Friday, June 5, 2015

G'day Fellow CrossFitters. 

So it turns out there is a big event coming up tomorrow night! What started out as a young couple's evening away from the kids turned into one of the biggest nights in 782's young history. Tomorrow night, Captain Jack's, 8:30. Be there. If you don't know where Captain Jack's is located, google it. Haha. I kid. I'm not that much of an asshole most of the time. It's above the yacht club and if you are an address person that is 2 Pownal St. If you are doing the Paleo Challenge use this as your one (or two) time(s) a week cheat meal and get there to reward yourself. In terms of the Paleo Challenge, how are you all doing? I've sorted myself and I have been decent, but I can get better. 

As well don't forget about our second yoga class this Sunday at 10:30am. First class was a hit and hopefully this is something we can continue over the summer. 

We have started a PR tracker online so the next thing I need from you is to send me any of your recent PRs that I can add to the list. I have everyone's Grace and Back Squat weights, but nothing else really. Thanks.

Warmup

3 rounds - with a partner

  • 150m Run
  • 10 MB Squat Passes
  • 10 MB Situp Passes

Strengt

Pullup Progressions - Strict 

  • Strict C2B x ME reps x 4 sets - Rest 90secs b/w sets
  • Strict Pullups x ME reps x 4 sets - Rest 90secs b/w sets
  • Partner Pullups x 3reps x 4 sets - Rest 90secs b/w sets

Choose one of these progressions and after a bit of a pullup warmup we'll work these. 

Conditionin

18 min partner AMRAP - alternating movements

  • 6 Pullups or Ring Rows
  • 12 WBS
  • 150m Run
  • 18 Russian KBS
  • 21 Situps

For this workout you will alternate movements with your partner. That is partner A will do 6 pullups and then partner B will do 6 ring rows or pullups and then partner A will do 12 WBS and so on and so forth. Just realized back to back Fridays are pullups and WBS. Cool. Very cool. If you hate me for this, please don't. 

- Team 782