Monday, May 27, 2019

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Come one, come all to Monday at 782.

Whether you are hitting up 782 Athletics or CrossFit 782 we have a couple of spicy workouts coming your way.

Hope you all enjoyed your weekend and some of that spring weather we were blessed with.

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

Strength

E3MOM x 5 Rounds - 15 minutes

5 Front Squats + 3-5 Strict C2B/Pullups/Banded or Partner Pullups/10 Jumping Pullups

Conditioning

4-8-12-16

C2B/Pullups/Ring Rows

MB Cleans

4 minute cap

At the 8 minute mark

16-12-8-4

C2B/Pullups/Ring Rows

MB Cleans

Heat 1 would start workout one at the 0 minute mark and workout two at the 8 minute mark. Heat 2 would start workout one at the 4 minute mark and the second workout at the 12 minute mark.

PrimeTimers - 10am

Skills

Barbell Back Squats x 5reps x 3sets

We will get the barbells out again, but this time with your front squats. We have squatted with weight with kettlebells, but this till test your balance out and upper body strength

Balance Hold

3 sets

30sec Hold on Left Leg

30sec Hold on Right Leg

30sec Plank

30sec Rest

Conditioning

5 Rounds or 20 minutes max work

1 minute row

10 Squats

10 Situps

10 Pushups

CrossFit 101 - 730pm

Strength

E3MOM x 5 Rounds - 15 minutes

5 Front Squats + 3-5 Strict Pullups/Banded or Partner Pullups/10 Jumping Pullups

+ MB Clean Practice

Conditioning

12min Ascending Ladder

2-4-6-8…

Ring Rows

MB Cleans

Burpees

- Team 782

Saturday, May 25, 2019

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Hello all!

Here we go again for another fun weekend.

Class at 8/9/10/11 (CrossFit 101) and then Special Olympics at 12 and comp class at 1.

782 Athletics we have class at 10 and 12 and kids at 9am.

Strength

E2MOM x 6

3 Deadlifts + 10-20sec L-Sit Hold

Conditioning

3 Rounds

400m Run

20 T2B/Leg Raises/Knee Tucks

20 Deadlifts (225/155) (185/125) (135/95)

Comp

Class WOD

5 Rounds

Sprint

10/8 Cal Bike/Row/Ski

8 Burpee over paralette (lateral)

8 Double DB Snatch

40' HS Walk or 8 HSPU

Rest 2min

22min Cap

- Team 782

Friday, May 24, 2019

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Hello all.

See you in here this weekend!

Classes as usual Saturday 8/9/10/11 and then Special Olympics at 12 and Comp class at 1.

Sunday class at 10am.

Wanted to give a big shout out to all of our athletes over the weekend. You represented the 782 community extremely well as always. You gave full effort, respected the judge, and other competitors, and enjoyed yourself all the while. Thank you again for being the best people to have as athletes.

CrossFit - 6/12/430/530

Strength

5min EMOM

Power Clean + Hang Clean + Jerk

Something here to just warmup the barbell.

10 minutes

Take the next 10 minutes to build to a heavy Clean & Jerk.

Not a lot of time here, but just enough to get something heavy overhead.

Conditioning

16min Partner AMRAP

200m Run

10 Power Clean & Jerks (185/125lbs) (135/95lbs) (95/65lbs)

10 MU’s or 16 C2B/Pullups/Ring Rows + 16 Box Dips/Pushups

Teens - 330

Open Gym.

- Team 782

Thursday, May 23, 2019

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Happy Birthday to Juliette & Peter Roberts today!

Hope you all did your birthday burpees, more likely for my sister than my father!

This weekend we have a couple of trial classes happening for some summer camps we have starting July 2nd. The trial classes will be Saturday afternoon, at 3pm for students going into grades 8 through to the 11 and then at 4pm for students going into grades 5 through to 7. These classes will be trial classes for our sport specific camps this summer as well as information sessions for parents.

Want to give a shout out for the weekend to Colette and Greg and Anne. Through this whole process these three were sounding boards for ideas related to programming, set up, score cards, cleaning, and everything else in between. There were many people we touched based with before making decisions, but these 3 were people I would confirm ideas for the comp before releasing them outside the gym.

