Monday, November 7, 2016

Hello, Hello!

What a sweet couple of days we had at the future of CrossFit 782!

Lots of painting, constructing, and work in general being done and the place is starting to come together. This week the change rooms, the lounge, and Mike's office will be put together and we'll continue to work on the main gym area. If you want to drop in sometime to check out the space let me know!

Hope you all had a great weekend. We get the chance this week to test our 1 RMs as a solo mission (not the CrossFit Total) and see where the numbers fall. We will be doing a bit of accessory work on those days to keep the lungs and heart moving. Just so you know the days we'll be doing our strict press on Tuesday and our deadlift on Thursday. 

Strength

1 RM Back Squat

Lots of time to hit this movement. We'll take a good amount of time to warm up and get the body ready to squat heavy!! Make sure you get your spotters on their early so you feel comfortable lifting that barbell. This is how I would hit the sets: 5(BB)-5-3-3-1-1 (PR attempt)

Hit a couple of bigger sets to get the body warmed up and then hit that PR attempt pretty early on before the body becomes too fatigued. Make sure you take lots of rest between sets. 

Accessory Work

  • 30 Box Jumps (High)
  • 30 WBS
  • 30 MB Cleans

Some work on your power after testing your back squat. No time frame on these two movements. Just move and move well. 

- Team 782