Tuesday, January 28, 2020
Good evening!
Wanted to give a big shout out to all of our athletes who competed in the Blizzard Beatdown. For our females, Shelby MacNeill threw down in a stacked scaled women’s division, Hannah Ives competed hard in tough elite women’s division, and Anikha Greer battled her way to a 2nd place in the elite women’s division, winning two events and placing 2nd in 3 events. For the males Morgan Watts gave it all he got, PRing his overhead squat with 10 reps at 95lbs, Jamie Jeffery made it to the finals in the stacked master’s division, Aaron Fitzpatrick held his own in an extremely competitive elite male division, and Mike Ives threw down with the big boys in the elite male division and showed he belonged with this group.
Thank you to all the fans who made the trip over to show their support and cheer on each and every 782 athlete, including Liane & Mitch Read, Marg Lister, Nic Clory, Jordan Flemming, Jill Jeffery, Rachel Moase, Anne Ives, Sharleen Dunphy, Joanne Cameron, Hillary Campbell, and LeeAnne Greer. And thanks to our coaches back here, Sam Smiley, Dixon Matheson, Greg Wright, and Will Stewart for holding down the fort.
Now on to the SnowDown ThrowDown, which is happening this Saturday from 2 to 5pm. Teams of 4 and registration is by donation. There will be one conditioning workout and a lifting workout. All proceeds go to charity and you can register at comptracker.io with your team name!
CrossFit - 430/530
Strength Building Phase
Strict Press
10 minutes to complete
5 reps x 4 sets
Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last two reps should be difficult, but manageable.
For example my lifts would look like this:
5 reps @ 45lbs (Warmup); 5 reps @ 95lbs; 5 reps @ 115lbs; 5 reps @ 135lbs; 5 reps @ 145lbs
Back Squats
15 minutes to complete
5 reps x 4 sets
Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last two reps should be difficult, but manageable.
For example my lifts would look like this:
5 reps @ 135lbs (Warmup); 5 reps @ 185lbs; 5 reps @ 225lbs; 5 reps @ 255lbs; 5 reps @ 275lbs
Today we are combining to of your lifts and making some strength moves. Grab a barbell and a rack and get to work with a group of 3 or 4. Start building up in weight for that strict press and then from there do the same thing with the back squats once everyone has gotten through their strict press.
Sprint Conditioning
‘The Blazer’
6 minute AMRAP
9 Double DB Shoulder to Overhead
15 V-Snaps
21 Squat Jumps
Push the pace right out the gate here and hold on for dear life.
782 Teens - 330pm
Strength/Skill
Barbell Back Squat
Barbell Strict Press
Planks/Side Planks
Sprint Conditioning
‘The Blazers’
3 minute AMRAP x 3 - Skill Work in between
3 Double DB/KB Shoulder to Overhead
6 V-Snaps
9 Squat Jumps
Push the pace right out the gate here and hold on for dear life.
782 Fundamentals - 630pm
Strength Building Phase
Strict Press
10 minutes to complete
5 reps x 4 sets
Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last two reps should be difficult, but manageable.
For example my lifts would look like this:
5 reps @ 45lbs (Warmup); 5 reps @ 95lbs; 5 reps @ 115lbs; 5 reps @ 135lbs; 5 reps @ 145lbs
Back Squats
15 minutes to complete
5 reps x 4 sets
Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last two reps should be difficult, but manageable.
For example my lifts would look like this:
5 reps @ 135lbs (Warmup); 5 reps @ 185lbs; 5 reps @ 225lbs; 5 reps @ 255lbs; 5 reps @ 275lbs
Today we are combining to of your lifts and making some strength moves. Grab a barbell and a rack and get to work with a group of 3 or 4. Start building up in weight for that strict press and then from there do the same thing with the back squats once everyone has gotten through their strict press.
Sprint Conditioning
‘The Blazer’
6 minute AMRAP
9 Double DB Shoulder to Overhead
15 V-Snaps
21 Squat Jumps
Push the pace right out the gate here and hold on for dear life.
- Team 782