Wednesday, October 24, 2018

Good luck to Anikha and Mike, two of our athletes heading up to Montreal this weekend to compete in the Atlas Games. I’ll be heading up with them as their coach. Excited for a little road trip, a chance to learn, and be part of something great going on in Eastern Canada.

For the foreseeable future we will not be having class at 6pm on Sunday evenings. We have our comp class going on Saturday afternoons from 2 to 4 after our Special Olympics class, which is from 1 to 2.

Strength

Bar Muscle Ups/Pullups

We’ll look at these two movements and help you move through the different progressions. Continue to work on that base strength and build your foundation.

DB Thrusters

Working with dumbbells always forces you to use that core for stability. Be efficient in your movement and conscience of your technique.

Skipping Practice

Conditioning

12min Ascending Ladder

1,2,3,4…

• DB Thrusters (50/35) (35/20) (20/10)

• Bar MU’s/3x Pullups or C2B or Ring Rows (3,6,9,12…)

• 30 UB DU’s after each round

Going to use two heats most likely. Be there to support your partner and cheer them on. and help them stay focused, positive, and engaged in their workout.

- Team 782

Tuesday, October 23, 2018

Hello Tuesday!

Come on in and get out of the cold. We’ll be sure to warm you up with the accessory work after some strength.

Reminder to get signed up for the Island Throwdown on November 17th up at CrossFit Summerside. comptracker.io

As well the Moncton Wildcats are coming in to play the Charlottetown Islanders on November 8th, a Thursday. Most of you know Jordan Spence plays for the Wildcats. He has trained with us over the past two years and is having a great start to his season. Grab some tickets and get out there to support him.

Strength

Strict Press

5x5

For the strength cycle this year we are going to try something new this time around. For the next 1-2 weeks while we transition into our Olympic Lifting cycle we are going to lift for a bit more volume. The goal here is to hit 5 heavy sets of your strict press going up in weight each set. Each set should be challenging. Most of us have been lifting for a while now so we know what are numbers should look like. Now we are into our second week of this format we know where we want to be in terms of our numbers.

My numbers last week looked like this for the strict press:

• 115-125-130-135-140

Now I will try to hit my lifts this week at:

• 115-125-135-140-145

20 minutes to hit these 5 sets. 5-10 minutes to get your warmup sets in and then 10-15 minutes hit your working sets.

Strength Accessory Work

• Push Press x 5reps x 3sets

• Strict T2B x 5reps x 3sets or Strict Knee Tucks x 5reps x 3sets

Conditioning Accessory Work

3 Rounds

• 30 MB Situps

• 15 Burpees

Get after it.

- Team 782

Monday, October 22, 2018

Good evening.

And hope you have a wonderful start to your day.

Weather is beautiful today and hope it can stay this way for the next few weeks.

See you all in here very soon. There are few updates to our website and we are going to be adding a scheduler to the site as well so you can see what classes you want to attend and we know how many people will be attending those classes. There will still be no limit on the class as we find that people may not show up and someone misses out that wanted to attend that class. For the bigger classes we will always have two coaches on the floor and can adapt around the number of athletes.

Strength

Back Squat

5x5

For the strength cycle this year we are going to try something new this time around. For the next 1-2 weeks while we transition into our Olympic Lifting cycle we are going to lift for a bit more volume. The goal here is to hit 5 heavy sets of your back squat going up in weight each set. Each set should be challenging. Most of us have been lifting for a while now so we know what are numbers should look like. Now we are into our second week of this format we know where we want to be in terms of our numbers.

My numbers last week looked like this for the back squat:

• 245-255-265-275-285

Now I will try to hit my lifts this week at:

• 255-265-275-285-295

20-25 minutes to hit these 5 sets. 5-10 minutes to get your warmup sets in and then 10-15 minutes hit your working sets.

Strength Accessory Work

• Front Squats x 10reps x 3sets

• Strict Pullups x 10reps x 3sets or 5reps x 3sets

Conditioning Accessory Work

• 1 mile Run or 1mile Ski/Row or 2mile Bike

After your work on the squats and pullups get dressed warm and get out for a run if you are up for it.

- Team 782

Sunday, October 21, 2018

Have a wonderful Sunday!!

Strength

DB Work

• DB Clean & Jerk

• DB Thruster

• DB Snatch

DU Progressions

We’ll work with you on your double unders as well your ability to move a dumbbell efficiently.

Conditioning

• 40 (total, 20 per arm) DB Hang Clean & Jerks

• 100 DU’s/200 SU’s/2mins DU practice

• 40 (total, 20 per arm) DB Thrusters

• 100 DU’s/200 SU’s/2mins DU practice

• 40 (total, 20 per arm) DB Snatches

• 100 DU’s/200 SU’s/2mins DU practice

For the dumbbell clean and jerks and the thrusters, alternate every 5 reps. For the snatches, alternate every rep. Practice efficient movement, not just muscling the weight around. Skip and breathe to stay composed in the workout.

