Monday, January 16, 2017

G'day folks!

Hope you all had a wonderful weekend! 

For those of you who are playing on the CrossFit 782 Sport & Social Team our league starts this Thursday. As of now our first game is at 6:30 at Birchwood, but that may change. Stay updated. We have 9 people signed up and paid to play so if you haven't paid yet please do so ASAP and if you would still like to play let us know! We could use numbers as there will be weeks not everyone will be able to make it!

Last week was a big week. Not so much in volume, but in intensity. Not as much strength or skill work and more just 3.2.1.Go. Train hard when you do train and dial back when needed. Listen to your body. There will be lots of places to put in work so continue to do so and you will see the results. 

Few new changes in to the gym today. Big thank you to Aaron and Jill for coming in and getting work done! Little things finished, but the place is becoming our home with each passing week. 

Strength

Pistol Squats

The ol' dreaded one legged squat. Be smart with this movement. It may show up in the open, but it may not. We need to work on it, but we also need to protect our bodies. Move accordingly, staying on your heals and keeping that knee tracking to the outside. 

Conditioning

20min AMRAP

  • 5 Burpees
  • 10 Pistols or 10 Goblet Squats
  • 15 MB Situps

Rest 1 minute after each round. Work that skill and push that pace as you can. 

- Team 782