Monday, October 21, 2019

Good evening 782ers!

Hope you are having a fantastic weekend.

Was super fortunate to have one of my good friends from my time in Korea visit from England. Always nice to catch up with old friends and create new memories you will have for the rest of you life. Glad I was able to share some of our time with all of you.

This week remember to get your gear ordered or check with one of the coaches to see if your gear is up in the office.

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

Over the next two weekends we will be hosting different Fall Fitness Seminars. One this upcoming Sunday and then another over the November 2nd weekend.

The open is running and between Friday night and Saturday afternoon we have been having a great time at the gym watching a number of our athletes throw down with one another.

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

Posterior Chain Strength & Stamina

E2MOM x 5 Round13s (10 minutes)

7 Deadlifts (build in weight each round)

7 Box Jumps (land high on the box)

Fast turnover here. Get some heavy weight no your bar and get it moving. And then get up on the box. Do not worry about the height of the box, but focus on using your hips to carry you up on the box to land high.

Conditioning

‘Back to the Future’

800m Run

40 American KBS

20 Burpee Box Jump Overs

400m Run

20 American KBS

10 Burpee Box Jump Overs

16 minute Cap

Not much time left to get outside there and run. Let’s get out there and enjoy it while we can. Dress warm for the first run and then shed layers as you need to. Steady as she goes for the first bit and then push the pace the in the second half.

782 PrimeTimers - 10am

Strength & Balance

3 Sets

10 Step Ups (weight if need be)

10 MB Situps

30 sec left leg hold

30 sec right leg hold

Conditioning

12 minute AMRAP

12cal Row

9 Squats

6 MB Situps

3 Pushups (to the best of your ability)

782 Teens - 330

Posterior Chain Strength & Stamina

E2MOM x 5 Rounds (10 minutes)

7 Deadlifts (build in weight each round)

7 Box Jumps (land high on the box)

Fast turnover here. Get some heavy weight no your bar and get it moving. And then get up on the box. Do not worry about the height of the box, but focus on using your hips to carry you up on the box to land high.

Conditioning

‘Back to the Future’

800m Run

40 American KBS

20 Burpee Box Jump Overs

400m Run

20 American KBS

10 Burpee Box Jump Overs

16 minute Cap

Not much time left to get outside there and run. Let’s get out there and enjoy it while we can. Dress warm for the first run and then shed layers as you need to. Steady as she goes for the first bit and then push the pace the in the second half.

782 CrossFit 101 - 730pm

Strength & Skills

Overhead Squats

We will learn how to do an overhead squat from the rack. If it feels good focus on good depth and technique, but if not just stay with good form.

Plate G2OH

Something to keep that heart rate going.

4 Sets in 10-12 minutes

4 Overhead Squats (from the rack)

8 Plate G2OH (to practice)

Conditioning

14 minute Ascending Ladder

4,8,12,16…

cal Row

Overhead Squats or Front Squats

Plate G2OH

MB Situps

- Team 782

Sunday, October 20, 2019

Good Sunday!

Hope to see you all in the gym here shortly!

Come one, come all to our class at 10am on Sunday morning.

Skill Practice

9 minutes spent on Handstand Walking or Handstand Holds

In between sets of Handstand Walking set up gear for the workout

After a solid warm up grab a team of 3 and practice your handstand holds against the wall or freestanding and then get out there walking or working on your wall walks.

Conditioning

‘Nine & Fine’

2 - 9 minute AMRAPs - no break between AMRAPs

1.

200m Run or Row

12 KB/DB Goblet Squats

9 HSPU/Box HSPU

6 Double DB Snatch

2.

200m Run or Row

12 Air Squats

9 Pushups

6 DB Burpees

- Team 782

Saturday, October 19, 2019

Hello all!

Saturdays are for the Open Workout 20.2.

We have class at 8/10/11 and then CrossFit 101 at 9am.

We will also have judged heats starting at 12 noon. Come watch me take on Rob Lantz after he had to re schedule for Saturday afternoon.

At 782 Athletics we have class at 10am!

CrossFit - 8/10/11

Open WOD 20.2

20 minute AMRAP

4 DB Thrusters (50/35) (35/20) (20/15)

6 T2B/Leg Raises/Knee Tucks

24 DU’s/48 SU’s

CrossFit 101 - 9am

20 minute AMRAP

4 DB Thrusters

6 Knee Tucks

48 SU’s

- Team 782

Friday, October 17, 2019

Hello and good day.

Reminder that Rob & I are throwing down Friday evening for Open WOD 20.2.

