Saturday, August 24, 2019

Hello!

Happy Saturday to you!

CrossFit - 8/9/10/11

Strength

E2MOM x 6 (12 minutes)

2 OHS (from the rack) - can snatch balance the first rep

8 Hollow Rocks

Build up slow in your overhead squats and take your time during those hollo rocks to build some core strength.

Conditioning

2min AMRAP x 4 - rest 2 minutes b/w AMRAPs (8 minutes of work, 16 minutes in total)

10 OHS or Front Squats (135/95) (95/65) (75/55)

10 Burpees over the Bar

Front Plank in the remaining time

Great chance to work on your form in the squats and move fast in the burpees. And then work on holding a solid plank to build up that core strength.

- Team 782

Friday, August 23, 2019

Hello!

I hope you all have an amazing weekend here wherever you are!

We are heading to a wedding over in beautiful Lunenburg for one of my best friends from my X days. Going to try and hit some fitness on the way down there and enjoy my time catching up with old friends. Hope you have all been able to do the same over this summer at some point.

CrossFit - 6/9/12/430/530

Strength

E2MOM x 5 (10 minutes)

3 Push Press (from the rack)

Handstand Walking + T2B practice

After getting you warmed up we’ll get you moving through a few reps on your push press and some practice for the workout. Just a chance here to work some skills and build some strength leading up to the workout.

Conditioning

20min AMRAP - with a partner - split as needed

200m Run (together)

30 DB S2OH (2 DBs)

30 T2B/Leg Raises/Knee Tucks

100’ Handstand Walk or 6 Wall Walks

Communication is key as always when it comes to a partner workout. Start with a plan and adjust as needed as you go through the movements.

- Team 782

Thursday, August 22, 2019

Hello everyone!

Had some great feedback today again from a few people about reading this blog. I had no idea people actually even read these posts, let alone took them seriously. I figured most people scrolled through the rambling to get right to the workout. It may seem simple, but I do feel proud for this. I want to throw it out to you now and if you need to share anything with the larger group or if you would like to have me write about any topic please send me a note or a message and I will address it as much as I can.

There will be a trial class going on next Tuesday, August 27th at 630pm at 782 Athletics in Stratford. This is for people who are interested in getting started over there as soon as possible. It is for all ages from teens to seniors so if you know anyone interested in checking it out please tell them to come by!

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

Strength

12 minutes to build to a heavy Hang Power Snatch x 2

Some solid work here moving a barbell. Focus on solid positioning with your bar and moving it fast through your hips.

Conditioning

16min AMRAP

Buy In: 1000/800m Row or 2500/2000m Bike

5 Power Snatch (165/110) (135/95) (95/65)

10 Burpees

15 Situps

20 Jumping Lunges

PrimeTimers - 10am

Strength

3 sets - Superset

10 DB Pistol Press (5 each arm, alternate arms)

10 Ring Rows

10 MB Situps

Some structured strength here to keep you moving.

Conditioning

10min AMRAP

150m Row

100m Run/Jog/Walk

5 Ball Slams (heavy)

782 Adaptive - 11am

Strength

3 sets - Superset

10 DB Pistol Press (alternating arms, 5 per arm)

25 WBS

Some strength under fatigue here for you to get moving and your day started.

Conditioning

8cal Bike

16 Shuttle Wheels

24cal Ski

32cal Row

Some straight up work here!

- Team 782

Wednesday, August 21, 2019

HAPPY BIRTHDAY HILLARY!

Hello everyone.

Hope you are all having a fantastic day.

For those of you who have seen me I’ll give you an update on what happened. Playing Tips (frisbee game, look er up) on Saturday and planted my foot to go for the catch and the foot went one way, the knee the other way and the rest of my body went into a back bend. I knew something wasn’t quite right as soon as it happened and now I will be in a walking boot for a few weeks. Such is life. I’d rather be moving and active and playing sports and take this chance than sitting on my butt watching life pass me by. Gives me a chance to test out all that #attitudegratitudefortitude during a time of adversity. I’ll just get huge shoulders and a six pack I guess. Thanks for everyone’s concern this week. Keep on keepin’ on!

Shirts should be in shortly.

Also stay alert for our CrossFit 101 sessions starting in the fall as well as a few free trial classes coming up over the next couple of weeks.

Next week we will start shifting our comp class to a real focus on benchmark workouts as well as learning to compete, a skill in itself, and to focus right in on our lifts.

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

Strength

E3MOM x 4 Rounds (12 minutes)

ME Ring MU’s/C2B/Pullups or 5-8 Strict Pullups (banded/partner/etc.)

3 High Box Jumps

Some gymnastics work here up in the rings or on the bar. Be efficient in your movement. Keep your body in that hollow position and work through some good reps. Land high on those box jumps.

Conditioning

2 Rounds

20 Box Jump Overs

30 C2B/Pullups/Ring Row

40 WBS

500m Run

20 minute cap

Scale the numbers and movements as need be. Keep moving.

