute AMRAP
300m Row
15 Squats
10 Situps
5 Pushups
782 Kids - 330pm
Warmup
Hungry, Hungry Hippo
MB Relay Races
Conditioning
6 minute AMRAP x 2 - Skill Work between AMRAPs
50m Run (half and back)
5 DB Thrusters
5 Burpees over the DB
5 MB Situps
Skills
Rope Climbs
Rowing
Handstands or Wall Walks
782 CrossFit 101 - 730pm (CF782)
Strength
Squat Review
We will review the Back Squat, Front Squat, Overhead Squat and introduce the Thruster
Leg Raises
We will push you out of your comfort zone and get you up on the bar and get you moving higher.
10 minute EMOM
0: 5 Thruters
1: 5-8 Leg Raises
Condtioning
15 minute AMRAP
5 Leg Raises/Knee Tucks
10 Box Jump Overs
15 WBS
300m Row
- Team 782