As well Greg will be throwing down with Anikha and Mike and I will have my good friend visiting from England there to get involved in the festivities as well!

Classes will be on as usual Friday, 6/9/12/430/530.

Judged open heats from 630 to 8pm that evening. Open gym is for teens from 330 to 430 as well.

On Saturday we have class at 8/10/11 with CrossFit 101 at 9am and then Judged Open heats from 12 until 2. Sunday class on at 10 as well.

This is all for CrossFit 782. 782 Athletics we have class at 6/12/430/530 on Friday and then class at 10 on Saturday. All members of 782 are welcome to both locations!

Remember to get your gear ordered soon. We will be putting in an order for toques and sweats and crews shortly. We have about 20 people with orders in and will not be ordering a ton of extra in our supply.

CrossFit - 6/9/12/430/530

Olympic Lifting Technique & Strength

E2MOM x 5 Rounds - 10 minutes

Power Snatch + Hang Snatch + OHS

In this 2 minute block we are looking to work on our Olympic Lifting Technique before working on it under fatigue in the conditioning.

Communicative Conditioning

‘Mr Jones & Me’

18 minute AMRAP with a Partner - alternate movements with a partner

12cal Row/Bike/Ski

9 Burpee Box Jump Overs

6 Bar MU’s or 6 Strict Pullups (banded/assisted/etc.) or 6 Deep Ring Rows

3 Power Snatch (TnG) (155/105) (115/75) (75/55)

Something a little slower of pace here. Do your burpee box jump overs fast, but leave something in the tank to move steady through the pullups and snatches. We want to build strength & power under fatigue with this workout. Scale your pullups as need be, but they should be unbroken for the first few sets.

782 Teens - 330pm

Open Gym

- Team 782

Thursday, October 17, 2019

Thursday. Let us get it!

Busy weekend ahead with Rob & I throwing down on Friday night.

No other takers yet going head to head, but we will be here Friday night after the 530 class until 8pm going through Open Workout 20.2. On Saturday we will have our classes at 8/10/11 doing the Open WOD and then judged heats in the afternoon from 12pm to 2pm for those who are registered in the open or just want to come in and give it a run through.

Sunday we have class at 10. We also have the Cross Country Provincials going down in Mill River for a lot of our younger athletes who trained with us this summer. We wish them the best of luck.

We also have class at 10am in Stratford at 782 Athletics on Saturday!

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

Handstand Pushup Capacity - Double Under Skill Work

E3MOM x 12 Rounds (12 minutes)

3-8 Strict HSPU or 10 Box HSPU

50 DU’s or 45 seconds of DU purposeful practice

5 Ring Dips or 5-10 Box Dips

10 Lateral Hops over Parallette/DB/Line

Work through your handstand pushups with good quality and then get in some high quality practice for your skipping.

Conditioning

‘Silly Rabbit’

4 Rounds for Time - 16 Minute Cap

12 Left Arm DB S2OH

6 Box Jump Clears

12 Right Arm DB S2OH

6 Box Jump Clears

Rest 1 minute between rounds

Choose a height you can clear well and go for it. As well choose a weight you can go unbroken for the S2OH.

782 PrimeTimers - 10am

Strength

4 sets

Barbell Deadlifts x 5 reps

Ring Rows x 5 reps

MB Slams x 10 reps

Conditioning

3 mins on - 3 mins off x 3 Rounds

10 Russian KBS

5 Burpees

ME cal Row with remaining time

782 Adaptive - 11am

Strength & Conditioning

‘Chipper’

6 cal Bike

12 Shuttle Wheels

18 MB Slams

24 cal Ski

60 cal Row

Afterwards hit 3 pullups for 4 sets.

782 Teens - 330pm

Handstand Pushup Capacity - Double Under Skill Work

E3MOM x 12 Rounds (12 minutes)

3-8 Strict HSPU or 10 Box HSPU

50 DU’s or 45 seconds of DU purposeful practice

5 Ring Dips or 5-10 Box Dips

10 Lateral Hops over Parallette/DB/Line

Work through your handstand pushups with good quality and then get in some high quality practice for your skipping.

Conditioning

‘Silly Rabbit’

4 Rounds for Time - 16 Minute Cap

12 Left Arm DB S2OH

6 Box Jump Clears

12 Right Arm DB S2OH

6 Box Jump Clears

Rest 1 minute between rounds

Choose a height you can clear well and then push the pace. As well choose a weight you can go unbroken for the S2OH.

782 CrossFit 101 - 730pm

Strength & Skill Work

15 minute EMOM

0: 5 Deadlifts - build in weight as you go

1: 10 Ring Rows

2: 30 sec Active Hang from the Bar

Similar to Tuesday’s structured strength work. Build up in weight and move well.

