Tuesday, October 30, 2018

Good evening ladies and gentlemen.

We have made it back home safe and sound.

The whole trip was such a great experience from my lens as a coach, a gym owner, and even as an athlete myself training with some great people I met throughout the competition.

Throughout the week you will get a breakdown of the events, the days, the stories, and most importantly of the people from up in Montreal. Mike and Anikha were able to train beside some incredibly supportive, competitive, amazing people, all the while LeeAnne and I were able to meet many of the same type of people in the stands and in the athletes area. I am super proud of our gym and our community and our members and we believe we all represented you extremely well during this event. Thank you for continuing to be part of such an amazing space.

What people saw from around Eastern Canada is Mike and Anikha perform extremely well and at the end of the weekend find spots on the podium. What they didn’t see is the work they put in week after week working on their craft doing the little things right with all of you people doing the exact same thing. That makes me the most proud. They came from within the community of 782 to show off what we do so well. Stay positive in the face of adversity, support one another through hard workouts (and hard times), and give full effort with what they are given on that day.

Strength

Sprint Work

We are going to work on moving fast. In CrossFit most of know now how to move well over a long period of time. Tomorrow we want to test you out moving fast within a short period of time. There were two works on day 3 that inspired me to test out that all out effort capability.

Conditioning - Before you go any further promise yourself you aren’t going to complain, Ok?

1mins on - 2mins off x 10 rounds

  • 10/8 T2B/Leg Raises/Knee Tucks

  • Parallette Facing Burpee

Choose a number on the bar you can hang on for unbroken reps every SINGLE round. And these reps should be fast and furious and you should start them as soon as your minute begins. As soon as you come off the bar drop to the floor and get to work on your parallette. We’ll go in teams of 3 to keep people cheering you on and keep your energy high through all 10 rounds. As soon as you get to the burpees you want to get to work flying over the bar. Have some fun as well. And yes, I know, burpees twice in a row. No better exercise to get fit. Stop complaining.

- Team 782

Monday, October 29, 2018

G’day!

Too many details to follow about the weekend.

Here is what you have for your workout tomorrow.

Over the next couple of weeks we’ll being a lot of front squatting, push presses, and clean pulls to add to our Olympic Lifting. If you really want to get into Olympic Lifting try our Olympic Lifting class on Tuesday night at 630 or comp class on Wednesday at 630 and Saturday at 2pm.

Strength

20 minutes to complete

  • Back Squats x 5reps x 3sets (not as heavy as last week - more to warm up)

    and then

  • Front Squats x 3reps x 3sets (build up in weight for each set with these 3)

Finishing off some heavy volume over the course of the past two weeks and now we start into some movements that will translate over to our Olympic Lifts. We’ll get you front squat much more now. Take today as a test to see where you are with this movement.

Conditioning

Complete at your own pace in this order (in under 20 minutes)

  • 50 DB Squats

  • 25 Strict Pullups/20 Banded or Partner Pullups/25 Ring Rows

  • 50 Burpee

Suffer through the squats. Build some upper body strength with the pullups. Grind through the burpees. Must finish all squats before pullups, all pullups before burpees.

Scale the number as needed for each movement.

- Team 782

Saturday, October 27, 2018

There will be no free trial class tomorrow, but there will be open gym from 12 to 1 and then in the afternoon there will be Special Olympics from 1 to 2 and competitive class from 2 to 4.

Sunday schedule is as always, class from 10 to 11 and then open gym from 11 to 12.

Strength

Power Snatch

We will take 8 minutes to work on your power that will lead us into this little warmup piece before the workout.

5min EMOM

  • 2 Power Snatch

They can be touch and go or they can be two quick singles. Goal here is to work on your efficiency. Be conscious of your movement and focus on improving one piece of the power snatch at at a time. Hit something heavier here than you plan on doing in the workout.

Conditioning

8min AMRAP

  • 4 Power Snatch (165/110lbs) (115/75lbs) (75/55lbs)

  • 8 Lateral Burpees over the Bar

Leave a sweaty mess.

