Tuesday, November 26, 2019

Good Monday to you all!

Was just listening to a podcast this morning and came across this wonderful quote:

‘Ego is the success inhibitor.’

I listened to it a few times and let it sink in for what it really meant. We all have an ego in some way, shape, or form whether we want to admit it or not. Those of us who will continue to improve will find a way to put that ego aside and ask for help when they need it. Those that will search out people and situations that will challenge them to grow and learn more about themselves. Those that will take feedback with an open mind and a chance to build bonds rather than burn bridges.

I love this quote because I believe at 782 we are building a culture and community working towards helping one another, towards supporting each other as we move away from making decisions based on our ego and leaning on one another when need be. To each and every one of you I hope you continue to grow, to move forward with what drives you, and to know that we will always be there to support you in this journey.

Here is the link for the video. Take from it what you may want. Many cliches in there, but maybe a few good reminders to push you forward through this week..

https://www.youtube.com/watch?v=t8FnbQ_-vck&t=211s

Reminder that we have a free trial class on Tuesday night at 782 Athletics at 630pm!

CrossFit - 430/530/630

Upper Body Pushing Strength & Posterior Chain Strength

4 Rounds for Quality (6 minutes)

30 seconds Max Effort Deadlifts (225/155) (185/125) (135/95)

15 seconds Rest

30 seconds Max Effort Strict HSPU/Box HSPU/DB Strict Press

15 seconds Rest

Directly into:

4 Rounds for Quality (6 minutes)

30 seconds Superman Hold

15 seconds Rest

30 seconds Max Effort Pushups

15 seconds Rest

We will take the first 6-7 minutes after the warm up to build up your weight to what you plan on using in the workout. Take your time here and move with purpose. As well before we get into the strength piece test out what progression you will be working for with the handstand pushups.

Classic Sprint(ish) Conditioning

‘No End in Sight’

8 minute AMRAP

8 Box Jump Overs

12 DB Snatch

This is a push. We want you moving fast and efficient on this one. No need to pace yourself. Get moving and do not look at the clock. After you get a round or two in stop feeling sorry for yourself and keep that work going all the way through until your last rep.

We will most likely do this in two heats with a one minute break in between so go hard when you are going and cheer on your partner and others while you are waiting or when you are finished.

782 Adaptive - 11am

30 minute AMRAP

10 DB Hang Clean & Jerks (5 per arm)

20 Shuttle Wheels

30 WBS

40cal Row

Get in here and get moving. On Thursday we get the barbells out, today we sweat!

782 Kids - 330pm

Upper Body Pushing Strength & Posterior Chain Strength

2 Rounds for Quality

30 seconds Deadlifts

30 seconds Rest

30 seconds HSPU/Handstands/Wall Walks

30 seconds Rest

Directly into:

2 Rounds

30 seconds Superman Hold

15 seconds Rest

30 seconds Max Effort Pushups

15 seconds Rest

We will take the first 6-7 minutes after the warm up to build up your weight to what you plan on using in the workout. Take your time here and move with purpose. As well before we get into the strength piece test out what progression you will be working for with the handstand pushups.

Classic Sprint(ish) Conditioning

‘No End in Sight’

3 minute AMRAP x 2 - (do strength work in between for 10 minutes

4 Box Jump Overs

8 DB Snatch

This is a push. We want you moving fast and efficient on this one. No need to pace yourself. Get moving and do not look at the clock. After you get a round or two in stop feeling sorry for yourself and keep that work going all the way through until your last rep.

We will most likely do this in two heats with a one minute break in between so go hard when you are going and cheer on your partner and others while you are waiting or when you are finished.

782 CrossFit 101 - 730pm (CF782)

Upper Body Pushing Strength & Posterior Chain Strength

4 Rounds for Quality (6 minutes)

30 seconds Max Effort Deadlifts (225/155) (185/125) (135/95)

15 seconds Rest

30 seconds Max Effort Strict HSPU/Box HSPU/DB Strict Press

15 seconds Rest

Directly into:

4 Rounds for Quality (6 minutes)

30 seconds Superman Hold

15 seconds Rest

30 seconds Max Effort Pushups

15 seconds Rest

We will take the first 6-7 minutes after the warm up to build up your weight to what you plan on using in the workout. Take your time here and move with purpose. As well before we get into the strength piece test out what progression you will be working for with the handstand pushups.

Classic Sprint(ish) Conditioning

‘No End in Sight’

8 minute AMRAP

8 Box Jump Overs

12 DB Snatch

This is a push. We want you moving fast and efficient on this one. No need to pace yourself. Get moving and do not look at the clock. After you get a round or two in stop feeling sorry for yourself and keep that work going all the way through until your last rep.

We will most likely do this in two heats with a one minute break in between so go hard when you are going and cheer on your partner and others while you are waiting or when you are finished.

- Team 782