Conditioning

12 minute AMRAP

6 Burpee Box Jump Overs

9 Ring Rows

12 American KBS

15 Situps

50 SU’s

- Team 782

Wednesday, October 16, 2019

Good evening!

Let’s get it this Wednesday.

Remember that comp class starts at 630 and includes the class conditioning from 630 to 730 and then moves into your Olympics Lifting and Gymnastics at 730. A great chance for you to practice your lifts and get into some skill work on your bodyweight movements.

Talk to your one of your coaches if you would like to get some gear!

We have shirts, hoodies, and zip ups in stock and then you can go online to get your toques, sweats, and crews ordered.

As well this Friday Rob Lantz and I are going to head to head in Open 20.2. There will be lots of other athletes around throwing down between Friday and Saturday so come on out and cheer on your fellow 782 members!

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

Aerobic Capacity

‘Breathe, Stretch, Shake’

0:00 - 10:00 minute mark

10 minute AMRAP

20 Jumping Lunges

15 American KBS

10 Pushups

10:00 - 20:00 minute mark

3 Rounds

400m Run

15 T2B/Leg Raises/Knee Tucks

20:00 - 30:00 minute mark

30-20-10 (24/16/8)

cal Row

WBS

With a running clock let’s get after it. We will send you off in two groups. One group at the 0 minute mark and the next group at the 10 minute mark so we do this in the order given above. After a warmup to get you through the movements we will get into the first AMRAP. Slow is steady and steady is fast on a workout like this.

On the second part go hard(ish) on the run and choose a number on the T2B you can do unbroken each round. Run should take under 2 minutes. Scale distance as necessary. Should be finished this second part before the 20 minute mark.

On the last part just hang on for dear life. Row steady and then get into those wall ball shots.

Stars 4 Life - 10am

Strength & Skills

4 Rounds or Sets

4 Back Squats

4 Pullups/Ring Rows

8 MB Situps

Conditioning

12 min Partner AMRAP - alternate movements

150m Row

12 WBS

9 Pushups

6 Box Jump Overs orStep Overs

3 Burpees

782 Teens - 330pm

Aerobic Capacity - Breathe, Breathe, Breathe

0:00 - 10:00 minute mark

10 minute AMRAP

20 Jumping Lunges

15 American KBS

10 Pushups

10:00 - 20:00 minute mark

3 Rounds

400m Run

15 T2B/Leg Raises/Knee Tucks

20:00 - 30:00 minute mark

30-20-10 (24/16/8)

cal Row

WBS

With a running clock let’s get after it. We will send you off in two groups. One group at the 0 minute mark and the next group at the 10 minute mark so we do this in the order given above. After a warmup to get you through the movements we will get into the first AMRAP. Slow is steady and steady is fast on a workout like this.

On the second part go hard(ish) on the run and choose a number on the T2B you can do unbroken each round. Run should take under 2 minutes. Scale distance as necessary. Should be finished this second part before the 20 minute mark.

On the last part just hang on for dear life. Row steady and then get into those wall ball shots.

Competitive Class - 630 - 830pm

1. Class WOD

2. Olympic LIfting

   1. 5 minute EMOM

      1. Snatch Pull + Snatch High Pull + Power Snatch

   2. 10 minutes to build

      1. TnG 2 rep Power Snatch

   3. 4 Rounds

      1. 3 Snatch Deadlift

3. Death by Strict HSPU

   1. 1 strict HSPU/2 SHSPU/3 SHSPU… every minute

- Team 782

Tuesday, October 15, 2019

Happy Thanksgiving Everyone!

Open week #1 was also a huge success. We had a ton of people come out to throwdown and a ton of spectators on hand to watch our athletes and cheer them on as they moved through the pain cave of G2OH and burpees over the bar.

Next week we will be featuring some head to head match ups on Friday evening and Saturday afternoon. Rob Lantz and I will be throwing down on Friday evening in one of the first marquee matchups of the 2020 open season. There will be more match up pairings announced later in the week.

I will also be having one of my good friends from England here to visit for the weekend. Paul and I met in Korea and trained together for a number of years. He will be here from Thursday evening until Sunday evening and will be at the gym plenty training and getting to know everyone at 782. We will also be out on the town Friday and Saturday evening and hope you will be able to join us!

Our PrimeTimers class will be on tomorrow at 10am!

Check out the new 782 Swag here and make your purchase!

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

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

Olympic Lifting Technique

6 minutes to warm up with the following complex at light weight. Try to get in 4 sets.

