Saturday, September 22, 2018

G’day.

Hope all is well and you are enjoying the week so far.

Can’t wait to head over to Moncton to coach/see everyone compete in The Suffering. If you are able to come over, get over the bridge and cheer on our athletes.

Strength

Cleans

Working with a barbell here tomorrow we’ll get you moving some weight for the first 10 minutes, building up to the weight you plan on using in the workout.

Handstand Pushups

We will take a look at your upside down and help you through your progressions towards the workout.

Conditioning

9min Ascending Ladder

3-6-9…

• Deficit HSPU/HSPU/Box Pushups/DB Strict Press

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

For the deficit go for something difficult that you may even need to break up by the set of 6 or 9. For the clean you want to be doing singles, but with only a short bit of rest between your reps. Solid form and efficiency will go a long way in this workout to help you stay calm and composed and keep moving.

- Team 782

Friday, September 21, 2018

Hello there.

Friday is upon us.

If you have the chance to travel with us on Saturday over to the Suffering come on over and support these top notch athletes from 782.

Get yourself signed up for the golf tournament and make sure you sign up to run on one of our relay teams for the marathon.

This is a super important video to watch here:

https://www.youtube.com/watch?v=iqBaWNpSQZE

And if you are interested ni competing

https://www.youtube.com/watch?v=PIOkUnNIGq0

Take 20-30 minutes out of your day and watch these videos, or listen to them, while you are working around the house. It can help change your perspective for the day, the week, the month, or even the year. And not just for CrossFit, but life in general.

Strength

Trying not to pace yourself

Today we are going to see if you can work yourself as close as possible to that redline and then hang on for dear life from there.

Conditioning

With a partner

• 2mins on the Bike & Ski Erg

• 2mins on Synchro Burpees to a target

• 2mins on Synchro WBS

• 2mins on Synchro DB Snatch

• 1mile Run

50 GHD Situps or V-Snaps to cash out.

Don’t have too much fun.

- Team 782

Thursday, September 20, 2018

G’day, g’day.

Hope all is well. Reminder that you can still get signed up for our yoga classes starting tomorrow night at 6pm over at the YogaGrove.

And get yourself signed up for the golf tournament and for one of the teams on the PEI Marathon Relay.

Strength

Bench Press + Deadlifts - 20-25 minutes

• 3 reps @ 80%

• 3 reps @ 85%

• 3+ reps @ 90%

We will superset these two movements. That is you will have a bar for your deadlifts and a bar for your bench press. Hit a set of deads and then a set on the bench. Go back and forth with these two movements. You should need a similar time domain as the movements do not really interfere with one another.

All the numbers are based off the calculations from 90% of your true 1RM. I would break it down like this after the warmup and technique instruction. With the clock set for 20 minutes

• 0-5 minute mark - 2 warmup sets with really light weight

• 5-10 minute mark - 2 warmup sets at abut 50-70% 

• 10 minute mark - 3 reps @ 80%

• 12 minute mark - 3 reps @ 80% (second movement)

• 14 minute mark - 3 reps @ 85%

• 16 minute mark - 3 reps @ 85% (second movement)

• 18 minute mark - ME reps @ 90%

• 20 minute mark - ME reps @ 90% (second movement)

Take the full 20-25 minutes to complete these sets if possible. Make sure you are getting adequate rest between your sets. If you are unsure of your numbers, estimate and work up in weight from there. 

Movement patterns are the most important here. If we tell you to scale back the weight for your reps to count, you must listen if you want to improve. We’ll always be watching.

Strength Accessory work

4 Rounds not for time (at the 25 minute mark to start)

• 5 Weighted Pushups (heavy)

• 5 Strict C2B/Pullups/Partner or Banded Pullups or 10 Ring Rows

• 20 Russian KBS

Some upper body strength, some grip strength, and a little work on that posterior chain.

- Team 782

Wednesday, September 19, 2018

G’day, g’day.

Hope you are all well and are excited for another bit of training.

If you haven’t yet make sure you get signed up for some yoga classes coming up here at the YogaGrove starting this Thursday at 6pm and running for the next 6 weeks. Cost is $60 for the 6 weeks and runs out of Charles’ barn in Warren Grove.

We are starting to get teams signed up for the Golf Tournament, don’t miss out!

As the weather starts getting a little colder make sure you are staying warm through the warm up by wearing an extra layer or two and making sure you get in here early if you can to get in some extra movement if need be.

Strength

Skipping

Who doesn’t want to work on skipping!

