Thursday, April 25, 2019

Hello all!

Get in here and get after it this Thursday.

Hope you are all doing well. Remember this Saturday we have class at 8/9/10 and CrossFit 101 at 11 and then Special Olympics at 12 and comp class at 1.

CrossFit - 6/12/330/430/530/630

Conditioning

90secs on - 90secs off x 6 rounds

12/9cal Bike/Row/Ski

9 Shuttle Runs

ME Burpees

Core/Skills

12min EMOM (3 Rounds)

15 Strict Situps

3-10 Strict HSPU

10-20sec L-Sit

3-10 Ring Dips

PrimeTimers - 10am

Skill Review

Plate G2OH x 6reps x 2sets

Squat to Box or MedBall x 6reps x 2sets

After a warm-up we’ll work on these two skills alternating back and forth.

New Skills

Double Kettlebell Deadlifts x 4sets x 3 Sets

Standing on one foot x 15secs per leg x 3 times each leg

We’ll work on a bit of balance here with these two movements.

For balance hold on one foot we will try to bend that one knee. The more you bend it the harder the movement will be.

Workout

3 complete sets or maximum 15 minutes of work

2min Row/Bike/Ski

6 Double Kettlebell Deadlifts

9 Pushups

12 Squats

Have a great time here moving!

Adaptive @ 782 - 11am

Strength

Box Dips x 6reps x 3sets

BB Clean & Jerks x 3reps x 3sets

Take your time here and move through these two movements.

Conditionining

3 Sets

5cal Bike

10cal Ski

20cal Row

Rest 3 minutes

Sprint a bit here.

CrossFit 101 - 730pm

Conditioning

90secs on - 90secs off x 6 rounds

12/9cal Bike/Row/Ski

9 Shuttle Runs

ME Burpees

Core/Skills

12min EMOM (3 Rounds)

15 Situps

10 Pushups

30sec Plank

2 Wall Walks

- Team 782

Wednesday, April 24, 2019

Good evening!

Hope all is well and you are enjoying this shortened week.

Don’t let all the all the rain get you down and keep you out of the gym. Just think of all the snow it is removing from the ground!! And once all the rain is down the earth will dry, the crops will be planted, and we’ll be ready for MayDay Mania 4.0 and spring on the Island. One of your WODs will be posted this evening.

Last 5 spots available for MayDay Mania available at comptracker.io.

CrossFit - 6/12/330/430/530

Strength - Core & Power

E2MOM x 6 Rounds - 12 mintues

8 V-Snaps

4 Deadlifts

2 Hang Power Cleans

Move slow and controlled through your V-Snaps to get the most out of them. Set up for success on your deadlifts and then hit your hang power cleans with flawless technique.

Conditioning - Grip Work

7min Ascending Ladder

3,6,9,12…

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

T2B/Leg Raises/Knee Tucks

Get after it. Work on that grip through training. Push the envelope and if you blow up keep your head down and keep grinding!

Stars For Life - 10am

Skills/Strength

4 Rounds at your own pace

2 Wall Walks

6 Knee Tucks

12 Squats

We will review all of these movements and then set you off with your partner to go through this 4 times to work on these three skills. Take your time and focus on good quality reps here.

Conditioning

1min on - 1min off x 2 rounds - alternating rounds with your partner

MB Slams

Shuttle Runs

MB Situps

Burpees

Work hard and then cheer on your partner!

Comp Class - 630pm

A:

Partner Chipper

100 DU’s

60 HSPU

100 DU’s

50 C2B

100 DU’s

40 Strict HSPU

100 DU’s

30 Bar MU’s

B:

10min EMOM

1 Power Clean

and then

3 Clean Pulls x 3 rounds

C:

Class WOD

- Team 782

Tuesday, April 23, 2019

Tuesday!

Hope you all had a great long weekend, enjoyed time with family and friends, and are looking forward to getting back into routine this week.

Routine can be such a bother sometimes and lead us to think we need more or something different, but as soon as we get that we want to get our habits back. Know what works for you and know that although a break in routine can be important to your mental/physical health, good habits and a proper routine will usually lead to long term mental and physical health.

CrossFit - 6/12/330/430/530

Strength

E2MOM x 3 rounds - 6 minutes

2 Back Squats (3sec pause at bottom)

E2MOM x 3 Rounds - 6 minutes

2 Back Squats (no pause)

Conditioning

2mins on - 2mins off x 4 Rounds

25’ DB OH Walking Lunge

9/7 DB Facing Burpees

25’ DB OH Walking Lunge

ME Squat Jumps

Scale the number of burpees as needed to you have at least 30 seconds to do squat jumps.