Deadlift + Hang Clean + Front Squat + Strict Press + Push Press

We will warm this up as a a group and then let you get into the barbells. Try your first set with just the barbell and then build a bit from there within the 8 minutes before we move right into our second part of the Olympic Lifting session.

10 minutes to build in the following complex:

Clean + Front Squat + S2OH

Now we get to lift some weight straight from the floor and get it overhead. Try to squat clean the weight if possible and if not power clean and then hit your front squat and then shoulder to overhead.

In between each set practice your pullups or ring rows for the workout.

Speed Training

2 minutes on - 2 minutes off x 3 Rounds

15/10 C2B/Pullups or 10 Deep Ring Rows

10 Burpees

ME Clusters (135/95) (95/65) (75/55)

Cluster - Ground to Overhead going through a squat

Scale the number of pullups or ring rows to finish in one unbroken set or 30 seconds.

782 PrimeTimers - 10am

Strength

4 sets - Build in weight & improve technique

4 Back Squats

8 Pushups (off wall/box/floor/barbell)

Conditioning

12 minute AMRAP

200m Row

6 MB Situps

12 Lunges (6 per leg) - can be walking or stationary

Get in and get after it!

782 Adaptive - 11am

Strength & Conditioning

5 minute AMRAP x 4 Rounds - rest 2 minutes b/w rounds

5 Pullups

10 Plate G2OH

15 WBS

ME cal Row until the 5 minute mark - Should be working until the 2 minute mark or so with 3 minutes to get that rowing in.

782 Teens - 330pm

Front Squatting Stamina

In 12 minutes from the floor work on building in weight:

3 Front Squats

Get your barbell set up and get moving. Add some weight as you feel comfortable.

In between each set hit 3 strict pullups.

Speed Training

2 minutes on - 2 minutes off x 4 Rounds

10 C2B/Pullups or 10 Deep Ring Rows

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

ME Burpees

Scale the number of pullups or ring rows to finish in one unbroken set or 30 seconds. Work on good solid form and then push the pace on the burpees.

782 CrossFit 101 - 730pm

Strength

15 minute EMOM (5 Rounds)

0: 3 Back Squats

1: 5 DB Push Press (2 DBs)

2: 15 Situps

A little structure now to build some strength in your upper body, lower body, and core. Build in weight as you feel comfortable with these movements.

Conditioning

5 Rounds

9 Knee Tucks/Leg Raises

12 Squats

15cal Row

Come in and get after this one here!

- Team 782

Monday, October 14, 2019

Come one, come all to our Thanksgiving workout!

Classes will be at 9am and then 1030am at CrossFit 782 with open gym until 1pm.

This will be a 30 minute team workout!

- Team 782

Sunday, October 13, 2019

Hello, Hello!

Sunday Funday here at 782.

Reminder that on Monday we have our holiday hours.

Both classes will be at CrossFit 782 for all 782 members. Classes are at 9am and 1030am and then we have open gym until 1pm.

This will be a group workout with tons of fun and energy with all your favourite people. Come one, come all on Monday for some fantastic fitness.

CrossFit - 10am

Gymnastics Strength

3 Rounds for Quality

2 Perfect Wall Walks

8 Ring Rows

12 V-Snaps

200m Row

Use this as the end of your warmup. Practice high quality reps here.

Conditioning

E4MOM x 5 Rounds

12 Pushups

8 DB Step Ups (4 per leg)

40 DU’s/60 SU’s/30 secs practice

200m Run

Scale the numbers/movements as need be to finish your work in 2 and a half to 3 minutes. The goal is to move steady, with a purpose through each round.

- Team 782

Saturday, October 12, 2019

Hello all!

Reminder that tomorrow we have classes as usual at 8/10/11 and then CrossFit 101 at 9am.

We will also be running judged heats in the afternoon from 1pm to 3pm.

http://cf782.cfopenschedule.com/

Charles Sanderson is coming in as well at 12pm to do a yoga/mobility seminar.

CrossFit - 8/10/11

Strength & Conditioning

Open Workout 20.1

10 Rounds for Time

8 G2OH (95/65) (75/55) (55/35)

10 Bar Facing Burpees

CrossFit 101 - 9am

Skill

Learn how to Power Snatch

We have worked on our DB Snatch and now we get to work on our Olympic Lifting with a barbell.

Strength

3 Sets

5 Power Snatch (add some weight if comfortable)

5 Perfect Pushups

Conditioning

15 minute AMRAP

5 Power Snatch

5 Bar Facing Burpees

10 MB Situps

- Team 782