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

Wednesday, August 14, 2019

Hello all.

Shirt order is going in today. We will be ordering a few extras that can be purchased after we have everyone pick up the shirts/hoodies they have pre ordered.

Remember this Saturday come on out to Blooming Point for the beach WOD at 10am and then in the afternoon at 155 Richard Drive from 2-7 for our annual summer social. There will be a class at CF 782 at 8am that Saturday.

Also stay tuned for any additions to our schedule come September and our Labour Day weekend schedule.

To continue our work this week let’s focus on our support for ourselves and our support for one another. Everyone that walks through these doors at 782 has made a choice to get better, both mentally and physically. We may not know their stories, but by being a positive addition to their story, their life, it will help us add another positive experience to our own story. Think about that tomorrow during each interaction we get to make with the different people you may run into in and out of the gym.

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

Strength

E2MOM x 6 - 12 minutes

3 OHS - from the rack

Pullup/MU progressions - 3 strict pullups and then build into some work on your kipping pullups/muscle ups if you have them. Or work on your beat swings if that is where you are at the moment.

Conditioning

15-12-9

Bar MU’s/2x C2B or Pullups or Ring Rows

DB OH Squat (L)

DB OH Squat (R)

400m Run after each round

Let’s get after it here. Choose a number for your muscle ups or pullups that works for you. Scale to work them in at least 3-4 sets. Move well through the overhead squats before adding too much weight.

Stars 4 Life - 10am

Strength

Strict Pullups x 3reps x 4sets

WBS x 10reps x 4sets

We will work through these two movements getting you to work on your power and strength.

Conditioning

4mins AMRAP - 4mins off x 2 -

15 WBS

10 Ring Rows

5 Burpees

Work those lungs here.

Comp - 630pm

Conditioning

Class WOD

Olympic Lifting

EMOM 5

Snatch + Snatch Balance + OHS

E2MOM x5

Snatch x2

Partner WOD

4 Sled Pushes

8 Shuttle Runs

16 Dball over wall passes

8 Shuttle Runs

4 Sled Pushes

- Team 782

Tuesday, August 13, 2019

Twisted Tuesday.

Hope all is well and you are ready for a fantastic day here at 782.

Loved being at 782 Athletics for the day getting to know new members and be part of the Stratford community. Make sure you check out the schedule and get into this facility when you have the chance. Check out the schedule at 782athletics.com.

Shirts are on their way in now.

People asking what they can bring to the social this Saturday. Just yourselves and any extra snacks you may wanna have and share. We’ll be throwing down some burgers and hot dogs and beverages and have a few yard games on the go. Afternoon event so bring the kids and families! And don’t forget we are at the beach that morning at 10am, regular class at CF782 at 8am.

Once we hjt September we will be looking at starting back up our CrossFit 101 class. If you have anyone interested have them get in touch with us by the end of the summer!

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

Strength

E2MOM x 5 Rounds - 10 minutes

3 Deadlifts (build in weight)

3-6 Strict HSPU/Box Pushups/Pushups

Some great upper body work and some strength for that posterior chain.

Conditioning

2mins on - 2mins off x 5 Rounds (20 minutes)

5 Deadlifts (315/225lbs) (225/155lbs) (185/125lbs)

10-15 HSPU/Box Pushups/DB Strict Press (something unbroken to start)

10-15 T2B/Leg Raises/Knee Tucks (something unbroken to start)

ME Pushups

Let’s get it. Some solid core, cardio, gymnastics work here. Move well on each movement and you will get better long term.

782 Adaptive - 11am

Strength

3 Sets

10 Pistol Press (alternate arms)

5 Pullups

10 Pushups or Plate G2OH

Conditioning

3mins on - 1mins off x 4rounds

10 Plate G2OH

15 WBS

ME Row for Meters

Get it here. Take about a minute-minute and half to get your mobility and movement work in and then row hard for the rest of the time.

- Team 782

Monday, August 12, 2019

Monday. Let’s Go!

Few more weeks of summer left so let us enjoy every moment we have.

Continue getting into your fitness and enjoy quality time with those loved ones around you. If you get a chance this week take in some of the Old Home Week events. We have a few people in the 782 community involved with this awesome community event.

Saturday at 10am we have our second beach WOD at Blooming Point and then that afternoon we have our summer social at 155 Richard Drive from 2pm to 7pm. That evening we hope people will continue their get together out on the town.

Tomorrow I will be taking over the 782 Athletics Instagram and Facebook account and I will be over there from 6am to 8pm coaching and working and programming and all that fun stuff. Sam Smiley, our head coach there, is living his best life on vacation so I get the chance to take over this role a bit this week. Come check out one of these classes, schedule is here: 782athletics.com and see what our Stratford location has to offer. Remember that your membership to CF782 and 782 Athletics gives you access to both fitness facilities!

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

Strength

10 minutes to build to a heavy 3 rep Thruster - from the floor

We will get you into teams of 3 and let you move some weight to start the week. Work with efficient form before throwing on the weight.

Conditioning

Nice and Easy Chipper - 18 minute Cap

75/60/50 Thrusters (75/55) (55/35) (45/25)

75/60/50 Bar Facing Burpees

75/60/50cal Row/Ski/Bike

This is going to be fun. Scale the numbers before scaling the movements or anything. Let your coach know what you are going to do and get after it. This is a hard 18 minute cap as we want you to be honest with yourself on your fitness and scale the numbers to suit your ability. Push your pace to the best of your ability and see where you end up with this workout. Can’t wait.

