Tuesday, November 12, 2019
Hello!
Quick update!
Maritime Electric is shutting off power from 6am to 8am on North River Road.
Our 6am class tomorrow morning will be at 782 Athletics and then we will be opening up CrossFit 782 at 815am and be open for the day with our usual schedule.
To repeat our 6am class tomorrow morning is at 782 Athletics.
Just a quick update on our 782 Healthy Living Challenge. Hope you are finding certain habits for yourself that are sustainable long term. For myself I am becoming much better at putting my phone and computer and work away an hour or more before I plan on going to sleep. I also have been finding 10 minutes each day for my mindfulness and meditation. I know I need to work on my eating habits, especially in the evenings, and really get my mobility in after I workout or start attending a few yoga classes. I have been keeping up my physical activity as well as being social, but keeping my alcohol intake to a minimum.
Share with us or with me how your challenge has been going personally and how you have been holding yourself and those around you accountable.
Congratulations to all those who have recently completed the Open for 2020. There will be more updates to come over the next few days.
This upcoming weekend Harrison and I will be putting on a seminar on rehab, injury prevention, and adapting to injury with your workouts.
We will have our PrimeTimers class tomorrow at 10am!
Athletics - 6/430/530
Strength
Lower Body Endurance & Stamina
EMOM x 5 Rounds (10 minutes)
0: 45 seconds Max Effort Front Squats (95/65) (75/55) (55/35)
1: 45 seconds Max Effort Plate OH Walking Lunges
After a solid warm up for your hips and legs we will dive into this. Share a bar with your partner so you can start on one part and your partner on the other part. Get after those reps with solid form.
Conditioning
‘Balance The Books’
2:30 minutes on - 2:30 minutes off x 4 Rounds (20 minutes)
8 DB Snatches (right)
8 DB OHS (right)
8 DB Snatches (left)
8 DB OHS (left)
ME Lateral Burpees over the DB
Push the pace to give yourself time for the burpees. If you struggle with the overhead squats you can front squat with your DB on one shoulder or in a goblet position.
782 PrimeTimers - 10am (CF782)
Strength
4 Sets to work on Strength & Balance
5 Front Squats
10 Walking Lunges
15 Situps
Conditioning
12 minute AMRAP
15cal Row
12 MB Slams
9 Squats
6 MB Situps
3 Burpees
782 Adaptive - 11am (CF782)
‘Jenkins’
40 minute AMRAP
20 WBS
400m Row
15 Ball Slams
400m Row
10 DB Clean & Jerks (5 per arm)
400m Row
5 Pullups
Get in and get after it!
782 Kids - 330pm
Strength
Front Squats with a Barbell
Learn how to squat with a lightweight or with a lightweight barbell.
Lunges
Learn how to do your walking lunges down the floor.
Conditioning
‘Balance The Books’
2:30 minutes on - 2:30 minutes off x 2 Rounds (10 minutes)
8 DB Snatches (right)
8 DB OHS (right)
8 DB Snatches (left)
8 DB OHS (left)
ME Lateral Burpees over the DB
Skills
Work on your skills after the conditioning. Handstands, Rope Climbs, and Leg Raises.
782 CrossFit 101 - 730pm (CF782)
Strength
Lower Body Endurance & Stamina
EMOM x 5 Rounds (10 minutes)
0: 45 seconds Max Effort Front Squats (95/65) (75/55) (55/35)
1: 45 seconds Max Effort Plate OH Walking Lunges
After a solid warm up for your hips and legs we will dive into this. Share a bar with your partner so you can start on one part and your partner on the other part. Get after those reps with solid form.
Conditioning
‘Balance The Books’
2:30 minutes on - 2:30 minutes off x 4 Rounds (20 minutes)
8 DB Snatches (right)
8 DB OHS (right)
8 DB Snatches (left)
8 DB OHS (left)
ME Lateral Burpees over the DB
Push the pace to give yourself time for the burpees. If you struggle with the overhead squats you can front squat with your DB on one shoulder or in a goblet position.
- Team 782