PrimeTimers - 10am

Skill Review

MB Slams x 6reps x 2sets

Plate/Box Step Ups x 6reps x 2sets

After a warm-up we’ll work on these two skills alternating back and forth.

New Skills

Plate G2OH x 6reps x 2sets

We will also review this skill practicing our ability to pick things up from the ground and move them overhead safely.

Workout

3 complete sets or maximum 15 minutes of work

2min Row/Bike/Ski

10 MB Slams

10 Step Ups on box or plate

10 Situps

Have a great time here moving!

782 Adaptive - 11am

Strength & Conditioning

30min AMRAP

5 Pullups

10 Piston Presses (two dbs; one in each hand; alternating pressing them overhead; 5 per side)

15 WBS

20 Shuttle Wheels

25cal Row

Something here to work off the Easter fun!

CrossFit 101 - 730pm

Strength

E2MOM x 6 rounds - 12 minutes

4 Back Squats + 2 Wall Walks

Work on squatting the right way and then get upside down!

Conditioning

2mins on - 2mins off x 4 Rounds

25’ DB OH Walking Lunge

5 or 7 or 9 Burpees

25’ DB OH Walking Lunge

ME Air Squats

Scale the number of burpees as needed to you have at least 30 seconds to do squats.

- Team 782

Monday, April 22, 2019

Hello everyone!

Just wanted to say thank you to everyone in our community, especially our coaches for the wonderful weekend we were able to have away in Quispamsis. Mike and Anikha were able to over to CrossFit Quispamsis to train with Colleen McQuaid who is also preparing for the Age Group Online Qualifier coming up the first weekend of May. We did a bit of training camp over there training and practicing and testing for 3 hours both Saturday and Sunday. Knowing what a tremendous team and community here at 782 will allow any athletes and coaches to feel supported as they focus on specific goals in any given season. And also know everyone back home is continuing to put in amazing work.

Remember that we have class at 10am and 12pm tomorrow!

Strength & Conditioning

25min AMRAP - Teams of 3

75 WBS

60 DB Snatch

45 Pushups

30 Burpees over the Parallette

15 Ring MU’s/30 C2B or Pullups or Ring Rows

Break up the reps as you see fit with your team of 3.

- Team 782

Sunday, April 21, 2019

Hello all!

Hope you are all enjoying your weekend.

Remember this Sunday we have class at 10am and then some open gym at 11am.

On Monday we will have class at 10am and 12pm. Seniors class will be moved to Tuesday at 10am.

Conditioning

1.6K Row

160 DU’s/300 SU’s/3 purposeful minutes DU practice

1.6K Run (1 mile) - 1st telephone pole past Warburton and back

If you want to do 80 Burpees instead of the run, be our guest!

- Team 782

Saturday, April 20, 2019

Hello all

Reminder that we have class at 10am and 11am and then comp class at 12!

Get in here and get ready to get in some training!

CrossFit - 10/11am

Strength & Conditioning

20min AMRAP - with a partner

40 S2OH (135/95lbs) (95/65lbs) (75/55lbs)

200m Run together

40 T2B/Leg Raises/Knee Tucks

200m Run Together

40 Burpees

200m Run Together

Comp Class - 12

A: Class WOD

B: EMOM 5

Hang Clean + Clean + Push Jerk + Jerk

C: E2MOM 6

Clean & Jerk

D: 15min AMRAP

50 DU’s

25’ Handstand Walk

5 Cleans

- Team 782

Friday, April 19, 2019

Hello all!

Reminder that we have class tomorrow at 10am and then again at 12!

Come one, come all to get your fitness on!

These classes are open to all teens, LiveFit members, 101 members, etc.

10am/12pm

Teams of 3

5 Rounds - 30min Cap

45cal Bike/Ski/Row

45 Deadlifts (155/105) (115/75) (75/55)

45 Stationary DB OH Lunges

45 Box Jump/Step Overs

45 C2B/Pullups/Ring Rows

- Team 782

Thursday, April 18, 2019

Hello all!

Hope you doing fantastic and ready for Easter weekend.

We have a nice little burner for you ahead of the long weekend.

CrossFit - 6/12/330/430/530/630

Strength

E2MOM x 5 Rounds - 10 minutes

Power Clean + Front Squat + Thruster + Push Jerk

Conditioning

21-15-9

Thrusters (95/65) (75/55) (55/35)

Bar Facing Burpees

10 minute Time Cap

Accessory Work

3 Rounds for Quality

15 Air Squats

15 Strict Situps

30sec Handstand Hold

PrimeTimers - 10am

Skill Review

Bike x 60secs x 2sets

Situps x 10reps x 2sets

After a warm-up we’ll work on these two skills alternating back and forth.

