802 CrossFit

Now What? 6/12/17

Now What?

Alas, we’ve made it to the end of our Team Fitness & Nutrition Challenge! And now, we ask ourselves, NOW WHAT???

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We spent the past 6 weeks killing it, class after class, extra work upon extra work, run group,  Peak 8,  etc. etc. etc.! We’ve buckled down on improving our eating habits and we actually started paying attention to the seemingly minor things that factor into our overall health!

And while it certainly wasn’t easy, many of us accomplished the goals we set at the beginning of the challenge. To be a better version of ourselves!

This challenge was not intended to deprive you or create unrealistic goals, but instead form new habits. To realize THERE IS time to think and plan ahead.  THERE IS time to put in the extra work that adds so much to your work out routine! The one thing we ask moving forward, DON’T FORGET IT!  


Sticking to a routine is hard, but practice makes perfect.

Across the board, we all found ourselves having difficulty settling into — and committing to — a new routine. But it didn’t take long for our new habits to click and, before we knew it, it was just second nature — it was a crucial part of our routine that we looked forward to. DON’T FORGET IT!

Don’t Let Your Teammates Quit

It’s no secret that staying motivated can be difficult when the competition is over. So, what helped your team stick to the goals once set? One word: TEAM. Banding together made our quest to get healthier a million times easier to stay on track.  Keep your new friends on track.  Continue to push each other and put in the extra work!

Transformations run more than just skin deep.

We all started our Challenge with different goals in mind. Some of us wanted to tone up, while others wanted to get stronger while breaking out of a rut. And while our achievements were as diverse as our goals, one result is consistent across the board: We all feel stronger than when we started the challenge. And when you FEEL strong, looking great is just icing on the cake.

Progress is addictive.

Just because calculating points has come to a screeching halt, doesn’t mean your progress does too!  Progress is addictive!  Continue to bring it!  Continue to be proud of yourself, KEEP MOVING FORWARD!


RMU BMU PU: 6/7/2017

Building your skills on the bar we will be working on several movements depending on level.  Last week we showed you Ring Muscle Up Drills this week we show you Bar Muscle Up and Kipping Pull-Up Tips.  Want to get better?  Practice, Practice, Practice this stuff!

Bar Muscle Ups:

  1. Get the shoulders back, create a lever as though you are doing a Toes to Bar.

  2. Aggressive Hip Pop

  3. Fast Sit-Up



Kipping Pull-Ups

  1. Push AWAY from the bar


Running Endurance: 6/7 & 6/10

I don’t know about you, but hill sprints takes me back to the days of high school sports! Get ready to re-live that oh so good feeling this week as we take our Endurance Training to the Hill at Green Mountain Coffee.

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We will depart 802 as a group and head over to Green Mountain Coffee.  No need to no where it is, we will run there together.  Wednesday 5:30pm & Saturday 8:00am.


1 mile warm-up and 1 mile cool down

10 Full Hill Sprints


Run to Green Mountain Coffee Hill (.5m) warm-up, run back cool down

10, 1/2 Hill Sprints


Move Your Feet: 6/6/2017

Why CrossFitters Snatch

You might wonder why, in a strength and conditioning program that emphasizes “functional movements,” we include this technical, skill-specific Olympic lift so regularly into our routine. Well, here’s why…

Unique to the snatch is the necessity to be competent in most — if not all — of the ten physical skills (cardiovascular and respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy). As you balance and become proficient at all of these, you will become fitter and increase general physical preparedness.

Back On The Bench: 6/5/2017

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With all the Team Challenge Bench work behind us, our Bench Program resumes on Monday.  If your goal is to become a stronger athlete, there is no denying the value of the bench press. Benching provides hard active work for the chest, shoulders, and arms and isometric work for the forearms. It trains novice lifters the fundamental skill of pushing on a very heavy load, perhaps its most useful function. Women in particular often struggle with lacking the gymnastic strength required for movements like pull-ups and full push-ups. The bench press is a movement that can aid in developing both upper body strength and tricep strength at a much lower percentage of one’s bodyweight. The bench press is a foundational lift that can build much-needed absolute upper body strength.

The Fast Sit-Up: 6/1/2017

2 more spirit days and our competition is complete!  Don’t fizzle out now, we will be voting MOST TEAM SPIRIT this week!  Thursday brings another good one!  You will see time on the ropes and your strength will include Ring and Bar Muscle Up/ Pull-Up work.


Do you get stuck in the pull and cannot finish your Ring Muscle Up? This is often the case for many beginners and one simple cue can help immensely!  SIT UP FAST!  Take a look!


Creat Explosiveness: 5/31/2017

Developing explosive leg power will have huge benefits on your athletic performances. It will improve your strength numbers, sprinting, rowing, assault bike work, movements like muscle ups and Olympic lifts, so it’s clear to see why this element of your fitness should never be underestimated. Training explosiveness calls for a rapid recruit of strength which has numerous benefits to your overall CrossFit game.

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