Thursday, November 20, 2014

So your core is going to be a bit sore tomorrow, eh? In other news I don't know if I am cut out for this Canadian weather or not. Someone tell me there is something I can look forward to?!

As for our workout news here is what we have in store.

Strength

Front Squat x 7reps x 3sets

Build up in weight until you get to something you can do for 7 reps "comfortably uncomfortably." Yes that is a new phrase and I do think it sounds quite clever.

Conditioning

12min ascending ladder

  • 2 Goblet Squats
  • 2 Pushups
  • 2 Jumping Lunges (L = 1, R = 1)
  • 4 Goblet Squats
  • 4 Pushups
  • 4 Jumping Lunges (L = 1, R = 1)
  • 6, 6, 6

You will start moving up the ladder rather quickly. Get through the first rounds up until 6 rather quickly and find a consistent pace from there. Go heavy on the goblet squats using a DB or KB. You can do reverse lunges instead of jumping lunges if you have any ankle or knee problems.

- Team 782

CF782 073 copy

Maritime Mayhem II Recap

I posted this on Sunday but it didn't show up here since I accidentally posted it from my phone to my PEI Taekwondo site ... so here it is with a little delay. ____________________

Greg, Andrew, Nigel and I had a great day at Maritime Mayhem II … the fact that Greg and Andrew brought their own cheering sections didn’t hurt either. Our old training partner Brad was there as well (at CF Biometrics now that he is at school in Fredericton but we will still claim him ;)

The OH Squats were the hardest part of the first workout – we all agreed it would have been nicer if they were at beginning. Everyone did great on the barbell part of the second workout. Nigel crushed out 26 box jumps at 30″ to move up the rankings.

The third workout was Jackie. I think Greg and Andrew both won their heats. I think all three of us PR’d on it. Nigel and Brad finished the horrific Jackie on Steroids (95# thrusters instead of 45# bar with C2B pull ups instead of regular pull ups) and doing well enough to both make the Rx finals.

The finals were 5:00 ascending ladder AMRAPs of T2Bs and 95/65 Snatches for Scaled & Masters and Bar Muscle Ups and 135/95 Snatches for Rx. Nigel and Brad tied 2nd for this and just missed the podium.

Incredibly proud of how everyone did. Can’t wait to have a comp day again at the Island Throwdown. Todd and Jeff opened up some more spots but I think they are almost full.

Mike

Wednesday, November 19, 2014

Hump Day. It's Wednesday. It's cold outside. It's probably gonna be dark in the morning. And in the evening. You are tired. Work was terrible and the last thing you want to do is workout. But that little voice inside your head is saying... "but you should go."  Let that little voice inside your head win!

Message your friends, set a time, and get into the gym. You'll thank yourself later.

Probably not until next Wednesday, but that's just besides the point.

Strength

10min EMOM

  • 0: 3 cleans (move up in weight each set) (Both power and full are acceptable)
  • 1: 5-10 T2B

Take about 5 minutes after the warmup and start adding a bit of weight. Start the EMOM and each round add a bit of weight to your 3 reps and on the next minute try to squeeze in those 20 situps in 30-40 seconds.

Conditioning

4 rounds

  • 3 strict pullups or ring rows
  • 15 abmat situps
  • 30 sec plank hold

Let your core have some fun!

- Team 782

CF782 083 copy

Tuesday, November 18, 2014

Great work today everyone on the squats. Keep up the hard work going through Tuesday and stay safe on the roads. (I am talking to you Pastor Steve!!) They are dangerous out there and want you to get to your WOD safe and sound. In the gym we want you to be always warmed up before you start moving your body or weight around and with the cold weather outside we will be even more careful with this part of the workout.

Strength

Handstand Pushup @ 15 minutes

  • Work on progressions...
    • Box HSPU
    • Strict
    • Kipping
    • Abmat
    • Wall Walk
    • Holds

Conditioning

8min AMRAP

  • 8 - 1 arm KB Swings (L)/8 - 1 arm KB Swings (R)
  • 6 HSPU
  • 4 Burpee Box Jump Overs

Can't wait to see you in there!

- Team 782

CF782 057 copy

Monday, November 17, 2014

It's time for another week at 782. The fall is flying by and soon we'll be into December and boom it is almost Christmas. Train now so you can enjoy all that Christmas goodness you know is going to take over your life in about a month. Find some motivation from a friend, a program, or ask a coach to hold you accountable and hit it hard (and safe) and have some fun.

We are squatting today as we are back to the M/Th split.

Strength

Back squat x 2 x 5 @ 8-95% of your 1RM

Build up in weight on these five sets until you are nearly hitting your 2RM

Conditioning

3 rounds

  • 6 MB Vups
  • 12 Back Squats (75/55#)
  • 18 DU's

A light enough weight to move through these reps efficiently, but something by the last round that is going to wear you down!

- Team 782

CF782 044 copy

Saturday, November 15, 2014

Saturday! We are back in action on Saturday and that comes with a gruelling WOD.

Today we are revisiting the past with an old class crossfit open workout, combining a barbell, your body, and the bar.

For strength we are going to mix it up a bit, giving you the choice to work on one of the three movements in the conditioning or a combination of the three as we prepare for the workout.

Strength

Mobility and efficiency of movements in conditioning

Conditioning

CrossFit Games Open Workout 12.3

18min AMRAP

  • 15 box jumps
  • 12 Push Press (115/75#)
  • 9 T2B

For those of you that have done this workout before it will be a test to see how far you have come along since that point. For those new to this it will be a good chance to see your scores and compare them to what fitness was like 2 years ago.

- Team 782

CF782 034 copy

Friday, November 14, 2014

Friday!! It is here and it is partner time! Hope you are all having a great week.

See you there.

Strength

Back Squat x 3reps x 5sets @ 80-85%

Go hard on these now that we have our 1RM and be safe with some spotters on those last few sets.

Conditioning

Partner Interval Training

45secs:45secs x 3rounds @ each station

  • Jumping Back Squats (45/35#)
  • Situps
  • Bear Crawl
  • Pullups or Ring Rows (or a combination of the two)

For this partner workout you will spend 3 rounds at each station before moving on to the next station. Alternate with your partner where one partner works for 45 seconds and then the other partner works for 45 seconds. Go hard and then cheer on your friend!

- Team 782

CF782 099 copy

Thursday, November 13, 2014

Thursday is upon us! Check out this article on CrossFit and the search for a tool to track the members and their workouts.

Keep a look out for a shout out to Mike Ives and CrossFit 782!!

http://library.crossfit.com/free/pdf/CFJ_2014_10_Admin_Beers3.pdf

Here is a little taste:

'When it comes to using technology, creativity is key. And options exist when software isn’t designed to do exactly what you want it to do. Mike Ives of CrossFit 782 in Charlottetown, Prince Edward Island, provides proof.'

On page 3 of 9.

Here is what we have in store today.

Strength

HSPU practice - 15 minutes

Work on getting into a good handstand pushup position and then work on your version of handstand pushups.

  • handstand hold
  • wall walk
  • kipping hspu
  • strict hspu
  • hspu to abmats

Conditioning

9 min AMRAP

  • 5 HSPU
  • 7 box jump overs
  • 9 MB cleans  http://www.youtube.com/watch?v=ON5l7xDUVns    (This is OG)

Today was a nice little efficiency test with some core work. Tomorrow is go time again. Move through those movements. Choose a scale for those handstand pushups and push hard.

- Team 782

CF782 029 copy