Monday, March 2, 2020

Welcome to March!

Just wanted to say I am excited to get back to the 782 family after a great experience at WODapalooza and some fun in the sun in Miami.

Was a super important learning experience for myself as both a coach and a CrossFit/Fitness owner and enthusiast. You will hear lots about the weekend over the course of the next week I am sure, just ask Anikha, Hillary, LeeAnne, or myself!

Now on to the day to day stuff, the fun stuff, the part of life that keeps running along no matter what it looks and feels like outside and allows us to build habits to make the best of each day and week.

We have 20 teams signed up for MayDay Mania this year and we have not advertised it outside of our gym so make sure if you want to get registered you do so soon. We will be making announcements this week to get the word out and will have an announcement about the venue later this week!

Athletics - 6/12/430/530

Strength Train

Back on the ol’ strength train

We are going to start the week with our STRICT PRESS and then on Wednesday we will back squat. Going to break these movements up this week so we can get some moderate length conditioning in each day.

Strict Press - 10 minutes to hit the following sets:

5 Warmup Strict Press

5 Strict Press

ME Reps Strict Press

For example I would hit 45, 95, and 115lbs for my first 3 sets and then I would hit about 5-10lbs less (125lbs) than what I hit for my 10 rep strict press two weeks ago and try to be in that 5-9 rep range. It will be those last 1 to 2 reps that will bring out your muscular stamina and endurance this week. Dig In.

Conditioning

‘Rest Fest’

2 minutes on - 30 seconds off x 6 Rounds (15 minutes)

8 KB/DB S2OH (left)

8 KB/DB OH Lunges (right leg forward)

8 KB/DB S2OH (right)

8 KB/DB OH Lunges (left leg forward)

ME Burpees over the DB

Rest just is not for you today.

We have some great coordination, balance, and core work built in for with your movements here. Anytime you are using a dumbbell you have to be engaged in every section of your midline and this is no different. We also want to see you keep those lunges consistent on every rep before diving right into those burpees.

782 Fundamentals - 630pm