Stars 4 Life - 10am

Strength

Front Squats x 5reps x 3sets

Pullups x 3reps x 3sets

We will get you back on that pullup work building some upper body strength. We also want to make sure you are moving the right way with your squats.

Conditioning

3 Rounds - 15 minute cap

200m Run

15 Ball Slams

10 Ring Rows

5 Burpees

Comp Class - 630pm

For comp class we will be completing our regular training and some Olympic lifting in the evening as well as a bit of capacity work.

Going forward we will be posting up a benchmark workout, some Olympic Lifting, and completing our regular training during this time block for anyone to complete during the week.

Class WOD

Olympic Lifting

Snatch Progressions

EMOM 4

High Hang Power Snatch

EMOM 4

Hang Power Snatch

EMOM 6

Power Snatch

Assault Bike Intervals

2 sets

15-30cals As Fast As Possible

Rest 3-5 minutes between sets. Choose numbers that are appropriate for you to sprint.

- Team 782

Tuesday, August 20, 2019

Hello all!

Another beautiful day and another chance to come in and get better this Tuesday.

Hope you are all enjoying your week and finding time for yourself and your workouts along the way.

As we transition back into the swing of things and routine make a plan for yourself and try to stick with it even when you are tired or busy or stressed. Creating habits through routine will help pull you through those tough days and times and keep the needle swinging forward.

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

Strength

12min EMOM (4 Rounds)

3-8 Strict HSPU/10 Box HSPU or Pushups

40sec Farmers Hold

25'-50’ Handstand Walk or 2 Wall Walks or 30sec Handstand Hold

Some solid grip and shoulder work here for your gymnastics.

Conditioning

4-8-12-8-4

(deficit) Strict HSPU/2x Box HSPU or Pushups

12 T2B/Leg Raises/Knee Tucks/Situps + 50 DU’s/100 SU’s/45secs practice after each set

Long live gymnastics right here!

Let’s get it!

Adaptive @ 782 - 11am

Strength

3sets

15cal Row

10 Box Dips

5 Pullups

Some strength here mixed with a bit of rowing to get your day started.

A nice little warmup with some built in strength.

Conditioning

15min AMRAP

10 Shuttle Wheels

15 Ball Slams

20 WBS

25cal Row

Get after it here!

- Team 782

Monday, August 19, 2019

Hello, Hello!

Thank you to all those who came out to our annual 782 Summer Social. For those who missed it, we missed you for sure and can’t wait to catch up as always at the gym as we enjoy the rest of the summer. It was an afternoon of yard games, a few laughs, lots of good food and drink, and some amazing people!

Our shirt order should be in sometime by the end of the week and we will be looking at making another plan for our fall and winter apparel after that. We ordered extra shirts and hoodies if you missed out on the order the first time around.

MotionBall is coming up in September, Saturday, September 14th to be exact. We have been asked this year to be a corporate sponsor and will be looking to raise $1500 to support this amazing cause. You can use this link here below to donate.

http://mball.ca/mos-26205

https://www.marathonofsport.com/sponsor/?r=26205

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

Strength

E2MOM x 8 Rounds (16 minutes)

Clean + 2 Front Squats + Jerk

Little throwback here from our past SnowDown ThrowDown. This will allow you to re test this complex and see if you have made a few improvements in your lifting.

Conditioning

5 minute AMRAP - Open Workout 11.3

Squat Clean + S2OH (165/110) (135/95) (95/65)

A little throwback workout here to get your lifting in. For those of you who love throwing the barbell around come on in and get it moving. If you feel like it something you need to work on come in and stay light and move efficiently. We can do this in two heats and have someone be your coach/judge/cheerleader to push you through it!

Accessory

3K or 1 mile Run

After some lifting take some time to get those lungs working!

PrimeTimers - 10am

Strength

Front Squats x 5reps x 4sets

Ring Rows x 5reps x 4sets

Active Hang from Bar x 15-30secs x 4sets

We will set you up on these 3 movements and then allow you to work through your 4 sets for about 15 minutes. Work on your squat balance and depth and then your upper body strength here with the other two movements.

Conditioning

10 minute AMRAP

5 Goblet Squats

100m Run/Jog/Walk

5 Pushups

10 Situps

Get in and get moving!

- Team 782

Sunday, August 18, 2019

Let’s get at it this Sunday.

Strength & Conditioning

E5MOM x 6 Rounds

300m Run

25 Russian KBS

20 Situps

15 Deadlifts (135/95) (95/65) (75/55)

10 Burpees

Rest until the 5 minute mark.

- Team 782

Saturday, August 17, 2019

Hello all!

Just a reminder that we have class tomorrow morning at 8am then we have the Beach WOD out at Blooming Point Beach at 10am for all members!

In the afternoon we hope you will join us at 155 Richard Drive from 2 to 7(ish) for burgers, oysters, mussels, beverages, yard games, snacks, and a good ol’ time. Summer is busy, but if you can even pop in for 5 minutes we hope to see you there! Bring any beverages you want for yourself and a great smile!

CrossFit - 8

Strength

12 minutes to build to a heavy 3 rep Hang Power Clean

Working on some efficiency in your lifting here.

