Thursday, July 11, 2019

Hello all.

Hope you are all gearing up for the weekend. And you are ready to get in and get at it these next two days at the gym.

Was out for a drive the other day and I found myself losing patience with other drivers as I usually do, as I deemed their actions to be unnecessary or foolish. And I thought to myself, why am I judging them, who am I to judge them and to what degree is this judging (these thoughts I am having), helping me in the long run. They are not hurting me or anyone else around them and I do not know what is going on in their life that could be causing them to do what they are doing. This brought me to think about the bigger picture as we should be aware of our thoughts in judging others and their actions (as long as they are not hurting others) and always try to have empathy for others as we do not know their full story day in and day out. Be compassionate to those around you, practice patience, and empathy, and get to know someone before judging who they are as a person.

Now get in here and get training with those people around you who are going to make you better day in and day out!

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


Snatch Practice - 10 minutes to practice the following complex

High Hang Snatch + Hang Snatch + Snatch


3 Power Snatches

Start by taking the first couple of sets to work from the high hang and then the hang. If you are new to snatching work towards power or best depth, but if you are comfortable with this movement I want to see a full snatch.


15 mins to complete the following:


DB OH Stationary Lunge (12/10/8 per leg)

Lateral Jumps over the DB (Over and back = 1)

Use remaining time of 14 minutes to hit a heavy snatch.

PrimeTimers - 10am


Barbell Deadlift x 3reps x 4sets

Ring Row x 6reps x 4sets

Some solid pulling work here with some weight and your bodyweight to get stronger.


14min AMRAP

100m Run/Walk/Jog

10 Ring Rows

200m Row

10 KB Deadlifts

782 Adaptive - 11am

30min AMRAP

30cal Row

20 WBS

10 DB C & J (5 per arm)

Move solid here through your work.

- Team 782