Wednesday, October 30, 2019

Good evening 782 Family.

Today I want to enlighten you a bit more on the #attitudegratitudefortitude hashtag we have used to explain our beliefs in the gym. Last week we talked about our attitude being our belief to accept the great things in our life and enjoy the positive moments in our life, but also our ability to accept challenges in our life and turn them into opportunities for growth.

Gratitude means we live each day grateful for the abilities we have been given, the opportunity to make our own choices to drive our life in the direction we want, and for the challenges that we choose to accept and turn into opportunities for growth. I can not state this enough, life is not always sunshine, rainbow, and unicorns, but we know this and we live with gratitude anyway. With life you make a choice everyday to accept the things you can not control and work like H E Double Hockey Sticks to work on and change the things you can control. Within all that we are not trying to keep up with the Joneses, but living within ourselves and focusing on our life and how we want to live it. We are grateful, humble, and driven in our purpose each and everyday. I thank you all for giving me the opportunity to coach you, to grow this 782 family, and to help make this community, this world a better, fitter, healthier, more caring place on day at a time.

This Saturday Kyle Strang will be running an Olympic Lifting Seminar at 12pm to go along with our running clinic put on by Mike Peterson at 11am on Sunday morning.

CrossFit - 6/12/430/530

Olympic Lifting Technique

In an 8 minute window:

Snatch

Build up to the weight you plan on using in the workout.

Conditioning

‘Lift Tickets’

1K Row

10 Snatches (155/105) (115/75) (75/55)

800m Run

10 Snatches

50 Burpees

10 Snatches

25 minute Cap

Something long, but something technical. Pace yourself on the conditioning pieces and then move with consistency, efficiency, and grace on the barbell. Weight stays the same for each set of 10 and we want these to be full snatches if possible or to best depth. Choose a weight you can move with solid technique and a consistent pace.

782 Stars 4 Life - 10am (CF782)

Strength

5 Rounds

2 Wall Walks

4 Back Squats

6 Ring Rows

Conditioning

3 minutes on - 3 minutes off x 2 rounds

6 Ring Rows

12 Ball Slams

18 Squats

ME Burpees

782 Kids - 330pm

Olympic Lifting Technique

In an 8 minute window:

Snatch

Practice the DB Snatch

Conditioning

‘Lift Tickets’

5 minute AMRAP x 3 - Skill Work in between each AMRAP

100m Run

5 Burpees

10 DB Snatch (alternating)

Skills

Handstand Walking

Rope Climbs

Rowing

782 Competitive Class - 630-830pm (CF782)

Conditioning

‘Lift Tickets’

1K Row

10 Snatches (155/105) (115/75) (75/55)

800m Run

10 Snatches

50 Burpees

10 Snatches

25 minute Cap

Something long, but something technical. Pace yourself on the conditioning pieces and then move with consistency, efficiency, and grace on the barbell. Weight stays the same for each set of 10 and we want these to be full snatches if possible or to best depth. Choose a weight you can move with solid technique and a consistent pace.

Olympic Lifting Technique

5 minutes after the completion of the workout we will build to a heavy Clean & Jerk

Using the same barbell you finished the snatches with you will hit a lift EMOM for as long as possible until failure (or up to 12 minutes). Once you hit failure you will go down two weight increments and hit 3 more reps to really hone in on your technique.

Gymnastics

9 minute EMOM

0: 3-5 Ring MU’s

1: 4-6 Bar MU’s

2: 30 seconds ME C2B

- Team 782