Conditioning

3 Rounds - 18 minute cap

300m Run

20 WBS

10 Hang Power Cleans (135/95) (95/65) (75/55)

Rest 1 minute

Get after it each round to earn that recovery.

Beach WOD - 10am

- Team 782

Friday, August 16, 2019

Hello all.

The weekend is upon us and we have some big news!

Hope you are excited to get in some running over the fall with Mike P. and add a different element to your training. These sessions will be open to all 782 members.

Had a rough day of training yesterday. Things didn’t feel great. Hands were sore. Shoulders were tight. Knees were cranky. Mind wanted to give up. But I didn’t. The days that everything feels good it is easy to push and it is easy to complete the tasks at hand. Those days are days to celebrate our character and our fitness. Days like yesterday are what builds character. It is not always going to be easy, in life and in the gym, but it will be our attitude towards these days that push us forward if we choose to accept them instead of letting them roll all over us. Hope this helps anyone who has ever had a rough day of training or life, as I am sure this is everyone!

We also have brilliant news about a comp classes. We will be bringing back the Saturday afternoon comp classes, time to be determined, to go along with the Wednesday evening comp classes. The focus of these classes will shift ever so slightly. We will be working on one of the Olympic LIfts on Wednesday evening and the other Olympic Lift on Saturday afternoon. We will also be programming a benchmark workout for each class and will be treating these workouts like a comp event. The programming for the comp classes will be released Sunday for the week and even if you can not make it to the classes, but want to compete you are expected to find some time in your week during open gym to hit the Oly work and complete the benchmark workouts sometime between Monday and Sunday. We will create a document on 782 where people can post their scores. These workouts are to be done on top of our regular training if you are interested in competing. We will be opening up these workouts to the general population around the maritimes too to compare scores.

CrossFit - 6/9/12/430/530

Conditioning

12min EMOM - 3 Rounds

0: 200/150/100m Run

1: ME Burpees

2: ME Row/Bike/Ski for cals

3: Rest

Somewhere to push here. We will divide you into 4 teams and have you get after it. Push hard on each. Scale the run so that you can come in around the 50 second mark and get right after those burpees.

Team Work makes the Dream Work

D-Town WOD 3 - 4 Rounds with a team of 4 (2 rounds for each pair)

100 DU’s/150 SU’s/60secs DU practice (split) or 50 DU’s with the heavy rope

15 Synchro Double DB Snatches (50/35) (35/20) (20/15-)

12 Synchro T2B

9 Synchro Burpee Box Jump Overs (30/24) (24/20) (20/12)

15min Cap (10min cap at the comp)

Let’s do this thing!

Grab a team of 4 and send out two partners at first and then the next two partners once they complete a full round. Do 2 rounds per pair. This is just going to be a push each round with a lot of communication between you and your partner and your team. Things we all love at 782

- Team 782

Thursday, August 15, 2019

Thursday, Let’s Go!

We have a few announcements to go forward with today that I am super excited about leading into the fall.

We are going to be adding a running coach into the mix at CrossFit 782. Mike Peterson, who currently coaches the Colonel Gray and UPEI cross country teams, will be joining the 782 team and will be offering running clinics and classes year round 2-3 times per month. I have worked with Mike for the past 8 months doing some strength and conditioning with his athletes and I can’t wait to see what he can do with our athletes and our conditioning, running capacity, and technique. Details will be coming out next week for his first clinic here at 782 and these programs will be included in your 782 membership.

Shirts are ordered and will be here hopefully next week.

We will be starting to customize some clothing over the next weeks. Chat with us about details and how to get started with this. And let us know what other gear/clothing you would like ordered with our new patches!

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

Strength & Conditioning

10mins at each station - 2 minutes to transition b/w stations

1. 2K Row or 1 mile Run (time cap of 9 minutes)

   1. Just go on this one. A solid benchmark for conditioning.

2. Build to a heavy 5 rep Bench Press

   1. Some upper body strength work here. Great addition to improve you lifting.

3. 5 Rounds

   1. 6 Strict Leg Raises/12 Strict Situps/18 MB Twists

Grab a group of 5-6 people and work through your station for 10 minutes. Each one has a different stimulus. Some solid conditioning, some upper body strength, and some core strength. Focus on what you are working on and do it to the best of your ability.

PrimeTimers - 10am

Strength

12min EMOM (4 rounds)

0: 10 MB Slams

1: 10 Squats to the MB

2: 10 MB Situps

Something a little different here. Grab a medball and get to work. Focus on about 30-40 seconds of solid work and then rest before the next station.

Conditioning

10min AMRAP

150m Row

100m Run

5 Burpees

And now just straight up conditioning work. Go at your own pace. Focus on your breathing and staying relaxed as you get tired.

782 Adaptive - 11am

Strength

3 Rounds

6 Box Dips or 6 DB Push Press

60sec ME Bike or Ski or Row

Conditioning

15min AMRAP

400m Row

20 Shuttle Wheels

10 DB Clean & Jerks (5 per arm)

Get to work!

- Team 782