Wednesday, March 20, 2019

Spring is in the air!

Let’s hope so and get that warm weather crackin’!!

Take some time for yourself this week if you have not already and enjoy the transition from season to season.

During this last bit of the open season keep your chin up and keep grinding away. After this weekend is finished reassess your training and reestablish any goals you may have or want to adjust going forward.

CrossFit - 6/12/330/430/530

Strength

E2MOM x 5

Clean + Hang Clean

Pullup Progressions (to get ready for workout)

Hit some lifting here. Build up in weight for about 7-8 minutes and then hit these solid lifts. Work a bit on your pullups or ring muscle ups to get set up for the workout.

Conditioning

3 Rounds - with a partner - split reps as needed

20 Burpee Box Jump Overs

20 Cleans (155/105lbs) (115/75lbs) (75/55lbs

20 Muscle Ups/40 C2B or Pullups or Ring Rows

Work well together.

Competitive Class

A: 2mins on - 2mins off x 5 rounds

12 Shuttle Runs

4 Devil’s Presses

ME Handstand Walk

B: Olympic Lifting

C: Class WOD

- Team 782

Tuesday, March 19, 2019

Come in and get it this Tuesday!

CrossFit - 6/12/330/430/530

Strength

E2MOM x 6 Rounds

1st 3 Rounds: 3 Jerks (any style)

2nd 3 Rounds: 1 Jerk

Some time here to work your overhead power.

Conditioning

3 Rounds

100 DU’s/200 SU’s/90sec DU practice

20 WBS

15 T2B

10 Strict HSPU/Box Pushup/Pushup

LiveFit - 9am

Conditioning

20on - 20 off x 8 Rounds at each station

Burpees

Bike

Row

MB Thruster

Mountain Climber

Get after some intensity cardio here.

Mobility

Pigeon Pose x 60secs each leg x 2

Squat Therapy x 30secs x 2

Downward Dog x 30secs x 2

Adaptive - 1030am

30min AMRAP

25cal Row

20 WBS

15 Shuttle Wheels

10 DB Clean & Jerks (5 per arm)

5 Pullups

Get set up and then to get work here!

CrossFit 101 - 730pm

Strength

E2MOM x 6 Rounds

3 Push Press

Some time here to work your overhead power.

Conditioning

3 Rounds

200 SU’s/90sec DU practice

20 WBS

15 Knee Tucks

10 Pushup

- Team 782

Monday, March 18, 2019

Hello.

Happy March Break to all those travelling and all those teachers around here!

We have our classes going on as usual this week. Come on in and get your workout on!

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

Strength

E2MOM x 6 Rounds (12mins)

4 Back Squats

Back to the basics here getting after some weight with your squats.

Conditioning

2mins on - 2mins off x 5 rounds

25’ DB Walking Lunge

5 DB Thrusters

25’ DB Walking Lunge

5 DB Thrusters

ME Burpees

LiveFit - 9am

Strength/Core

40secs on - 20secs off x 4 rounds (24 minutes)

Pushup

Squat

MB Situp

Ring Row

Lunge

Plank Hands to Elbows

Conditioning

3 Rounds

9cal Bike

12cal Row

15 Shuttle Run

After hitting your strength work we can all get after some cardio here to end the day!

CrossFit 101 - 730pm

Strength

E2MOM x 6 Rounds (12mins)

4 Back Squats

Back to the basics here getting after some weight with your squats.

Conditioning

2mins on - 2mins off x 5 rounds

25’ DB Walking Lunge

5 DB Thrusters

25’ DB Walking Lunge

5 DB Thrusters

ME Burpees

- Team 782

Sunday, March 17, 2019

Hello all.

Hope you are enjoying the weekend!

We have our coaches meeting and coaches night out so if you are downtown we may see you!

CrossFit - 10am

Strength

E2MOM x 5 Rounds

3 Deadlifts

Something here to get warmed up for the workout.

Conditioning

22min Partner AMRAP - alternate movements.

12 Deadlifts (185/125lbs) (135/95lbs) (95/65lbs)
12cal Row/Bike/Ski

12 T2B/Leg Raises/Knee Tucks

12 Lateral Hops over the Parallette

Partner A does 12 and then partner B does 12 of each movement.

