Wednesday, November 21, 2018

Good evening!

Big shoutout to Kyle Peters today for his performance at the Nova Scotia Weightlifting Meet. Kyle is showing what consistency and intensity will bring you. He comes to the gym most days by himself and puts in the work and all this hard work paid off with a silver medal and two amazing lifts in his Clean & Jerk and Snatch. Great work Kyle! We are super proud of you here at 782!

Hope you all are having a great week thus far and are staying warm.

Thank you to all those signing up on cf782.onramp.online/planner for our classes. It has helped us plan our programming and coaching schedule, especially during those busy classes!

Strength

Power Cleans

We’ll work a few solid reps with the power clean. Today we want you working on keeping that bar close and transitioning the bar from the floor to above the knee using control and then finding speed.

Pullups

We will work efficiency here on this movement. There is a high volume of pullups in the workout so we’ll work and talk technique leading into the workout.

Conditioning

Grip it n’ Rip it Chipper

  • 1000m Row/2K Bike/1.6K Ski

  • 75 Pullups/25 Strict Pullups/50 Ring Rows

  • 50 Box Jump Overs (24/20”) (20/12”)

  • 25 Power Cleans (245/175lbs) (185/125lbs) (135/95lbs) (95/65lbs)

16min Time Cap

This time cap gives you about 4 minutes per station. It is an aggressive time cap, but it really makes you think about your scaling choices on the pullups and power clean weight. For the pullups please scale the number so you can complete them in about 3 minutes. This will save your grip, your arms, and your soul. Choose a number that is manageable in small to medium sets and allows you to finish this work in 3 minutes. For the power cleans, these should be heavy singles, but something you can drop and go. For example here is how my workout will go.

  • 1000m Row

  • 50 Pullups

  • 50 Box Jump Overs (24")

  • 25 Power Cleans (205lbs)

This should allow me to finish the workout if I stay focused and manage my rest.

Nov 21 Competitive Class

WOD 1:  Chipper

·         100 DU’s

·         100’ HS Walk /100 sec HS Hold

·         100 DU’s

·         20 Strict HSPU/ PU

·         100 DU’s

·         20 DB/KB OH Squats

·         100 DU’s

·         20 Bar MU’s

20min Time Cap

WOD 2:  Class WOD

Strength:  12min EMOM

·         0 = 5 strict Press

·         1 = 10-20 Tricep Dips off bench/box

Grip:

·         At 0 – ME Hang from Bar (Minimum 1min)

      At 3 – ME Hang from Bar (Minimum 1min)

- Team 782

Tuesday, November 20, 2018

Hello all.

Hope you are all having a great start to your week!

Remember to get on to https://cf782.onramp.online/planner to sign up for your class. This helps us manage our class sizes and plan our coaching and programming accordingly.

A few things from the weekend that I saw from our athletes that I was super proud of in terms of their character. There were a few bike malfunctions in the finals where Chris and Hannah stepped back, composed themselves, and performed the way they needed to during this workout. Aaron and Anikha’s lifts come to mind as they played to the crowd and used that energy to fuel their lifts. Lauren and Sophie Doyle hitting their first comps. Allie putting in her full effort on the running workout. Brodie ripping his shirt off for Emos. JoelBanks showing up and doing JoelBanks things. T-Mac, Jamie, and Duane ripping it up in the masters division. Colette and LeeAnne finishing 5/6 and being amazing role models for their daughters. Caley throwing around 95lb snatches. Shelby and Emily holding their own in a tough women’s Rx division. Danny Hill believing in himself enough to make it to the finals! Derek and Morgan running laps around the comp for their first ever competition. Hannah and Jac competing as hard as always and having the best of times!

Thanks as well to all the fans that came out and supported each athlete, each workout, each rep. You are all the people that make this gym go round and round. Even you Jordan Flemming. Thank you to all the judges counting endless reps all day!

See you all in the gym this week!

Strength

20 minutes to establish a heavy 3 rep Front Squat.

We’ll work a few different movements to warmup and make sure you are ready to hit a heavy set of 3. Your work on form will pay off as you get into the bigger weights.

Conditioning

6min AMRAP

  • 50 WBS

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

  • ME Burpees over Parallette

I hope this is a spicy little number for you. We want you to choose a rep number/weight you can go unbroken with for your set. Same goes for the T2B. We want you to hit each of these two movements in one set or at the very least in two big sets. One way to scale this is to hit 40 and then 20 with a larger break to compose yourself. There should be a few people that can go straight through 50 on the wall ball shots and then turn around and get right into the T2Bs for a big set of 30. That is the standard. We’ll help everyone individualize it for each and every person.

- Team 782

Monday, November 19, 2018

G’day. G’day. G’day.

This week I’ll be breaking down some stories from the Island Throwdown here on the blog.