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

Strength

18 minutes to build to a heavy 1 rep Back Squat

Here we go. A chance here to get some testing in on one of our most fundamental movements.

Move well before you move heavy. Take spotters as needed for this test.

Conditioning

50 Back Squats (135/95)

100 DU’s/100 SU’s/1min DU practice

50 OH Plate Stationary Lunges

100 DU’s/100 SU’s/1min DU practice

50 Air Squats

100 DU’s/100 SU’s/1min DU practice

50 Jumping Lunges

100 DU’s/100 SU’s/1min DU Practice

15min Cap

PrimeTimers - 10am

Review Skills

Burpees

Getting up from the ground and working on finding balance as you do it.

We will practice these from different positions.

DB Step Ups

Working again here on moving with some weight and finding your balance.

Conditioning

4 complete sets or maximum 20 minutes of work

1min Row

1min Squats

1min MB Slams

1min Burpees/Step Up and step down

1min Rest

Something a little different. Let us have some fun!

782 Adaptive - 11am

Strength & Conditioning

3 - 5min AMRAPs - rest 3 minutes b/w AMRAPs

3 DB Clean and Jerks per arm

6 Shuttle Wheels

9 Plate G2OH

12 WBS

ME Row for cals

Get after it!

CrossFit 101 - 730pm

Strength

12min EMOM (12 minutes) - 6 Rounds

0: 3 Back Squats

1: 25’ Plate OH Walking Lunge

Conditioning

15min AMRAP

50 SU’s/20 DU’s

40 Squats

30 Situps

20 Walking Lunges

10 Burpees

Lots of legs here!

- Team 782

Wednesday, May 22, 2019

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Hello All!

Quick update for tomorrow night.

Tomorrow night we will not be having comp class at 630, we will be spending an hour from 630 to 730 working on some Olympic Lifting. It will be a nice little break after our comp on the weekend. So come to 530 class as usual and then work a bit at 630 on some heavy lifting.

I am going to first begin my debrief by giving all the credit in the world to Dixon Matheson, Emos, and their team of judges and volunteers. This competition does not happen without the tireless effort of this crew. It is a thankless job at the best of times and you all handled it with superior class. Thank you again for the work on Saturday and Sunday. You kept the standards high and you made sure we had everything in order before the workout and once the workout got going you worked with your athletes the best you could. There is nothing more I can say, but thank you. Too many people pulling their weight to make this happen.

CrossFit - 6/12/330/430/530

Strength & Conditioning

70cal Row/Bike/Ski

60 WBS

50 T2B/Leg Raises/Knee Tucks

40 DB Snatch

30 Strict HSPU/Box Pushups/Pushups

22min Cap

Get it. Pace yourself out the gate and let yourself get to work on those gymnastics skills.

Choose numbers that work for you to get under the time cap so you get to work on each skill.

Create a game plan and then adapt as you need to within the workout.

Stars For Life - 10am

Skills

Barbell Strict Press x 5reps x 3sets

We will work with the barbells again, this time pressing them overhead.

Walking Lunges x 25’ x 3sets

Conditioning

4min AMRAP - rest 4mins x 2

10 Pushups

25’ Walking Lunge

10 Situps

25’ Walking Lunge

Olympic Lifting Class - 630pm

Snatch

5min EMOM

3 Muscle Snatch - 50%

5min EMOM

2 Dead Hang Power Snatch - 55-65%

8min EMOM

2 Power Snatch - 75-85%

4min EMOM

3 Snatch Pull - 105%

- Team 782

Tuesday, May 21, 2019

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Hello all.

Saying the weekend was fantastic would be an understatement. Words can’t begin to describe the pride I have in 782 after a weekend like that. It is overwhelming. As I process the weekend and the past few weeks leading up to it I’ll start dumping my thoughts on here, but for now I will just get you set up for the week.

We will be running our prime timers class at 10am.

CrossFit - 6/12/330/430/530

Gymnastics Strength

9min EMOM

Minutes 1,2,3 - 3-5 Weighted Pullups/C2B/Tough Banded Pullups/Etc.