New Skills

MB Slam x 5rep x 3sets

Box or Plate Step Up x 6reps x 3sets

Workout

3 complete sets or maximum 15 minutes of work

2min Row/Bike/Ski

10 MB Slams

10 Step Ups on box or plate

10 Situps

Have a great time here moving!

782 Adaptive - 11am

30min AMRAP

250m Row

5 Box Dips

250m Row

5cal Bike

250m Row

10cal Ski

250m Row

5 Pullups

CrossFit 101 - 730pm

Strength

E2MOM x 5 Rounds - 10 minutes

1 Hang Power Clean + 3 Front Squats

and

20sec Hollow Hold

Conditioning

12min AMRAP

12 MB Situps

9 Front Squats(95/65) (75/55) (55/35)

6 Bar Facing Burpees

Accessory Work

3 Rounds for Quality

15 Air Squats

15 Strict Situps

30sec Handstand Hold

- Team 782

Wednesday, April 17, 2019

Hello all!

Hope you are getting yourself ready to enjoy the long weekend.

Friday we have class at 10/12, Saturday 10/11 and then comp class at 12, Sunday class at 10 and then Monday class at 10/12. Will be designed for bigger classes to have some fun, sweat, and work off some of the Easter chocolate!

CrossFit - 6/12/330/430/530

Strength

12mins to build to a heavy power snatch

After a solid warmup getting your body primed to move fast and mobile enough to move well we will get a barbell in your hands.

For the first five minutes I would work a little bit of a complex to get yourself warmed up, possibly a power snatch, hang power snatch, behind the neck jerk and then get right to work building up in weight.

Conditioning Chipper

18 minute time cap

50cal Bike/Ski/Row

50 DB Snatches

50 Burpees

200 DU’s/300 SU’s/3 minutes DU practice

Get your heart working!

Stars For Life - 10am

Skills/Strength

Introduce Bike/Ski

Introduce Ring Rows

Review DB Snatch

Review MB Situps

Review Pushups

Conditioning

15min Partner AMRAP - alternate movements

5 Ring Rows

10 DB Snatch (5 per arm)

5 Pushups

10 Situps

5 Burpees

10 Squats

Comp Class - 630pm

A: Class WOD

B: 5 Back Squats

E3MOM x 5 Rounds

C: Power Snatch Build

D: 3 Rounds

15/10cal Bike

3 Rope Climbs

10 High Box Jump Overs

3 Heavy Back Squats

Rest 3 minutes

Waterfall Style

- Team 782

Tuesday, April 15, 2019

Hello all.

Do you know what I was thinking today?

That motivation and demotivation comes in waves.

There are times when I feel I can conquer the world, everything is going my way, and nothing can go wrong. And then there are days, weeks, months where everything feels the opposite. What I have learned is that i need to have habits and principles and in place to get me through those hard days, weeks, months and I also need to know when things are going well I need to keep my excitement in check and not get ahead of myself with life. Just some food for thought today.

CrossFit - 6/12/330/430/530

Core/Gymnastics

12min EMOM (4 Rounds)

0: 15sec ME HSPU

1: 15sec ME Strict Pullups

2: 15sec ME V-Snaps

Conditioning

5min AMRAP x 2 - rest 5 minutes b/w sets

10 DB Push Press (right arm)

10 T2B/Leg Raises/Knee Tucks/

10 DB Push Press (left arm)

10 C2B/Pullups/Ring Rows/5 Bar MU’s

During rest accumulate 100’ Handstand Walk or 1 min handstand hold

LiveFit - 10am

Conditioning

40secs on - 20sec off x 4 rounds

WBS

Mountain Climbers

MB Step Up

Renegade Row

MB Slam

Plank Hands to elbows

MB Situps

Strength

3 Rounds

5 DB Strict Press

30sec Active Hang

5 Ring Rows

782 Adaptive Fitness - 11am

Strength

5 Rounds

3 BB Clean & Press

3 Pullups - 3sec pause at top of pullup bar

Conditioning

18min AMRAP

30cal Row

24 WBS

18 Shuttle Wheels

12 Ball Slams

6 DB Clean & Jerks (3 per arm)

Go heavier than usual on the clean and jerks!

782 Intro Class - 630pm

Tell all your friends!!

CrossFit 101 - 730pm

Core/Gymnastics

12min EMOM (4 Rounds)

0: 20secs Pushups

1: 30sec Active Hang from Bar or Scap Pullups

2: 40sec Plank

Introduce wall walks and strict pullups with a partner/band.

Conditioning

12min AMRAP

10 DB Push Press (right arm)

10 Leg Raises/Knee Tucks/MB Situps

10 DB Push Press (left arm)

10 Ring Rows/Jumping Pullups

- Team 782