Saturday, February 8, 2020

Reminder of our schedule this weekend upcoming for the week!

Classes at CF782 at 8/9/10/11 with comp class at 12 following the 11am class.

There will be class at 10 on Sunday as usual and then at 11 we have our intro class with a new group of CrossFit 101 members starting up Monday night at 730pm. We already have 4 people signed up and will be accepting 6 more so if you know anyone interested please let them know to come to the intro this Sunday!

At 782 Athletics we have class at 10 and 11 Saturday morning with an intro class at 12 for our next fundamentals group starting Monday night at 630pm. We also have our soccer fitness groups coming in at 1:20 and 2:40 that afternoon.

Athletics - 10/11

Strength

Back on the ol’ strength train.

Like I have told many athletes before, building up strength is so important for life. It should be monotonous and repetitive, but it works. Getting your team together at the bar makes it what it is though. So get your crew in for your class and let’s get to work.

15 minutes to build to a heavy 3 rep Deadlift.

3 reps x 4 sets

After each set of deadlifts complete 5 Strict T2B or Leg Raises to keep everything balanced out in the core.

As well hit 5 strict HSPU or 5 Double DB Strict Press to warm up the shoulders.

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last rep should be difficult, but manageable.

For example my lifts would look like this:

3 reps @ 225lbs (Warmup); 3 reps @ 275lbs; 3 reps @ 315lbs; 3 reps @ 335lbs; 3 reps @ 355lbs

A couple less reps from last time, so a bit heavier is the goal!

As always with the deadlifts stick with one less rep than you want to so you can keep that back safe long term.

Conditioning

‘Time Out’

21 - 15 - 9

HSPU/Box HSPU/Pushups

Double DB/KB Front Squats

100 DU’s/150 SU’s after each Set

Time to go here. Grab your spot on the wall and a set of dumbbells and get to work moving through each and every rep. Make sure you breathe on the double unders so you can keep moving through the other reps efficiently.

Intro - 12

Soccer Fitness Training - 1:20/2:40

Comp Class - 11 + 12 Class (CF782)

E2MOM x 3 Rounds (light weight)

Power Clean + Hang Clean + Front Squat + 2 S2OH

E2MOM x 3 Rounds (build up in weight)

Clean + Hang Clean + S2OH

10 minutes to build to a heavy:

Clean & Jerk

Olympic Lifting & Gymnastics Conditioning

‘Times Up’

8 Rounds with a Partner - alternate rounds (4 rounds each)

2 Rope Climbs (1 legless/1 leg in)

40’ Handstand Walk (straight through)

6 TnG Power Clean & Jerks (155/105)

- Team 782