T2B Progressions

We’ll take a look at your movement here. From the knee tuck to the straight leg T2B we’ll walk you through your T2Bs and help you move out of your comfort zone.

Burpee Box Jump Overs

Work on moving efficiently through these, wasting as little energy and time as possible.

Conditioning

5 Rounds

2mins on/4mins rest

• 45 DU’s/30secs DU practice/75 SU’s

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

• ME Burpee Box Jump Overs

This is where we want to go fast. Lots of rest so we want to increase our working pace. Skip well, but skip fast too. From there jump on the bar and bang out your core work. With the remaining time get in as many burpee box jump overs as possible. This is where we want to be efficient and spend as little time as possible on the ground and on the box.

- Team 782

Tuesday, September 18, 2018

G’day.

Remember we have a 6 week yoga session starting this Thursday at 6pm at YogaGrove over in Warren Grove. This is run by Charles Sanderson who is a CrossFitter and Yogi Extraordinaire.

To get signed up for this program come see me as soon as possible!

Other than that if you want to head over to Moncton for The Suffering get a crew together and head over for the day. We have a bunch of people competing, coaching, and cheering already!

Strength

Back Squats - 20 minutes

• 3 reps @ 80%

• 3 reps @ 85%

• 3+ reps @ 90%

All the numbers are based off the calculations from 90% of your true 1RM. I would break it down like this after the warmup and technique instruction. With the clock set for 20 minutes

• 0-5 minute mark - 2 warmup sets with really light weight

• 5-10 minute mark - 2 warmup sets at abut 50-70% 

• 11 minute mark - 3 reps @ 80%

• 14 minute mark - 3 reps @ 85%

• 18 minute mark - ME reps @ 90%

Take the full 20 minutes to complete these sets if possible. Make sure you are getting adequate rest between your sets. If you are unsure of your numbers, estimate and work up in weight from there. 

Movement patterns are the most important here. If we tell you to scale back the weight for your reps to count, you must listen if you want to improve. We’ll always be watching.

Strength Accessory Work

3 Rounds

• 5 Front Squats (heavy)

• Accumulate 30secs in an L Sit or Knee Tuck Hold

Mental Strength Work

• ME UB WBS

After the 20 minute mark we’ll get you right into your accessory work. Load up the bar and work those quads now with your front squats. Build some core strength with solid holds on the bar or rings for the LSit or Knee Tuck Hold.

If you have time and want to test out that grit, grab a ball and get to work on some wall ball shots.

- Team 782

Monday, September 17, 2018

Monday is here and it’s time to get back to lifting some weight!

Hope you all enjoyed the beautiful weather this weekend and are into the swing of things here at work, school, life, etc.

Had the chance to rest up this weekend, meet up with our amazing coaches, and get a little training in.

Reminder that on Saturday, September 29th we are going to have our first annual CrossFit 782 Golf Tournament. Avondale Golf Course is hosting. Scramble format. Sign up with a partner on the chalkboard and we’ll pair you up with another pair to form a foursome. Going to start sending teams off at 1230 for 18 holes with a BBQ to follow. We opted for steaks so it is going to be $60 for the whole outing and it includes a cart.

Strength

Strict Press - 15-20 minutes

• 3 reps @ 80%

• 3 reps @ 85%

• 3+ reps @ 90%

All the numbers are based off the calculations from 90% of your true 1RM. I would break it down like this after the warmup and technique instruction. With the clock set for 20 minutes

• 0-5 minute mark - 2 warmup sets with really light weight

• 5-10 minute mark - 2 warmup sets at abut 50-70% 

• 11 minute mark - 3 reps @ 80%

• 14 minute mark - 3 reps @ 85%

• 18 minute mark - ME reps @ 90%

Take the full 20 minutes to complete these sets if possible. For some people you may only need 15 minutes as the build up to your working weights may not take as long. Just make sure you are getting adequate rest between your sets. If you are unsure of your numbers, estimate and work up in weight from there. 

Movement patterns are the most important here. If we tell you to scale back the weight for your reps to count, you must listen if you want to improve. We’ll always be watching.

Strength Accessory Work

3 Rounds - Not For Time

• 10 DB Strict Press (left arm)

• 10 Ring Rows

• 10 DB Strict Press (right arm)

• 10 V-Snaps (controlled)

Cardio Accessory Work

1 mile Run

Once you finish your strength work get right to work at the 20 minute mark for your accessory work and then if you have time do your 1 mile run to get those lungs to hurt.

- Team 782

Sunday, September 16, 2018

Hello all!

Reminder that the golf tournament is Saturday, September 29!!