- Team 782

Saturday, October 20, 2018

G’day. G’day.

Tomorrow I’ll be all the way up in Mill River with my cross country runners. I hope you all are finding your way into the gym.

Reminder that we have comp class from 2 to 4 tomorrow afternoon after our Special Olympics class from 1 to 2. If you know anyone that would be interested in this class please let us know or please have them contact us or just drop into this class.

Now time to get registered for the Island Throwdown up in Summerside on November 17!!

comptracker.io to get registered folks.

Love the saying today from Karen Chin. As she was crushing out her burpees she said ‘Change your Focus. Change your Thinking. Change your Life.’ That is some growth mindset work right there. We can not always control what is going on around us, but we can control our reactions and how we deal with the storm.

Strength

Handstand Walking/Handstand Hold/HSPU

In this order you can progress for the handstand hold and handstand walking:

• Wall walk - Wall walk, nose to wall - Handstand Hold - Shoulder Taps - Handstand Walking - Freestanding Handstand Hold

There are tons of small progressions in between these skills written above, but this give you some idea of where you are and where you want to go.

For the handstand pushup, here is what we have:

• Strict Press - Pushup - Box Pushup - Strict Pushup - Kipping Pushup

A few less progressions written up there, but all the same, many small milestones in there on your way up to the perfect handstand pushup.

Building the perfect Air Squat

Mechanics - Consistency - Intensity

Conditioning

I’m stealing this workout from the main site, crossfit.com. So here we are going to work on these two skills as they relate to the workout.

• 3-minute Handstand Hold or 2-minute Wall Walk Hold (Accumulate)

• 100 Air Squats

• 50-meter (150ftish) Handstand Walk or 100ft Handstand Walk or 10 Wall Walks or 3-minutes Handstand Walk practice

• 100 Air Squats

• 30 Handstand Pushups or 30 Box Pushups or 30 DB Strict Press

16min Time Cap

400m Cool Down Jog at the 16min time cap

Get it.

- Team 782

Competitive Class

WoD 1:  Class WoD

WoD 2: Wodapalooza Qualifier #7 – Death by E2MOM

·         8 Burpee Box Jump Overs

·         8 Hang Power Snatch (115/80)

·         8 Thrusters

Weightlifting:  20 mins

·         Front Squat 5x3reps

Then, EMOM 9

·         10 Bulgarian Split Squats (5/leg)

·         10 Jumping ¼ Squats with Barbell

·         10 OH Walking Lunges with Plate

Shoulder Endurance: EMOM 5

·         12 Seconds ME Strict HSPU + 40 Seconds Strict Press with PVC

Friday, October 19, 2018

Good evening and good night!

Hope all is well on your end of this world and you are ready for a bit of fun this weekend.

We have a crew dropping in from Nova Scotia for the PEI Box Tour at the 430 class. There will be a group of 9 athletes coming into the gym for this class so the class will be a bit larger than normal.

Also on Saturday we are starting our weekend comp classes. Class starts at 2pm. We have the Special Olympics class from 1 to 2pm beforehand.

Strength

T2B - Efficiency on the bar. Moving with as little effort and as little energy wasted as possible.

Burpee - Fun.

Snatch - Keeping the bar close and moving it fast.

Conditioning

Partner 20min AMRAP

• 80 T2B/Leg Raises/Knee Tucks/MB Situps

• 80 Burpees

• 80 Power Snatches (115/75lbs) (95/65lbs) (75/55lbs)

• 80 Burpees

3.2.1.Go.

- Team 782

Thursday, October 18, 2018

Thursday!

Woooooooooo.

Come on by and lift a few weights around.

And get signed up for the Island Throwdown on November 17th up in Summerside.

https://www.comptracker.io/scoreboard?id=192

Keep yourself accountable to your training, to your life through small, realistic goals that challenge you to stay disciplined and focused.

Strength

Deadlift + Bench Press

5x5

For the strength cycle this year we are going to try something new this time around. For the next 2-3 weeks while we transition into our Olympic Lifting cycle we are going to lift for a bit more volume. The goal here is to hit 5 heavy sets of your deadlift and bench press going up in weight each set. Each set should be challenging. Most of us have been lifting for a while now so we know what are numbers should look like. Next week the goal will be to go up in weight for the 5x5.

You will have 25 minutes to do this.

My numbers this week would look like this for the deadlift and bench press:

• 275-315-335-345-355

• 165-175-185-190-195

If I’m successful on all lifts next week I’d try:

• 305-315-335-355-365

• 170-180-190-195-200

Strength Accessory Work

Accumulate

• 30sec in an LSit Hold

• 2mins in a plank

• 50 Pushups

• 50 Russian KB Swings

Not a lot of time in the LSit position so go for quality. Try to go unbroken in your plank and then alternate your pushups and kettlebell swings.

- Team 782

Wednesday, October 17, 2018

G’day.

Time for a bit of fun tomorrow.