- Team 782

Saturday, March 16, 2019

Hello!

My bad, I forgot to post the heats up for tomorrow!

Here they are!

Get yourself signed up:

http://cf782.cfopenschedule.com/

And here is the workout at 8/9/10/11 and 12 for CrossFit 101 and 2 for Comp.

No Special Olympics Class tomorrow.

CrossFit

19.4

12min Cap

3 Rounds

10 Snatches (95/65) (75/55lbs) (55/35lbs) - snatch any style

12 Bar Facing Burpees

Rest 3 minutes

3 Rounds

10 Bar MU’s

12 Bar Facing Burpees

Get it.

- Team 782

Friday, March 15, 2019

Beauty days out there folks!

Sending people out on a run if you have time.

Use you coordination and agility skills to avoid the puddles and ice!!

Hope you are having a great week.

Some thoughts I had today moving through my schedule. I like to think of CrossFit as a balanced diet. Just like you eat different types of healthy food, meats, veggies, fruit, etc., with CrossFit you get to do different types of healthy exercises, like gymnastics, weightlifting, running, etc. Just some food for the thought for today. And if you have anyone ask about why they should do CrossFit, this is a great comparison you could use!

CrossFit - 6/12/330/430/530

Strength & Conditioning

Tabata This! (TWICE)

20secs on - 10secs off x 8 rounds - 4 minutes at each station

The best thing about this though is you get to do it twice through!

90% of ME each time through

Row/Ski/Bike for cals

DU’s/SU’s

Burpees

Go at high intensity, not max intensity. That is the key to consistency. And consistency is the key to results.

Core

2 Rounds

20 Strict Situps

60sec Plank (weighted)

10 Strict Leg Raises

LIveFit - 9am

40secs on - 20secs off x 4 rounds

WBS

Reverse DB Lunge (two dumbbells, one in each hand)

Hanging Leg Raise

Burpee

Bike

Lateral Hop (over dumbbell or parallette if possible)

Conditioning

500m Row

Finish off with a sprint to the finish!

Teens - 330

Open Gym

- Team 782

Thursday, March 14, 2019

G’day Thursday.

Another big Thursday coming up here with this lovely spring weather.

Lots of new programs continuing on at CrossFit 782.

Check out our site:

CrossFit782.com and take a look at these different programs!

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

Strength

15 minutes to hit the following work

Strict Press x 5reps x 5sets

We are going to hit some big time shoulder strength here. Build that foundation always.

Conditioning

3 Rounds

27 Air Squats

21 Pushups

15 V-Snaps

9 DB S2OH (9 per arm, 1 DB)

LiveFit - 9am

Tabata This!

20secs on - 10secs off x 8 rounds at each station (4minutes at each station)

1 minute to transition stations

Pushups

Situps

Squats

Ring Rows

Mountain Climbers

Row/Bike/Ski for cals

Strength

3 sets

10 Strict DB Press

10 Heavy Ball Slams

Adaptive - 1030am

Strength & Conditioning

4 Rounds

10 Box Dips

250m Row

Something a little different. Some strength and conditioning work mixed in together.

Conditioning

15cal Bike Test

30cal Ski Test

We want to do two separate tests here. Go hard on each one and rest as much as needed.

CrossFit 101 - 730pm

Strength

15 minutes to hit the following work

Strict Press x 5reps x 5sets

We are going to hit some big time shoulder strength here. Build that foundation always.

Conditioning

3 Rounds

27 Air Squats

21 Situps

15 Pushups

9 DB S2OH (9 per arm, 1 DB)

- Team 782

Wednesday, March 13, 2019

Hello Wednesday!

Hope you are all having a fantastic week.

We have a group coming in from Stars for Life tomorrow morning at 1030am.

We are super fortunate to be be able to work with such great groups from around Charlottetown.

CrossFit - 6/12/330/430/530

Strength

E2MOM x 6 Rounds - 12 minutes

Option A:

3 Hang Power Snatches

Option B:

3 Hang Snatches

Option C:

High Hang Snatch + Hang Snatch + Snatch

After a solid warmup to get your body ready to move you will get a barbell out and get to work on your snatches. Choose the option that you feel the most comfortable with. Move the bar well.

Conditioning

12min AMRAP

20 T2B/Leg Raises/Knee Tucks

40 WBS

20 Shuttle Runs

40 DB Snatch

Just get it!