Minutes 4,5,6 - 3-5 Strict Pullups/Partner Pullups/Etc.

Minutes 7,8,9 - 6-8 Ring Rows/Scap Pullups/Etc.

Choose three appropriate scalings for your own fitness and move from there.

Conditioning

18-15-12

Burpee Box Jump Overs

C2B/Pullups/Ring Rows

14min Time Cap

Get after it.

PrimeTimers - 10am

Review Skills

Goblet Squat x 5reps x 3sets

Work on moving well before going with any weight.

Active Bar Hang x 15-30secs x 3sets

Conditioning

5min AMRAP

150m Row

10 Shuttle runs or Walks (25’)

Workout

5 complete sets or maximum 15 minutes of work

9 Ring Rows

9 Squats

9 MB Situps or Situps

9 Pushups

Have a great time here moving!

Something a little different here.

782 Adaptive - 11am

Strength and Power

5 Rounds

10cal Row

5 Pullups

Move well through this. Move with purpose.

Conditioning

10cal Bike

20 Shuttle Wheels

30cal Ski

Little sprint here after a hard bike.

CrossFit 101 - 730pm

Gymnastics Strength

10min EMOM

0: 3-5 Strict Pullups (banded/jumping/partner/etc.)

1: 2-3 Wall Walks

Choose appropriate scalings for your own fitness and move from there.

Conditioning

18-15-12

Burpee Box Jump Overs

Ring Rows

14min Time Cap. Make the ring rows difficult.

Get after it.

- Team 782

Friday, May 17, 2019

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Only a couple more sleeps until MayDay Mania.

Heat schedule will be posted tomorrow.

Parking will be up at WalMart.

We will most likely be indoors the entire day on Saturday so come prepared to squeeze in and make it fit!

For our members we will be open at 782 Athletics with a kids class at 9am and then two classes at 10am and 12pm for adults if you want to get in and get a workout!

There is no 530 class as registration is going on from 530 to 7pm.

CrossFit - 6/12/430

Strength & Conditioning

25min Partner AMRAP

alt. movements with your partner

15 WBS

12 Deadlifts (155/105) (115/75) (75/55)

9 Hang Power Cleans

6 Shoulder to Overhead

300m Run Together

12 T2B

9 Burpees

6 Bar MU’s/9 C2B or Pullups or Ring Rows

Teens - 330pm

Open Gym

- Team 782

Thursday, May 16, 2019

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Hello all!

Shirts are in and porta potties are to be picked up tomorrow.

Schedule will be released on Friday and we will be begin on Saturday at 8am. Registration from 7 to 730 on Saturday and from 530-7 on Friday evening.

Sunday morning we kick off at the turf, 782 Athletics, at 8am.

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

Strength

5min EMOM

High Hang Snatch x 2

5min EMOM

Hang Snatch x 2

5min EMOM

Snatch x 2

This will be a lot of technical work here on the snatch. Stay light and work on your form to best depth.

Conditioning

8min Ascending Ladder

2,4,6,8…

Hang Snatch (95/65) (75/55) (55/35)

Burpees over the Bar

PrimeTimers - 10am

New Skills

Now that we have some work with the squat we will play around with:

Goblet Squat x 5reps x 3sets

Work on moving well before going with any weight.

Active Bar Hang x 15-30secs x 3sets

Workout

5 complete sets or maximum 18 minutes of work

150m Row

6 Ring Rows

9 Squats

12 MB Situps or Situps

Have a great time here moving!

Something a little different here.

782 Adaptive - 11am

Strength & Conditioning

30min AMRAP

5 Box Dips

10 Shuttle Wheels

15 WBS

10 DB Clean & Jerks (5 per arm)

25cal Row

Get in and get at it!

CrossFit 101 - 730pm

Strength

Introduction to Hang Power Snatch

We will work on technique here before getting into the movement with a barbell

10min E2MOM

3 Hang Power Snatch + 2 Wall Walks

Conditioning

10min AMRAP

10 Burpees

10 DB Snatch (alt. arms)

10 MB Situps

- Team 782