First I’ll give you a recap of my day as an athlete mostly. I’ll probably add a bit as a coach/owner as I can never fully take those hats off and those are always the best parts of my day. If you don’t want to hear about it at all, which I completely understand, skip over this section!!

I’ll tell you why I competed in this comp. Well I really like Jeff and Todd and the whole CrossFit Summerside community and I wanted to support them as they always support our competitions and our gym as a whole. But I mostly competed because I wanted to live the words I write on here, tell my athletes, and speak in the gym during a workout. I competed because I wanted to live outside my comfort zone for a day, to put my words into action, and lead by example with my actions on the floor and my conduct around the comp throughout the day. I believe I was able to do this.

I was the most nervous for workout one because I knew I would have to push myself hard to be proud of my effort at the end of that workout. I did. I was extremely happy with my time, but mostly happy with my effort and my ability to turn off my mind and let my body do the work. Running doesn’t come super easy to me, but I have worked on it over the past few months and I just gritted my teeth and held on for the last couple of laps. For workout two I achieved my goal of hitting 225 on the complex, but I am disappointed I failed 235 twice. The first two complexes, 205/225, felt fantastic and the first part of my first attempt at 235 felt great, but I lost focus during the second front squat and wasn’t able to recover. It was almost as if I was just happy to have hit my goal and didn’t need to hit 235, but looking back I should have stay focused on the task at hand and completed this lift. My second attempt at 235 I was just bagged.

I was the most proud of my effort on the third workout. My placing was low, my mind was wandering, my body was lethargic, my thoughts were not positive. I was competing against myself for every rep I completed for the entire 9 minutes. I used the cheers and your voices to move me along from rep to rep, from movement to movement. I didn’t let the negative voices in my head slow me down and tell me I was tired and that I had done enough already to be happy with the day. And by the end of the workout I had improved my score by 3 reps from when I had practiced it in the comfort of my own gym. Those 3 reps meant and mean the world to me to because of the feeling I had when I finished and had overcame that negative self talk, the thoughts of not proving myself to myself and those around me. What went through my mind was no matter how bad things feel I always have a choice in my actions to those feelings and in the face of adversity (a stupid, silly ol’ CrossFit workout) I can make positive choices to move me/us forward. And that makes me proud, grateful, and content looking towards the future with everything this gym, Crossfit, and all of you have given me.

I wrote this piece for myself completely to really analyze the weekend. I hope I haven’t bored you and you didn’t find this piece narcissistic because that was definitely not my intent. It was just to share with you my thoughts in and after the moments and that it may connect with you all in some way. If you have any of your own stories/thoughts/words you want added to the site this week please send them along to me as soon as you can.

Strength

10min EMOM

  • 0: 3 Push or Split Jerks

  • 1: 30 seconds ME DU’s or skipping practice

Work on that footwork with your jerks.

Conditioning

10min AMRAP

  • 10 Pushups

  • 10 DB/KB Snatches

  • 10 V-Snaps

  • 10 1 arm DB/KB OH Stationary Lunges

  • 10 Squat Jumps

Get one dumbbell or kettlebell and get after it.

- Team 782

Sunday, November 18, 2018

What a wicked day at the Island Throwdown!

Have fun tomorrow with this workout from today.

Lots of updates to follow this week.

Strength

Thrusters

Efficiency and breathing during this movement.

C2B/Pullups/Ring Rows

Working on some upper body strength

Conditioning

21-15-9

  • Row or Burpees over the Barbell

  • Thrusters (95/65lbs) (75/55lbs) (55/35lbs)

  • C2B/Pullups/Ring Rows

10min Time Cap

Aggressive time cap. Get after it. Luckily we don’t have assault bikes for this one!

- Team 782

Saturday, November 17, 2018

Reminder that tomorrow, Saturday, we’ll only be having two classes, one at 8am and then one at 10am.

If you are free come on to Summerside to the Credit Union Place to watch our 782 athletes compete!

Workouts start at 8am and will be done by 4-5ish with the finals.

Strength

Power Cleans - Barbell efficiency. Move that piece of steel well!

WBS - Breathe.

T2B Progressions - Focus on that solid kip.

Conditioning

15min AMRAP

  • 21 WBS

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

  • 9 Power Cleans (185/125lbs) (135/95lbs) (75/55lbs)

- Team 782

Friday, November 16, 2018

Come one, come all to the Island Throwdown up in Summerside this Saturday. Show starts at 8am!

That’s all you need to be doing this weekend if you can!

Strength

Rowing Technique practice

Burpee Efficiency

Plate G2OH

Conditioning

Partner Chipper

  • 160cal Row/120cal Ski

  • 120 Plate G2OH

  • 80 Burpees

  • 40 50’ Shuttle Runs (25’ 2x)

30min Time Cap

A little cardio to end the week. Grab your super friend and get on the rower. Break up the work any way you want to with this. We may have to do 2 heats depending on the number of people that come on in. Move well through the plate work and then efficiently on the burpees and finish with a steady pace on the shuttle runs.