Strength

Handstand Pushup Progressions

Walk through everything from going on the box to the kipping handstand pushup. Our strength cycle will help you build strength, but we still want to see you work on your skills!

DB Snatches

Conditioning

• 600m Run (300m twice)

• 30 DB Snatches

• 30 HSPU/Box Pushups/DB Strict Press/Pushups

• 30 DB Snatches

• 600m Run

A bit of classic CrossFit again here.

- Team 782

Saturday, September 15, 2018

G’day ladies and gentlemen.

Hope you are all off to a great start to your weekend.

Strength

Muscle Up Progression/Pullup Progression

We’ll walk you through your pullup progressions and build into a muscle up progression before entering the workout.

Clean

We will get you through a few cleans here to get warmed up for the workout.

10 minutes to work on these two skills prior to the workout

Conditioning

3 Rounds

• 9 Muscle Ups/Strict Pullups or 21 C2B/Pullups/Ring Rows or 5 MU’s

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

• 300m Run

18min Time Cap

Classic CrossFit with some conditioning, gymnastics, and weightlifting. Little break from our strength cycle here.

- Team 782

Friday, September 14, 2018

Golf tournament update! September 29!!

Going to be Saturday afternoon at Avondale Golf Course at 1230pm. Cost is $55 per person and includes a BBQ at the end of the round. What you need to do is grab a partner and add your team to the chalkboard. We are going to be putting teams of 2 together through a draw for a foursome. We’ll play best ball or scramble format. And that night we’ll have something planned to have a bit of fun!

For tomorrow we get into some deadlifts with a bit of partner accessory work. This weekend we have a big Saturday workout planned and sending our best wishes to Anikha who is over in Moncton competing in the New Brunswick Weightlifting Championships.

Strength

Deadlifts - 20 minutes

• 5 reps @ 75%

• 5 reps @ 80%

• 5+ reps @ 85%

All the numbers are based off the calculations from 90% of your true 1RM. I would break it down like this after the warmup and technique instruction. With the clock set for 20 minutes

• 0-5 minute mark - 2 warmup sets with really light weight

• 5-10 minute mark - 2 warmup sets at abut 50-70% 

• 11 minute mark - 5 reps @ 75%

• 14 minute mark - 5 reps @ 80%

• 18 minute mark - ME reps @ 85%

Take the full 20 minutes to complete these sets. If you are unsure of your numbers, estimate and work up in weight from there. 

Movement patterns are the most important here. If we tell you to scale back the weight for your reps to count, you must listen if you want to improve. We’ll always be watching.

Conditioning

15min(ish) AMRAP - with a partner

• 150m Run - KB/DB Farmers Hold

• 150m Run - Plank

• 150m Run - Active Hang

• 150m Run - Bridge

The way this works is partner A goes for a run while partner B holds a farmers hold. After that you switch roles and then move on to the next activity. The run is just to the McQuaid sign and back at an 80% pace.

- Team 782

Thursday, September 13, 2018

Hello all!

With the weather changing and our focus to strength changing make sure you come dressed warm to the gym. We’ll still have the garage door open, but during the warmup dress in layers and strip them off as you get into the workout. We still want you to sweat and feel mobile before the start of each workout.

Next weekend we are off to Moncton for The Suffering on the 22nd. Come one, come all to cheer on our athletes.

For those people still adjusting to the transition into the fall, keep grinding.

With the strength cycle you also may want to adjust your rest and recovery days to get in what you want from the workouts.

Strength

Bench Press - 20 minutes

• 5 reps @ 75%

• 5 reps @ 80%

• 5+ reps @ 85%

All the numbers are based off the calculations from 90% of your true 1RM. I would break it down like this after the warmup and technique instruction. With the clock set for 20 minutes

• 0-5 minute mark - 2 warmup sets with really light weight

• 5-10 minute mark - 2 warmup sets at abut 50-70% 

• 11 minute mark - 5 reps @ 75%

• 14 minute mark - 5 reps @ 80%

• 18 minute mark - ME reps @ 85%

Take the full 20 minutes to complete these sets. If you are unsure of your numbers, estimate and work up in weight from there. 

Movement patterns are the most important here. If we tell you to scale back the weight for your reps to count, you must listen if you want to improve.

Accessory Strength

3 Rounds - not for time

• 10 Strict Pullups (banded/partner/etc.) or 20 Ring Rows

• 200m Run

• 15 Weighted Pushups or Pushups

• 200m Run

Little beach bod work here to end the summer.

- Team 782