Tuesday, October 29, 2019

Tuesday.

Let’s Go.

This Sunday Mike Peterson will be here to run another running clinic with our 782 Family. This will be at 11am on Sunday morning after the 10am class at CF782. We had an intro to running a month ago and this will focus more on using running as an accessory tool to improve your fitness.

Next weekend Harrison and I will be looking on putting on a seminar for adapting CrossFit around injuries and how to prepare your body for different workouts to decrease your risk for injuries. All of these seminars/clinics are free to 782 members.

Remember to sign your name up for our 782 Challenge. We will be sending out an email on Thursday to all those signed up on one of our boards with a link to track your progress. Had a great chat at 782 Athletics this morning and we are using this challenge as a tool to find sustainable habits for life and giving you accountability to a group over a short period of time.

During the month of November I will be growing a moustache and encouraging the other fellas from 782 to grow one alongside me. For every person that grows a moustache and donates $20 or just donates $20 I will row 200 metres as part of team at the first of December. For example if we raise $2000 I will row 20,000 metres all at one go as part of a team. We are going to be looking for a good cause to donate these funds towards during the holiday season.

Athletics - 430/530

Sprint Conditioning

‘Jimmy Jumps’

90 seconds on - 90 seconds off x 5 Rounds (15 minutes)

10/8cal Row/Ski

20 Jumping Lunges

ME DU’s/SU’s

Looking for 30 seconds of work here at each movement. Push that pace on the rower and then jump right into those lunges before grabbing that rope and going as hard as you can until the 90 second mark.

Rest 3 minutes

Gymnastics Endurance & Capacity

‘Billy Boxes’

8 minute Ascending Ladder

2,4,6,8…

Bar MU’s or Strict Pullups or 2x C2B/Pullups/Ring Rows

Box Jump Overs (30/24”) (24/20”) (20/16”)

For this second part we want you to work on that upper body pulling strength as well as a bit of power work jumping on a higher box than usual for your given fitness.

782 Adaptive - 11am (CF782(

Strength

4 Rounds

3 Pullups (solid reps here boys!)

12cal Row as fast as possible

Conditioning

15 minute AMRAP

5 DB Clean & Jerks (per arm)

10 Shuttle Wheels

15cal Row

20 WBS

782 Kids - 330pm

Sprint Conditioning

‘Jimmy Jumps’

90 seconds on - 90 seconds off x 3 Rounds (15 minutes)

7/5cal Row/Ski

10 Jumping Lunges

ME DU’s/SU’s

Looking for 30 seconds of work here at each movement. Push that pace on the rower and then jump right into those lunges before grabbing that rope and going as hard as you can until the 90 second mark.

Skill Work

Box Jumps

Pullups

Pushups

Gymnastics Endurance & Capacity

‘Billy Boxes’

6 minute AMRAP

2 Strict Pullups

6 Box Jump Overs

For this second part we want you to work on that upper body pulling strength as well as a bit of power work jumping on a higher box than usual for your given fitness.

782 CrossFit 101 - 730pm (CF782)

Strength & Skills

Hang Power Cleans

We will introduce and review this movement. We have done similar things with the DB and now we want you to move a barbell well.

Skipping

We want you to practice a bit of skipping as well to work on those DU’s.

12 min E2MOM (6 Rounds)

5 Hang Power Cleans + 30 seconds of Skipping Practice

Should be about a minute of work here and then a minute to add some weight and then work again.

Conditioning

5 Rounds

50 SU’s or 25 DU’s

25 Situps

10 DB Hang Power Clean & Jerks (5 per arm)

16 minute Time Cap

- Team 782