Hope everyone is having a great week and you are ready for another great workout.

Little break from our strength cycle and time to improve a bit on those Olympic Lifts and to tune up that gymnastics technical work.

Be open to constructive criticism. Be open to learning through mistakes and failure. And be open to allowing those around you do the same.

Strength

Pullup/Muscle Up Tune Up

Clean Technique

We’ll work through these two movements after a solid warmup. After getting your heart rate up and giving you some mobility to move we’ll walk you through these progressions.

• Strict Pullup - Kipping/Butterfly Pullup - C2B Pullup - Bar/Ring MU

Define where you are and work on your progression. If you do not have your strict pullups yet, work during this skill/strength session on your banded/partner assisted pullups. As you move up through the progression ladder work on your kip into your pullups and then your chest to bar and then through your transitions on the bar and on the rings. Getting your hips to the bar or your head through the rings.

As well we want to give you some time to work on your clean. For those who are new to the movement we want to see you working on your power clean, from the floor or the hang, and those who are familiar with the movement we want to see a full clean, that means a squat.

For 12 minutes after your warmup and introduction to these movements you will have the chance to work these two skills before the workout. Depending on the number, we may have 2 heats for the workout.

Conditioning

9min AMRAP

• 7 MU’s or 4 MU’s/14 C2B or Pullups or 14 Deep Ring Rows/7 Strict Pullups

• 5 Cleans (225/155lbs) (185/125lbs) (135/95lbs) (95/65lbs)

Get through each movement and round as cleanly and efficiently as possible.

- Team 782

Comp Class

WOD 1: Filthier Fifty (30 min Time Cap)

·         50 Box Jumps 24/20

·         50 Pull-ups/Ring Rows

·         50 Russian KB Swings 2/1.5  1.5/1

·         50 OH Stationary Lunge With Plate

·         50 T2B/Knee to Elbow/Leg Raise/Knee/Raise

·         50 Push-ups

·         50 Pistols / MB Cleans

·         50 Wall Balls

·         50 Burpees

·         50 DU’s/100 SU

*500 reps, just keep moving.

Strength:  E2MOM – 6 Rounds

·         Clean + Front Squat + Jerk + Front Squat + Jerk

*Throwdown Complex, first clean and FS can be a squat clean.

WOD 2: 8min AMRAP

• 7 MU’s or 4 MU’s/14 C2B or Pullups or 14 Deep Ring Rows/7 Strict Pullups

• 5 Cleans (225/155lbs) (185/125lbs) (135/95lbs) (95/65lbs)

*Short workout, but tough if you push hard.  Keep your form and try to not miss reps.

WOD 3: 500m Row for Time

*Go hard and hang on

Tuesday, October 16, 2018

G’day.

Tuesday is here and it’s time to get in and get after it.

With this cold weather here to stay make sure you are dressing warm for the warm up.

Strength

Back Squat

5x5

For the strength cycle this year we are going to try something new this time around. For the next 2-3 weeks while we transition into our Olympic Lifting cycle we are going to lift for a bit more volume. The goal here is to hit 5 heavy sets of your back squat going up in weight each set. Each set should be challenging. Most of us have been lifting for a while now so we know what are numbers should look like. Next week the goal will be to go up in weight for the 5x5.

My numbers this week would look like this for the back squat

• 245-255-265-275-285

If I’m successful on all lifts next week I’d try:

• 255-265-275-285-295

Conditioning/Mental Strength Work

50-40-30-20-10

or

36-27-21-15-9

or

25-20-15-10-5

• Unbroken WBS

Rest as much as needed/wanted in between sets.

Scale the numbers as needed. Challenging, but doable.

- Team 782

Monday, October 15, 2018

Hello all!

Hope all is well and you all enjoyed your weekend.

Had a big 782 weekend with Mike’s birthday celebrations, a great workout on Saturday, and then a bunch of 782 teams and members running in the PEI Marathon.

We’ll have all your shout outs and stories tomorrow evening, but for now a job well done for everyone.

Strength

Strict Press

5x5

For the strength cycle this year we are going to try something new this time around. For the next 2-3 weeks while we transition into our Olympic Lifting cycle we are going to lift for a bit more volume. The goal here is to hit 5 heavy sets of your strict press going up in weight each set. Each set should be challenging. Most of us have been lifting for a while now so we know what are numbers should look like. Next week the goal will be to go up in weight for the 5x5.

My numbers this week would look like this for the strict press:

• 125-130-135-140-145

If I’m successful on all lifts next week I’d try:

• 130-135-140-145-150

Strength Accessory Work

Accumulate

• 15 Strict Deficit HSPU or HSPU/30 Box Pushups or Strict DB Press

• 30 Feet up on the box weighted Ring Rows or Ring Rows

Conditioning Accessory Work

• 20/15cal Bike or Ski

• 30 Burpees

• 400m Run/Row

Little sprint to end the day and get the lungs burning. Go hard.

Just do it when you get the chance!

- Team 782