PrimeTimers - 10am

Strength

DB Thrusters - 3reps per arm x 4sets

Take a dumbbell and work on your power from the squat to the overhead position. This is a very functional tool to add to your fitness repertoire.

Ring Rows x 6reps x 4sets

Let us get stronger pulling yourself off the ground.

Conditioning

4min AMRAP x 2 - rest 2 minute b/w rounds

100m Run/Walk/Jog

10 Ring Rows

10 Thrusters (5 per arm)

Max Effort Situps!

Take about a minute to walk or run, choose your distance appropriately, and then about 30-45secs to do your ring rows and then a minute on your thrusters. Use the rest of the time to the 4 minute mark to do as many situps as possible.

- Team 782

Sunday, August 11, 2019

Hello all!

Sunday Funday.

Get in to the gym, have some fun, meet some cool new people!

Remember that on the 17th, Saturday, we are having our second beach WOD at 10am at Blooming Point Beach and then our summer social that afternoon from 2-7pm at 155 Richard Drive.

CrossFit - 10am

Strength

12 minutes to build to a heavy 5rep Bench Press.

Get in and get strong.

Conditioning

18min Partner AMRAP - alternate movements

8 Pushups

8 Box Jump Clears

16 WBS

16 KB Snatches (8 per arm, from the hang)

32 DU’s/70 SU’s/30secs DU practice

- Team 782

Saturday, August 10, 2019

Hello all!

Let’s get in and get at it everyone this weekend.

If you have some free time come check out my father’s Antique Farm Show & Silent Auction. It is from 11am to 2pm out in Kinkora. For more information see Brett or Juliette or send them a message.

Shirt orders are being pushed back to Monday so get your orders in soon!

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

Next Saturday, the 17th, Beach WOD and summer social!

CrossFit - 8/9/10/11

Strength

5 sets in 6-7 minutes

2 Snatch High Pull + Power Snatch

Take your time with these and keep the weight light. This is a chance to build your technique and lay the foundation for solid lifts in the next part.

8 minutes to build a heavy Power Snatch

Conditioning

4min AMRAP x 2 - 4 minute rest b/w sets

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

150m/100m Run

10 Power Snatch (135/95/ (95/65) (75/55)

ME Ring MU’s or C2B/Pullups/Ring Rows/strict banded pullups

Be solid and efficient in your deadlifts. Move quick on that run and then be deliberate on each snatch before hitting some pullup or muscle up work.

- Team 782

Friday, August 9, 2019

Hello all!

We are going to do one last push for the shirt order and then send it out on August 12th!

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

Get on and get them ordered for the fall. We are looking at toques and sweats for the winter, but for now get these shirts to sport for the rest of the summer and into the fall!

Remember to keep the 17th of August open. Beach WOD at 10 at Blooming Point and then in the afternoon we will be having our 3rd Annual 782 Summer Social at 155 Richard Drive from 2-7 and then everyone can head out for the evening as need be! There will be washer toss, spike ball, cornhole, bbq, beers, and just a great ol’ time.

Now on to what we have for partner Friday!

CrossFit - 6/9/12/430/530

Strength

EMOM 9 (3 Rounds)

0: 3-6 Ring Dips or 6-10 Box Dips

1: 8 DB Strict Press (controlled)

2: 20-30sec Hollow Hold

Some gymnastics for all here.

Conditioning

4 Rounds with a partner - split as needed

20 Strict HSPU or 40 Box HSPU or Pushups

30cal Row/Bike/Ski

40 V-Snaps

500m Run Together

25min Cap

Cardio, core, shoulder. Move well. Communicate with your partner. Be your best you.

- Team 782

Thursday, August 8, 2019

Thirsty Thursday!

Let’s get in and get at it.

Hope everyone is having a fantastic week.

This week try and find 30 minutes one day for yourself just to sit and relax and be by yourself. You can read, write, meditate, or do whatever works for you to just be by yourself.

This weekend we have class at 8/9/10/11 and then at 12 we have a free intro for anyone interested in checking out 782!

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

Strength & Conditioning

2 Rounds

30 Goblet Squats

50m Farmers Carry (2 lengths of the building)

30 American KBS

50m Farmers Carry

Cash Out - 3K or 1 mile Run

After you finish the 2 rounds we want you to take off on your run. If you have not completed the 2 rounds by the 12 minute mark you can leave for the run and finish the rest when you are back. For the run 3K is to the Belvedere Lights and back and the 1 mile mark is just past the Warburton sign.

PrimeTimers - 10am

Strength

Back Squats x 4reps x 4sets

We want you moving a bit of weight here to build up that strength. Move well and efficiently above all else.

DB Hang Clean & Jerks x 3 per arm x 4sets

We will review this movement and get you working with a bit of weight. Focus on your balance here too.

Conditioning

12min AMRAP

100m Run

3 Burpees

6 DB Clean & Jerks (3 per arm)

9 Squats

Adaptive @ 782 - 11am

Strength & Conditioning

30min AMRAP

1000m Row

20 Shuttle Wheels

10cal Bike

20cal Ski

Get through this one time for sure and then get back on the rower and pull away and see where you end up. Some full on grunt work.

- Team 782