Wednesday, November 14, 2018

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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

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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

Monday, November 12, 2018

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Reminder that we have class at 10am and 1130am tomorrow morning.

We will be closed for the rest of the day after that! Enjoy your day off!

And next Saturday, the 17th, come on out to CrossFit Summerside to watch the Island Throwdown and your athletes from 782 compete!

Tomorrow we will be doing a hero workout!

This is to honour those who have fought for our freedom.

Hero Workout

‘Jenkins’

40min AMRAP with a partner

  • 50 Burpees

  • 400m Run Together or 40 Synchro Air Squats

  • 50 American KBS (24/16kg) (20/12kg) (16/8kg)

  • 400m Run Together or 40 Synchro Air Squats

  • 50 Pullups or Ring Rows

  • 400m Run Together or 40 Synchro Air Squats

  • 50 Pushups

  • 400m Run Together or 40 Synchro Air Squats

Split work between partners as needed. Do the run together. This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015. Boxes in the UK and around the world have since memorialized the soldier CrossFitter with this workout.

*Made a quick change/substitute for this if you do not want to run outside or you only want to run outside every second round. Scale the number of pull ups or pushups as need be to continue moving at a steady pace.

Won’t need a crazy long warm up for this one. We’ll get in and get you set up with a partner and get after it.

- Team 782

Sunday, November 11, 2018

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Just a reminder that we have class at 9am on Sunday and then Monday we have two classes, one at 10 and then the other at 1130.

On Monday we’ll be doing one of the hero workouts.

Strength

Front Squats

We will work on a few front squats from the floor this morning. This means you can either power clean the bar and then start squatting it or you can work on your squat clean. If you really struggle with the clean you can go from the rack.

6min EMOM

  • 3 Front Squats

If you are squat cleaning that can count as your first rep. Start light and build in weight as the EMOM moves along.

Conditioning

3min AMRAP x 4 - Rest 3 min b/w AMRAPs

  • 3 Power Cleans (135/95lbs) (95/65lbs) (75/55lbs)

  • 6 V-Snaps

  • 9 Air Squats

Get it.

- Team 782

Saturday, November 10, 2018

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G’day.

Remember that this weekend we have class at 9am on Sunday and then on Monday we have class at 10am and 1130am. All other classes that day are cancelled.

As well get yourself signed up on our scheduler here

https://cf782.onramp.online/planner

This has helped up make sure have the appropriate workouts programmed and enough coaches on site to make our classes run smoothly and give you lots of coaching.

Strength

Overhead Lunges

DU’s

Rowing

We’ll be doing a little test of one of the Island Throwdown workouts. It is suppose to rain so we’ll be keeping you inside and rowing instead!

Conditioning

3 Rounds

  • 500m Row

  • 20 Plate OH Stationary Lunges (either forward or reverse)

  • 40 DU’s/80 SU’s/45secs DU practice

This is just a burner. Get in and get after it.

15 minute time cap

Accessory Work

Complete

  • 30 GHD Situps/V-Snaps

  • 60secs in an LSit Hold

Optional

Clean/Front Squat/Jerk Complex

  • Clean + Front Squat + S2OH + Front Squat + S2OH

If you want to work on this complex at the end of class be our guest!

Nov 10 Comp Class

Island Throwdown Practice

We will run all WODs in heats, with a judge (for those competing/want one) and talk strategy before/after.  There will be a little more downtime between workouts than a usual comp class. (but a lot less than you will get next week)

WOD 1: 3 Rounds

·         500m Run

·         20 OH Stationary Lunges

·         40 DUs

WOD 2: 6mins To Establish 1RM

·         Clean + FS + S2O + FS + S2O

WOD 3: 9min AMRAP Ascending Ladder 2-4-6-8..etc

·         Snatch

·         Bar Facing Burpees

·         Toes to Bar

- Team 782


Friday, November 9, 2018

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Friday is here and it is time for some fun!

This Sunday we’ll be doing one class at 9amm on Remembrance Day. We will be attending the ceremony in the morning at 11 and then enjoying the day with family and friends so come on in for the morning class and then enjoy your day. On Monday we’ll be doing two classes, one at 10am and the next at 1130am.

Tonight I am off to see the Wildcats play the Islanders. Hope to see a few of you out!

Strength

Jumping Drills

  • Knee to Tuck Jump - Starting on your knees you will pop and jump over a PVC pipe

  • Broad Jump - Starting from a stationary position you will try to jump for distance

We will spend 4-5 minutes at each drill. This drill will help you learn to use your hips when moving your body and moving the bar. And they are just plain fun!