If you are competing tomorrow and want to do something come on in and hit this at a moderate pace.

- Team 782

Thursday, November 15, 2018

G’day.

Few more sleeps until the Island Throwdown coming up!

Get your training in, rest up if need be, and stay focused on the task at hand if you are competing.

If you want to come up to watch, come to the Credit Union Place in Summerside. We’ll be competing all day!

Kick off is around 8am and we’ll be there until at least 4pm with the finals!

Strength

15min EMOM

  • 0: 2-5 Strict HSPU/Box Pushups/Pushups

  • 1: 20sec LSit or Knee Tuck Hold (parallettes)

  • 2: 12-20 Jumping Lunges

Some core, some upper body strength, some power in the legs. Get it.

Conditioning

10min AMRAP

  • 21 Air Squats

  • 15 Situps

  • 9 Pushups

After a couple of days of Olympic Lifting, time to grind.

- Team 782

Wednesday, November 14, 2018

Time to have a bit of fun this Wednesday!

If you are competing on Saturday come on in to comp class and get after it. Even if you aren’t competing, come on in and throw around your body and some weight and have some fun.

Remember to sign up for classes at https://cf782.onramp.online/planner

And see you all in the gym very soon.

Strength

We continue our work on your Olympic lifts with a bit of Snatch Work

10min EMOM

  • 3 Power Snatches

Grab a barbell and get ready to get to work. Add some weight that will be challenging for you, but something doable each round. You should do these reps as singles even if you are able to them touch and go so you can work on form.

We'll give you 5 minutes to add a bit of weight before hitting your reps. Make them pop!

Conditioning

7min AMRAP

  • 2 Power Snatches (similar weight to what you finished with on the EMOM)

  • 3 Strict Pullups/6 Deep Ring Rows

  • 4 Burpee Box Jump Overs

We can hit this in two heats so you can spot your partner on the strict pullups. Same as today the goal of the workout is to hit your Olympic Lifts well first and foremost.

Nov 14 - Comp Class

Please note that the workouts for this comp class will have alternative movements for anyone in the Island Throwdown.  You can choose whichever option you’d like, but if you are competing, consider what will put you in the best position to succeed on Saturday.

WOD 1:  5 Rounds With a Partner – Alt Movements

·         15/12 Cal Row

·         15 WBs (Air Squats*)

·         10 T2B/10 Leg Raise/15 Knee Tuck (3-5 Strict Leg Raises*)

·         10 C2B/Pullups/Ring Rows (3-5 Strict*)

·         5 Burpees

·         5 Strict HSPU/Pushups

*If you are competing, do strict movements on the bar to prevent rips.  Also, choose a rep number that will give you a bit of a workout but don’t push your limits as you may not recover by Saturday if you do.

Strength:  Snatch

EMOM 5

·         High Hang Snatch x3

Every 90 secs x5 Rounds

·         Hang Snatch x3

E2MOM x5 Rounds

·         Snatch x3

*We will spend almost 25mins working on the Snatch here, hitting 45reps total.  If you are competing, keep the weight light.

WOD 2: Class WOD

Muscle Endurance:  EMOM 9

·         0 - 2-5 Strict Ring Dips

·         1- 7 DB Shoulder Press

·         2 – 9 Pushups

*Island Throwdown – 9 mins rolling out/stretching

- Team 782


Tuesday, November 13, 2018

Awesome turnout today. Even better effort today.

Thank you for all those who made it out and for those who couldn’t, we’ll see you sometime this week.

Stay warm in your warm ups by dressing in sweats and a sweater and then taking the layers off as you need them. Still need to be really warmed up before any workout and wearing extra clothes as you start moving will help with this.

We are continuing with our Olympic Lifting cycle and you are all moving a barbell super well. Keep that up. We’ll always throw lots of reminders and cues at you, but stay patient and focus on virtuosity in your move always.

Remember to book in on https://cf782.onramp.online/planner

Strength

15 minutes to work on a clean complex.

Here are your choices depending on where you are with your fitness and experience.

  • 3 Hang Power Cleans

  • 3 Hang Cleans

  • High Hang Clean + Hang Clean + Clean

If you are new to this movement we'd recommend hitting the first option. If you are getting more comfortable we want to see you squatting so take a crack at the second option. If you have been doing CrossFit for a while now and want a crack at the third option, get to it. When the weight is light you should do the complex unbroken and as it gets heavy you can drop the weight between each rep.

Conditioning

7min Ascending Ladder

1,2,3,4,5…

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

25 UB DU’s/60 SU’s/30secs DU practice b/w each set.

For this weight you should be able to hit a couple of doubles or triples off the get go, but as the workout moves along you may be doing singles. This is to work on that speed through the middle that everyone needs.

We also have Olympic Lifting Class tonight at 630 if you want to come get after it!

- Team 782