Thursday, October 3, 2019 (CF782)

Belief.

It is such an important part of life. It could mean everything. We are all gifted with certain genes, certain tendencies, certain environments we live in or grew up in. But as we grow and as we move through life we have to have belief in ourselves, we have to believe we can grow, move forward, change the things we can control, and believe we can accept those things we can not control.

As you go through this week I want you to think about the words you tell yourself. Your inner voice. Are you able to change the narrative in your own mind of what you tell yourself, about yourself? Think about that and focus on the belief in yourself to grow, to face challenges, to learn new things. And let that guide you into the weekend.

Reminder that this Saturday from 12 til 1/130 we will be having our first Fall Fitness Session on High Skilled Gymnastics. This is at CrossFit 782 and is open to all 782 members and $15 for non-members.

CrossFit - 6/9/12/430/530/630

Upper Body Strength Stamina

12 minutes to hit 4-5 sets of the following movements

3 Bench Press (close-grip)

5 Strict T2B/Leg Raises

7 Heavy MB/D-Ball Slams

Grab a team of 3-4 people and get moving through these 3 movements for high quality.

Grunt Work Conditioning

‘Ready, Steady, Go’

4 Rounds For Time

8 DB S2OH (left) (50/35) (40/25) (35/15)

16 MB Situps

8 DB S2OH (right) (50/35) (40/25) (35/15)

16 Plate G2OH (45/25) (35/15) (25/10)

Find your space, in your head and on the floor, and get to work.

782 PrimeTimers - 10am

Strength & Conditioning

3 Rounds

5 Deadlifts (with a barbell adding weight if possible)

10 Wall Pushups/Bar Pushups/Pushups

15 Squats

Something a little different here. Working on some strength under fatigue. Take your time and move well before anything else.

Cardio City

10 min AMRAP

5 MB Thrusters (new movement alert!

100m Run/Jog/Walk

200m Row

Now time to breathe heavy!

782 Adaptive - 11am

Strength & Conditioning

30min AMRAP

6cal Bike

8 Box Dips

10 Shuttle Wheels

12 MB Slams

14cal Row

16 WBS

782 Teens - 330pm

Upper Body Strength Stamina

12 minutes to hit 4-5 sets of the following movements

3 Bench Press (close-grip)

5 Strict T2B/Leg Raises

7 Heavy MB/D-Ball Slams

Grab a team of 3-4 people and get moving through these 3 movements for high quality.

Grunt Work Conditioning

‘Ready, Steady, Go’

4 Rounds For Time

8 DB S2OH (left) (50/35) (40/25) (35/15)

16 MB Situps

8 DB S2OH (right) (50/35) (40/25) (35/15)

16 Plate G2OH (45/25) (35/15) (25/10)

Find your space, in your head and on the floor, and get to work.

782 CrossFit 101 - 730pm

Skills

Learn to Strict Press + Push Press

We will review the movement patterns for these two and then then get to work.

Wall Ball Shot

We will introduce the Wall Ball Shot as it goes with our squat and press.

Strength

Move between these two movements

4 sets

5 S2OH - Build in weight each set if possible - this can be a strict press or push press

10 WBS

Work on these two movements after learning about the correct form for each one.

Conditioning

4 Rounds For Time

‘Push the Pace’

15cal Row

12 Walking Lunges (6 per leg)

9 WBS

6 S2OH

Our first real chance to work to a certain task. Take down the weight for the push press and move well through your 4 rounds. Maximum 16 minutes of work.

- Team 782