Sunday, June 25, 2017

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Another Sunday Funday here you go!

Strength

Running

DB/KB S2OH

We'll hit you up with ideas on running and how to pace yourself before putting you through a solid, solid threshold workout. 

Conditioning

Threshold Training

2mins on/4mins off x 5 rounds 

  • 250m Run
  • 10 DB/KB S2OH
  • ME Burpees (w/remaining time)

Go hard each round. Hit your run fast and then come in and bust out your shoulder to overhead before repping out those burpees. You can share your weights with a group of 3 on this one with each partner going at a different 2min interval. 

- Team 782

Saturday, June 24, 2017

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Another Saturday is upon us.

Remember that next Saturday we have the 2nd annual Canada Day Roberts' Bash out on the Newton Rd. Starts at 2 o'clock. We'll be working out in the morning so come give that a whirl too!

Strength

Barbell Efficiency - Clean & Jerk

We'll work on how to cycle a barbell efficiently through these two movements to kick ourselves off after the warmup. 

Conditioning

1K Row Buy In

5 Rounds

  • 3 Clean & Jerks (185/125lbs) (155/105lbs) (95/65lbs)
  • 9 Box Jump Overs
  • 30 DU's/90 SU's/45secs DU practice

The rowing is there just to set you up for the clean and jerks and put you under some fatigue for the workout. I want to see the cleans IN FULL SQUAT if possible. Make yourself work for them. A couple of extra seconds on the rower will save you for the rest of the workout. Going too fast will crush you. Pace yourself accordingly. 

- Team 782

 

Friday, June 23, 2017

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Friday Funday!

Super fun day for all of you!

Get on in here and get after it with us!

Strength

MB Cleans - How to do them RIGHT!

Pullups - We'll work your progressions.

Burpees - I'll choose the students not listening and get them to demo for the workout. 

Conditioning

20-30-40 - w/ partner

  • MB Cleans (20/14lbs) 
  • Pullups or Ring Rows
  • Burpees

Just put the pedal to the metal on this. Weighted heavy on the back side so break it up into smaller sets early so you can keep moving. 

- Team 782

Thursday, June 22, 2017

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There Jesse Sutherland, I got it right. Aren't you proud.

Remember to buy those tickets for our CBMF weekend getaway draw for 2. Draw coming up soon!

Great little day here at 782. Great week thus far now that I think about it... on to the next one. 

Strength

Power Snatch Technique.

We'll work some power snatches with the barbell today. Nothing too crazy for weight, but mostly working on moving the barbell fast and efficient. Keep it close and get stable in those shoulders. 

Conditioning

5 - 4 - 3 - 2 - 1 

  • Touch N' Go Power Snatch (135/95lbs) (75/55lbs) (55/35lbs)

Weights in the bracket are suggested starting weights for each group. Try and go up each round if possible. 

  • 200m Run & 60ec plank at the end of each round at a moderate pace. 

Work your technique more than your pace. 

- Team 782

Wednesday, June 21, 2017

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A little mid week madness with a fun new move to build that upper body strength

Strength

Floor Press x 5reps

We will take 10-12 minutes to hit a few sets of this new to you movement. We'll make sure you are well set up for it. Big thing here is to have a fantastic partner to help you set up and to keep the tension on your body, especially your upper body, during the entire movement. 

Conditioning

2 Rounds

  • 30 Pushups
  • 30cal Row

I want to see good gymnastics style pushups, from hollow to floor, no matter what progression you are at! After the floor press just get after this one!

- Team 782

Tuesday, June 20, 2017

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A little squatting fun tomorrow and then I'm off to Camp Seggie for the day!

Will see you in the am or tomorrow evening! Can't wait for this one. 

Strength

8min EMOM

  • 0: 4 Front Squats (heavier each set)
  • 1: 30sec Hollow Hold

Conditioning

8min AMRAP

  • 8 Pistols (4 per leg, alternating) or 12 Goblet Squats
  • 16 MB Twists

Lots of core (six pack summer) and legs coming up today. Come get after it!

- Team 782

Monday, June 19, 2017

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Where is June going!?

School is nearly out and full blown summer will be upon us! Hope this weather gets a bit nicer and we can get ready for the beach!

Strength

HSPU Progressions

Deadlifts 

DU's/SU's

We'll take a gander at each of these 3 skills and strengths and help you set up best for your own personal workout!

Conditioning

DU's or SU's/Deadlifts/HSPU

  • 30 UB DU's or 90 SU's or 45sec DU practice/10 Deadlifts/2 HSPU or Pushups
  • 30 UB DU's or 90 SU's or 45sec DU practice/8 Deadlifts/4 HSPU or Pushups
  • 30 UB DU's or 90 SU's or 45sec DU practice/6 Deadlifts/6 HSPU or Pushups 
  • 30 UB DU's or 90 SU's or 45sec DU practice/4 Deadlifts/8 HSPU or Pushups
  • 30 UB DU's or 90 SU's or 45sec DU practice/2 Deadlifts/10 HSPU or Pushups

or 

  • Deadlifts 10-8-6-4-2 (255/175lbs) (205/135lbs) (135/95lbs)
  • HSPU/Pushups 2-4-6-8-10

30 UB DU's or 90 SU's or 45secs of DU practice to start. 

Whichever is easier for you to read going into it tomorrow!

- Team 782

Saturday, June 17, 2017

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Saturday is here! 

You know what that means! Get yourself into the gym here and get after it as soon as possible!

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

Get to the link above to purchase your raffle tickets for a chance to win 2 passes to CBMF 2017 worth about $400!!

Strength

DB/KB Snatch 

We'll go through this movement leading into the workout. We'll also touch on how to use your core through this movement and the other pieces involved in this workout. 

Conditioning

10-20-30-20-10

  • DB/KB Snatches

25 Butterfly Situps B/W each set. 

Put your head down and work. 

- Team 782

Friday, June 16, 2017

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Good evening ladies and gentlemen.

Excited to end off another week with you all tomorrow!

Here is what we have in store. 

Strength

DB/KB Step Overs

We'll work on moving your body up and over the box with some weight. 

Conditioning

Partner 100's

  • 100 WBS
  • 100 T2B/Knee Tucks/MB Situps
  • 100 DB/KB Step Overs

You can split up this work anyway you want. The catch here is partner A will be doing a 250m run while partner B is working. Once partner A has finished their 250m run they will come back and switch off with their partner and partner B will go do a 250m run while partner A is working on chipping away at the work. This is all about communication. Making sure you hand off on reps and have a strategy going into the work. 

- Team 782

Thursday, June 15, 2017

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Beauty Day!

Now on to another bit of work this Thursday!

Strength

Weighted Pushups x 5reps x 5sets

Increase in weight each set. If you don't have your pushups yet work on good strict sets at your skill/strength level. Keep your core tight and your body in line. Elbows tight and have someone load that weight on your back for you. 

Conditioning

4mins on - 2mins off x 3

  • 8 Pushups
  • 16 American KBS
  • 32 DU's/1min DU practice/96 SU's

Go hard. Please don't go home!

- Team 782