Tuesday, December 17, 2019

Good evening.

Was just reflecting on the 782 Challenge from November and the healthy habits I was able to create into the month of December.

For the exercise, social, and nutrition aspects of the challenge I was pretty consistent going into the month. What I was really looking to change or work on was my screen time in the evening before going to sleep and my ability to work on my meditation and mobility.

I have significantly been able to cut down on my screen time with work/social media before bed, which is a good plus as it gives me more time to read and spend time with quality people. I also have been diligent with my mobility at school with my students and in class leading a stretch or after my workout. I still am trying to build habits of mindfulness into my daily routine, but it is coming along. What did you take with you from the November Challenge.

Something you have seen significant growth in or something you are finding challenge and looking for a new way to work on that part of your health?

It is always healthy to look back and reflect on what worked and didn’t and where to go from here over the holidays and into the new year.

In the New Year I am going to look at increasing the intensity of my workouts and have a few buddies from the gym that are going to track each others’ progress with a little friendly competition. What are you looking to do in the New Year? (after you enjoy the holidays of course!!).

CrossFit - 430/530/630

Pressing Strength & Stability

10 minute E2MOM

1 Strict Press + 2 Push Press + 5 Push Jerk

3-6 Ring Pushups

Introducing or bringing back a new movement here. First complex is to layer some strength upon strength. Should take you the full 30 seconds to do this complex before diving into some ring pushups. If your ring push ups are not quite there yet work on your best push ups from the floor.

We will make sure the shoulders are warmed up properly before getting into this.

Conditioning

15 minute AMRAP

12 American KBS (72/53) (53/35) (35/25)

9 Burpees

6 Ring Pushups/Pushups

30 DU’s/60 SU’s/30 seconds purposeful practice

Something for the engine here. Grab your gear and get moving.

782 Adaptive - 11am (CF782)

Strength & Conditioning

Pullups x 3 reps x 4 sets

Tabata This!

20 seconds on - 10 seconds off x 8 Rounds

Rowing

Biking

Skiing

Shuttle Wheels

782 Kids - 330pm

Pressing Strength & Stability

Ring Pushups

Knee Tucks

Deadlifts

Conditioning

5 minute AMRAP x 2 - Skill work between AMRAPs

9 American KBS (72/53) (53/35) (35/25)

6 Burpees

3 Ring Pushups/Pushups

15 SU’s/20 seconds purposeful practice

- Team 782