Thursday, October 24, 2019 (CF782)
Hello Thursday.
Hope to see you all in the gym here at some point.
For today I want to talk about the attitude part of our hashtag #attitudegratitudefortitude.
We wanted to grate a slogan/saying/hashtag to help us describe our community for those who may be on the outside looking in and for our members to have something to describe their experience at 782. We all know attitude does not mean being happy all the time or just saying positive cliches to fake your way through life. Attitude means that through the setback, the tough times, the grind that life can throw at us sometimes we remain steadfast and continue to move forward despite any obstacles that may be in the way. There is a good book out there called ‘The Obstacle is the Way’. We are determined in our attitude to bring our best into the gym and into life. We support, encourage, and grow with those around us so when they feel down we may lift them up so that on days we feel down they may do the same for us. We stand up for one another and we hold one another to an exceptionally high standard built on mutual respect amongst our 782. Attitude is our way of saying we find bliss in the days of celebration, but we also encourage challenges to help us grow and become the best version of ourselves.
Hope you enjoyed my bit of a rant on this chilly, windy October day!
CrossFit - 6/9/12/430/530/630
Olympic Lifting Technique
10 minutes to build in the following complex
Power Clean + Hang Clean + 2 S2OH
Lifting Assessment
5 minute EMOM
Clean & Jerk
After the warm up we will get into the lifting complex to practice your movement. Focus on one part of the lift to improve on with this sequence and go through with that. After we finish that 10 minute block we will chat as a group about what we can work on and then get into 5 heavy lifts. The goal is to move consistently here rather than super heavy.
Classic Conditioning
‘Side Hustle’
2 minute AMRAP - 2 minute Rest x 4 Rounds
5 DB Hang Power Clean & Jerk (left)
5 DB Thrusters (left)
5 DB Hang Power Clean & Jerk (right)
5 DB Thrusters (right
ME Burpees over the DB
Rest 1 minute b/w Rounds.
Grab a dumbbell and some space and start throwing down. Push hard to earn that recovery every round.
782 PrimeTimers - 10am
Strength
4 Sets within a 10 minute Block
5 Goblet Squats
5 Double DB Push Press
30 sec Plank
Conditioning
4 Rounds (max 16 minutes work)
250m Row
10 MB Slams
5 Ring Rows
782 Adaptive - 11am
Strength & Conditioning
30 minute AMRAP
6 Box Dips
12 Shuttle Wheels
18cal Ski
24 WBS
30cal Row
782 Teens - 330pm
Olympic Lifting Technique
10 minutes to build in the following complex
Power Clean + Hang Clean + 2 S2OH
Lifting Assessment
5 minute EMOM
Clean & Jerk
After the warm up we will get into the lifting complex to practice your movement. Focus on one part of the lift to improve on with this sequence and go through with that. After we finish that 10 minute block we will chat as a group about what we can work on and then get into 5 heavy lifts. The goal is to move consistently here rather than super heavy.
Classic Conditioning
‘Side Hustle’
2 minute AMRAP - 2 minute Rest x 4 Rounds
5 DB Hang Power Clean & Jerk (left)
5 DB Thrusters (left)
5 DB Hang Power Clean & Jerk (right)
5 DB Thrusters (right
ME Burpees over the DB
Rest 1 minute b/w Rounds.
Grab a dumbbell and some space and start throwing down. Push hard to earn that recovery every round.
782 CrossFit 101 - 730pm
Strength
Move between these two movements
4 sets
5 Back Squats - Build in weight each set if possible
2 Wall Walks or 30 second Handstand Hold
Work on these two movements after reviewing the correct form for each one.
Conditioning
12 minute AMRAP
‘Baseline’
200m Row
15 Air Squats to a MB
10 Situps
5 Deep Ring Rows or Pullups
After 3 weeks of your CrossFit 101 we will re tes this workout here to see how far you have come and how comfortable you feel with these movements.
- Team 782