Monday, May 25, 2015

Hope you all had a wonderful weekend!

We have a couple of announcements before we get into the breakdown of the workout for the day. 

Starting on on Sunday, May 31st, 2015 and running every Sunday for five weeks until Sunday, June 28th, 2015 at 10:30am, Charles Sanderson will be running a mobility/yoga clinic at CrossFit 782. Here is a little write up about what he will be doing:

Wondering ‘how I will ever manage to touch my toes in good form?’ Maybe you are curious about good posture? Are you interested to safely increase your range of motion in your shoulders and hips? Come and explore yoga classes with Charles Sanderson every Sunday at 10:30am until the end of June. Charles has trained under Iyengar yoga teacher Pam Stewart for over 6 years.  Students will learn gradual progressions of various standing, seated, and supine poses practiced with safe and effective positioning to restore and maintain basic mobility.  Benefits of yoga include: increased ease of movement through expanding your range of motion capacity; increased body awareness through careful placement and positioning; and reduced stress and anxiety through simple relaxation techniques. 

Space is limited so please RSVP your attendance. Please email, message or talk to Mike or Brett to reserve your spot for the clinic.  Attached are a few pictures of what you will be doing during the class.

Charles is a current 782 member, thus realizing what type of mobility and movement you need to be successful at CrossFit and will help you move better in and out of the gym. I have worked with Charles off and on over the past year and passionately recommend this class to anyone who would like to improve their range of motion and mobility through each and every movement.

As well at the beginning of June we will be starting a month long Paleo Challenge. For details about the challenge please see Brett or Carol Craswell. This will be our first challenge at 782 so it will be very low maintenance. It will be a great opportunity to join a group that will support you as you try something new and make a change to your nutrition habits. If you would like for yourself you can take before and after photos and learn more about what eating on the Paleo Diet looks like. 

And here is what we have in store for the day.


Back Squat x 3reps x 4sets @ 80%

Working off the back squat PR we have set recently you will work on four sets of three after warming up to your weight. If you haven't set your PR yet for this movement and would like to this would be a great chance to try this out.


4 rounds for time

  • 8 Back Squats (205/135lbs) (135/95lbs)
  • 8 Ring Rows

If we have more than 8 people in the class we will run two heats. This is not a fast, lung burning workout. This workout is designed to test your ability to squat when tired and pull yourself up under fatigue. Choose a weight and a scale for the ring rows that is challenging, but is doable for 8 reps the first round. Move the weight from the rack. Move slowly from movement to movement and try to go unbroken on both movements through the first couple of rounds and adjust as necessary from there. 

- Team 782