Clean - Clean, clean, clean… In a squat of course!

Get that barbell moving fast after all those jumping drills!

Conditioning

4 Rounds with a Partner

  • 8 Cleans (275/185lbs) (205/135lbs) (135/95lbs) (75/55lbs)

  • 400m Run Together

20min Time Cap

This should be a weight whereas if you have a bad lift you will probably miss the lift. Stay focused. Stay hungry. Stay humble. Choose an appropriate weight for you and hit your lifts.

- Team 782

Thursday, November 8, 2018

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Thursday is here and it is time to get in to the gym and have some fun.

Take one step at a time during those difficult days and that will lead to leaps and bounds on those days you feel good.

If you haven’t yet get your tickets for the Wildcats game against the Islanders. 7pm start time at the Eastlink Centre. Come support one of your own from 782.

Strength

16min EMOM

  • 1-6: 2 Push Press

  • 7-12: 2 Push Jerks

Start light and build up in weight as you move. This is a great chance to take that strength you earned during the strength cycle and put it to good use. For the first 12 reps (6mins) make sure you move the bar with those hips to get it up off your shoulders. For the next 6 minutes move it fast and then get under that barbell. As you build your technique you should be able to move a bunch more weight with the push jerk when compared with the push press. That will also take time to learn.

Conditioning

8min AMRAP

  • 6 DB S2OH (right arm)

  • 6 Burpees over the DB

  • 6 DB S2OH (left arm)

  • 6 Burpees over the DB

Some beautiful work here on your stability and engine.

- Team 782

Wednesday, November 7, 2018

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We are here for some fun on Wednesday,

I hope you all had a wonderful Tuesday in the rain and you continue to get your training in!

This weekend we have the Remembrance Day Ceremony. We’ll be having 2 classes on Monday. Times to be determined. This Thursday night come to the Charlottetown Islanders as they play host to Jordan Spence’s Moncton Wildcats.

And go to comptracker.io to join in on the Island Throwdown on Saturday, November 17.

Strength

Pistol Squats

Bar MU’s

We’ll take a look at these two progressions and help you get better at both movements .

Conditioning

‘An ol’ Chipper’

  • 100/85cal Row/Ski/Bike

  • 75 Plate G2OH

  • 50 Pistol Squats or 50 Plate OH Stationary Lunges

  • 25 Bar MU’s/Strict Pullups or 50 C2B/Pullups/Ring Rows

20min Time Cap

A couple of movements to just tax the ol’ lungs and heart and then some high skilled movements under fatigue. Scaled appropriately so you can finish under the 20 minute time cap.

COMP CLASS

WOD 1 – Class WOD

OLY – E2MOM 8 Rounds

·         Power Clean x2 + Jerk

WOD 2 – 3 Rounds, 10min Time Cap

·         8 Strict HSPU (Abmat/box HSPU)

·         4 Power Cleans (245/170)(205/145)(155/105)

Then, 3 Rounds

·         12 HSPU (Abmat /box HSPU)

·         6 Power Cleans (185/135)(155/105)(115/75)

*Choose a scaling so you can at least make it into the second part of this workout

Grip – EMOM 6 Mins (3 rounds of each movement)

·         15 Sec Chin-above-bar hold + 30 Sec Hang

·         45 Sec DL Hold (135/95)(115/75)

- Team 782


Tuesday, November 6, 2018

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Hello. Hello!

Tuesday is upon us and we have lots more fun on the go.

Thank you to all those you signed up on the planner. if you haven’t yet get yourself signed up here.

https://cf782.onramp.online/planner

Makes your life easier when choosing classes and allows us to program as we need to for the smaller and larger classes.

And get yourself on comptracker.io and get signed up for the Island Throwdown on November 17th.

And that leads us into our workout for tomorrow.

Strength

Power Snatch

We will work on building up to a moderate 2 rep power snatch. Not touch and go, but 2 singles with a quick break in between each rep. From there we’ll work on barbell cycling for the workout.

T2B Progressions

We will get your on a bar and work your through some progressions to get that kip right and your core stronger.

Conditioning

9min Ascending Ladder

2,4,6,8,10…

  • Snatch (any style) (135/95lbs) (95/65lbs) (75/55lbs)

  • Bar Facing Burpee

  • T2B/Leg Raise/Knee Tuck/MB Situp

We’ll most likely run this in two heats to give you that competition format style. Make sure your reps are smooth and clean. Slow is steady and steady is fast.

- Team 782