Competitive - 630pm

Comp WOD 1

Olympic LIfting

Comp WOD 2

You know you want to come in and get it. And get yourself ready for this Saturday for 19.4.

- Team 782

Tuesday, March 12, 2019

Hello all!

Get on in here this week to have some fun!

We hope you are all staying positive with this winter weather and you are ready for some spring coming up here soon!

CrossFit - 6/12/330/430/530

Strength

E2MOM x 5 Rounds (10minutes)

3 Front Squats

Build some heavy weight here.

Conditioning

3min AMRAP x 3 Rounds - Rest 3 minutes b/w rounds

Rd 1.

20 OHS (95/65lbs) (75/55lbs) (55/35lbs)

40 Jumping Lunges

ME Burpees over the Parallette

Rd 2.

15 OHS

30 Jumping Lunges

ME Burpees over the Parallette

Rd 3.

10 OHS

20 Jumping Lunges

ME Burpees over the Parallette

LiveFit - 9am

Conditioning

40secs on - 20secs off x 4 rounds at each station (stay at each station for 4 minutes)

Transition 1 minute b/w stations

Rowing for metres

Biking for cals

Skiing for cals

MB Situps

DB Box Step Ups

Mobility

2 Rounds

Pigeon Pose x 30secs each leg

Couch Stretch x 30secs each leg

Child’s Pose x 30secs

Downward Dog x 30secs

Adaptive - 1030am

Strength

Pullups x 3reps x 4sets

WBS x ME reps (in one minute) x 4sets

Conditioning

9cal Bike

18 Shuttle Wheels

27cal Ski

18 Ball Slams

900m Row

CrossFit 101 - 730pm

Strength

E2MOM x 5 Rounds (10minutes)

3 Front Squats

Build in technique here with some weight.

Conditioning

3min AMRAP x 3 Rounds - Rest 3 minutes b/w rounds

Rd 1.

20 Front Squats (95/65lbs) (75/55lbs) (55/35lbs)

30 Jumping Lunge

ME Burpees

Rd 2.

15 Front Squats

20 Jumping Lunges

ME Burpees over the Parallette

Rd 3.

10 Front Squats

10 Jumping Lunges

ME Burpees over the Parallette

- Team 782

Monday, March 11, 2019

Monday Funday!

Starting off another week right here!

Get into the gym and get ready for a bit of hard work.

Been loving the nicer weather we have here. Who knows when we’ll be running outside!?

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

Strength

E3MOM x 4 (12 minutes)

3 Heavy Power Cleans + Pullup Progressions

Grab a barbell and get it set up. For the first couple of rounds hit some touch and go reps and then for the last couple of rounds hit 3 heavy singles. Once you complete that work your pullups. Try some strict work, some kipping work, some muscle up work, whatever suits your current progression with this movement. Spend about 30-40 seconds on this.

Examples:

5 Strict Pullups

5 Beat Swings

3 Bar MU’s

3 Ring MU’s

5 Scap Pullups

Conditioning

4mins on - 4mins off x 2 rounds

10 MU’s/20 C2B or Pullups or Ring Rows

20 Shuttle Runs

ME Power Cleans (185/125lbs) (135/95lbs) (95/65lbs)

LIveFit - 9am

Strength

30secs on - 30secs off x 4 rounds

Goblet Squats

Pushups

Reverse Lunges

MB Slams

Ring Rows

Conditioning

5min AMRAP
5 Burpees

5 Shuttle Runs

5 DB Snatch (per arm)

After doing some work to get your strength in we’ll have you moving a bit faster here!

CrossFit 101 - 730pm

Strength

EMOM x 6 Rounds (12 minutes)

0: 3 Hang Power Cleans

1: 3 Pullups (bands/partner) or 6 Jumping Pullups

We’ll learn what a power clean is from the hang and from the floor and we’ll practice the hip extension and then get to work on them in the EMOM where you will get to work on practicing better technique before adding weight. We’ll also get your working on your pullup strength.

Conditioning

4mins on - 4mins off x 2 rounds

15 Ring Rows

15 Shuttle Runs

ME DB Snatch

The hip extension you learned with the clean will translate to the DB snatch!

- Team 782