Monday, October 7, 2019

Woooooo Monday!

This Saturday, October 12 at 12pm we will be having our mobility seminar with Charles Sanderson. This will help you with your mobility for many different movements in CrossFit and will also give you some ideas on how to stretch and what to stretch at the end of class or at home. Please send me a message or email if you plan on attending this seminar.

Classes for Monday, Thanksgiving, will be at 9am and 1030am with some open gym time until 1pm after the second class. Come one, come all to a great group class for a bit of training and a bit of fun.

We are having a teens trial class this Tuesday at 330pm, October 8. If you have anyone interested in checking out this class for students in grade 7-11 please bring them along to give it a go. We will also be having a trial class at 782 Athletics on Tuesday night at 630pm.

We also have new gear up for sale online and we will be making after the Thanksgiving weekend. We have crewnecks, toques, and sweats up with our 782 patch.

https://crossfit782.membertracker.io/products/store

CrossFit - 6/9/12/430/530/630

Squatting Strength & Stamina

Back Squats

0:00 - 5:00

Back Squats - 3 sets of 5 reps

5:00 - 10:00

Back Squats - 3 sets of 3 reps

10:00 - 15:00

Back Squats - 3 sets of 1 rep

After a solid warmup to get the hips moving we’ll give you a running clock to complete the following work. This will not be the time to hit a PR, but a chance for you to get some good movement in at a moderate weight under fatigue. Add some weight each set if you feel good during these reps. If not focus on really solid movement rather than stacking weight just to stack weight.

Pacing & Conditioning

‘Training Day’

300m Run

Rest 1 minute

300m Run

15 Back Squats (135/95) (95/65) (75/55)

Rest 1 minute

300m Run

15 Back Squats (135/95) (95/65) (75/55)

15 Burpees.

Rest 1 minute

300m Run

15 Back Squats (135/95) (95/65) (75/55)

15 Burpees

100’ DB OH Walking Lunge (one DB overhead)

782 PrimeTimers - 10am

Strength & Balance

3 Sets

5 Back Squats

20 sec plank

20 sec left leg hold

20 sec right leg hold

If you feel good add some weight to your back squats and then continue to work on your core with those MB Situps

Conditioning

12 minute AMRAP

100m Run

15cal Row

10 DB Snatch

15 Squats

782 Teens - 330pm

Squatting Strength & Stamina

Back Squats

0:00 - 5:00

Back Squats - 3 sets of 5 reps

5:00 - 10:00

Back Squats - 3 sets of 3 reps

10:00 - 15:00

Back Squats - 3 sets of 1 rep

After a solid warmup to get the hips moving we’ll give you a running clock to complete the following work. This will not be the time to hit a PR, but a chance for you to get some good movement in at a moderate weight under fatigue. Add some weight each set if you feel good during these reps. If not focus on really solid movement rather than stacking weight just to stack weight.

Pacing & Conditioning

300m Run

Rest 1 minute

300m Run

15 Back Squats (135/95) (95/65) (75/55)

Rest 1 minute

300m Run

15 Back Squats (135/95) (95/65) (75/55)

15 Burpees.

Rest 1 minute

300m Run

15 Back Squats (135/95) (95/65) (75/55)

15 Burpees

100’ DB OH Walking Lunge

CrossFit 101 - 730pm

Skills

Learn to Front Squat

We will introduce you to a new way to squat with your front rack position. We will take some time to warm up this movement and your upper body to hold the par the correct way. .

Learn Knee Tucks

We will get you hanging from the bar again and work on our knee tucks and core and grip strength.

Strength

Move between these two movements

3 sets

5 Front Squats

5 Knee Tucks or Leg Raises

Work on these two movements after learning about the correct form for each one.

Conditioning

5 Rounds

200m Run

10 Goblet Squats or Front Squats

10 Knee Tucks or Leg Raises

A little classic CrossFit workout for you getting in some conditioning or cardio, weightlifting, and gymnastics. Pace yourself on this as you get use to these movements.

- Team 782