Thursday, November 14, 2019 (CF782)
Thursday is here and let’s get it.
Hope everyone has been having a great week and adapting to the cold weather brought out way.
Stay warm as you get into the gym and get moving. Even if you need to go a little slower at the start of some workouts to get that core temperature up before pushing that pace. We will do our best as always to make sure you are well warmed up prior to each workout.
One thing I have been able to work on over the past year is my intensity in training and the pressure on myself. When I first started CrossFit I went into every workout with reckless abandonment and did not really have any strategy or pace to what I was doing. As I got into the ‘sport’ of CrossFit more I put too much pressure on myself and would only really train hard in certain situations or would not train at all because I thought I had to be at a certain level. For now I like to think I have found a nice balance and it has allowed me to get into my workouts for myself and let me workout for me, which is extremely fulfilling and rewarding at the end of the day. If you are struggling with motivation to train or having a reason to train, take a deep look inside and find a way to train or compete for yourself. It may take time to find this reason, but I promise you it will pay off in the long run.
CrossFit - 6/9/12/430/530/630
Barbell Cycling
E2MOM x 5 Rounds - 10 minutes
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 S2OH
Try to build in weight for each set here. After a movement warmup and then 5 minutes to get to your starting weight we will dive right in here. Try to cycle the movements without dropping the barbell. Your S2OH will most likely be your limiting factor here. Run your numbers back from where you want to finish at with your fifth set and move from there.
Conditioning
‘Bar Stools’
4 Rounds
25 WBS
5 Hang Power Cleans
5 Front Squats
5 S2OH
(135/95) (95/65) (75/55)
Yesterday was all cardio and gymnastics. Today we grab a bar and get to work. The wall ball shots are in there to jack up your heart rate and force you to move that barbell efficiently.
Once you grab that barbell hold on to it until you finish that last S2OH.
15 minute Time Cap
782 PrimeTimers - 10am
4 Sets to Build Strength
5 Double KB Deadlifts
10 Step Ups (with a KB/DB if you want)
30 sec Side Plank (each side)
Conditioning
12 minute AMRAP
10 Shuttle Runs/Walks
10 Step Ups
10 Ball Slams
10 Situps
782 Adaptive - 11am
30 minute AMRAP - stagger start
6cal Bike
12 Shuttle Wheels
18cal Ski
24 WBS
30cal Row
782 Teens - 330
Barbell Cycling
E2MOM x 5 Rounds - 10 minutes
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 S2OH
Try to build in weight for each set here. After a movement warmup and then 5 minutes to get to your starting weight we will dive right in here. Try to cycle the movements without dropping the barbell. Your S2OH will most likely be your limiting factor here. Run your numbers back from where you want to finish at with your fifth set and move from there.
Conditioning
‘Bar Stools’
4 Rounds
25 WBS
5 Hang Power Cleans
5 Front Squats
5 S2OH
(135/95) (95/65) (75/55)
Yesterday was all cardio and gymnastics. Today we grab a bar and get to work. The wall ball shots are in there to jack up your heart rate and force you to move that barbell efficiently.
Once you grab that barbell hold on to it until you finish that last S2OH.
15 minute Time Cap
782 CrossFit 101 - 730pm
Barbell Cycling
E2MOM x 5 Rounds - 10 minutes
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 S2OH
Try to build in weight for each set here. After a movement warmup and then 5 minutes to get to your starting weight we will dive right in here. Try to cycle the movements without dropping the barbell. Your S2OH will most likely be your limiting factor here. Run your numbers back from where you want to finish at with your fifth set and move from there.
Conditioning
‘Bar Stools’
4 Rounds
25 WBS
5 Hang Power Cleans
5 Front Squats
5 S2OH
(135/95) (95/65) (75/55)
Yesterday was all cardio and gymnastics. Today we grab a bar and get to work. The wall ball shots are in there to jack up your heart rate and force you to move that barbell efficiently.
Once you grab that barbell hold on to it until you finish that last S2OH.
15 minute Time Cap
- Team 782