Monday, October 7, 2019
Woooooo Monday!
This Saturday, October 12 at 12pm we will be having our mobility seminar with Charles Sanderson. This will help you with your mobility for many different movements in CrossFit and will also give you some ideas on how to stretch and what to stretch at the end of class or at home. Please send me a message or email if you plan on attending this seminar.
Classes for Monday, Thanksgiving, will be at 9am and 1030am with some open gym time until 1pm after the second class. Come one, come all to a great group class for a bit of training and a bit of fun.
We are having a teens trial class this Tuesday at 330pm, October 8. If you have anyone interested in checking out this class for students in grade 7-11 please bring them along to give it a go. We will also be having a trial class at 782 Athletics on Tuesday night at 630pm.
We also have new gear up for sale online and we will be making after the Thanksgiving weekend. We have crewnecks, toques, and sweats up with our 782 patch.
https://crossfit782.membertracker.io/products/store
Athletics - 6/12/430/530
Squatting Strength & Stamina
Back Squats
0:00 - 5:00
Back Squats - 3 sets of 5 reps
5:00 - 10:00
Back Squats - 3 sets of 3 reps
10:00 - 15:00
Back Squats - 3 sets of 1 rep
After a solid warmup to get the hips moving we’ll give you a running clock to complete the following work. This will not be the time to hit a PR, but a chance for you to get some good movement in at a moderate weight under fatigue. Add some weight each set if you feel good during these reps. If not focus on really solid movement rather than stacking weight just to stack weight.
Pacing & Conditioning
‘Training Day’
300m Run
Rest 1 minute
300m Run
15 Back Squats (135/95) (95/65) (75/55)
Rest 1 minute
300m Run
15 Back Squats (135/95) (95/65) (75/55)
15 Burpees.
Rest 1 minute
300m Run
15 Back Squats (135/95) (95/65) (75/55)
15 Burpees
100’ DB OH Walking Lunge (one DB overhead)
782 PrimeTimers - 10am (CF782)
Strength & Balance
3 Sets
5 Back Squats
20 sec plank
20 sec left leg hold
20 sec right leg hold
If you feel good add some weight to your back squats and then continue to work on your core with those MB Situps
Conditioning
12 minute AMRAP
100m Run
15cal Row
10 DB Snatch
15 Squats
782 Kids - 330pm
Warmup
MB Relay Race
Waiter Tag
Squatting Strength & Stamina
Front Squats
Learn to Squat with a DB or a BB
Take your time with the weight and practice good form.
Conditioning
5 minute AMRAP x 2 - Skills between AMRAPs
200m Run
15 Squat Jumps
10 MB Slams
5 Burpees
Skills
Rowing
Rope Climbs
Wall Walks
CrossFit 101 - 730pm (CF782)
Skills
Learn to Front Squat
We will introduce you to a new way to squat with your front rack position. We will take some time to warm up this movement and your upper body to hold the par the correct way. .
Learn Knee Tucks
We will get you hanging from the bar again and work on our knee tucks and core and grip strength.
Strength
Move between these two movements
3 sets
5 Front Squats
5 Knee Tucks or Leg Raises
Work on these two movements after learning about the correct form for each one.
Conditioning
5 Rounds
200m Run
10 Goblet Squats or Front Squats
10 Knee Tucks or Leg Raises
A little classic CrossFit workout for you getting in some conditioning or cardio, weightlifting, and gymnastics. Pace yourself on this as you get use to these movements.
- Team 782