- Team 782

Oct 27 Comp

WOD 1:  3 Rounds, Rest 2mins Between Rounds

·         200m Run (Burns Ave)

·         10 Deficit HSPUs

·         20 KB Swings (Russian)

·         10 Burpees-Over-Box

 

WOD 2:  Island Throwdown WOD 3 – 9 Min AMRAP – Ascending Ladder 2, 4, 6, 8…

·         Snatch (power or squat)

·         Burpees-Over-Bar

·         Toes-to-Bar (or 1.5x knee tucks for scaled)

 

Oly:  E2MOM 20

·         Clean + Hang Clean + Front Squat

 

Pullup Strength:  EMOM 9

·         Mins 1-3 = 3-8 Strict Pullups (scaled = banded)

·         4-6 = 8 Ring Rows

·         7-9 = Barbell or Dumbell Rows

 

Friday, October 26, 2018

Let us introduce to you Margaret Lister into the mix.

Marg has been an extremely positive and vibrant member of our community for nearly two years now. She is one of the most intensely relaxed members I have ever coached. (Intensely relaxed you say, eh?! it is a super high compliment. She can train super hard and with a ton of purpose and then have a hearty laugh with you a moment later.). She approached us about coaching some time ago and we were pumped that she wanted to jump on board. She brings her coachability as an athlete to her desire to learn to be a coach and will be running a few classes here and there as she moves into a part time role as a coach.

We hope you are excited as us to welcome her on to the team. And she is being thrown into the fire on this busy weekend.

Strength

Deadlift + Bench Press

5x5

For the strength cycle this year we are going to try something new this time around. For the next 1-2 weeks while we transition into our Olympic Lifting cycle we are going to lift for a bit more volume. The goal here is to hit 5 heavy sets of your deadlift and bench press going up in weight each set. Each set should be challenging. Most of us have been lifting for a while now so we know what are numbers should look like. Next week the goal will be to go up in weight for the 5x5.

You will have 25 minutes to do this.

My numbers last week looked like this:

  • 275-315-335-345-355

  • 165-175-185-190-195

So now I’ll try to hit this:

  • 305-315-335-355-365

  • 170-180-190-195-200

Conditioning

Partner 12min AMRAP

Alternate Movements

  • 18 WBS

  • 12 Pushups

  • 6 Burpee Box Jump Overs

Get after it.

- Team 782

Thursday, October 25, 2018

G’day. G’day.

This weekend we are taking off for Montreal for the Atlas Games. That is Anikha, Mike I., LeeAnne, and I. Mike and Anikha are competing in their respective divisions and I am going up to coach and LeeAnne will act as the group mom/manager!!

Gym will run as usual, but check here, https://www.atlasproject.ca/home/ for updates on the leaderboard and workouts they have to do.

Strength

Push Jerk

Now with some Olympic Lifting on the way we will start working on a few more technical aspects of our movements.

We want you to keep an upright torso through your dip and then drive your body through the bar and catch the bar with your arms locked out, while pulling yourself under the bar.

7min EMOM

  • 2 Push jerks

With a partner, sharing a rack, you will work on moving the barbell overhead. Stay light for the first couple of minutes and make sure you have excellent movement. Add a bit of weight and stay consistent in that movement.

Conditioning

10min AMRAP

  • 20 Stationary Lunges

  • 15 Plate G2OH

  • 10 V-Snaps

Some solid grunt work here to keep you moving. Shut out those negative thoughts and get your work in.

- Team 782

Wednesday, October 24, 2018

Good luck to Anikha and Mike, two of our athletes heading up to Montreal this weekend to compete in the Atlas Games. I’ll be heading up with them as their coach. Excited for a little road trip, a chance to learn, and be part of something great going on in Eastern Canada.

For the foreseeable future we will not be having class at 6pm on Sunday evenings. We have our comp class going on Saturday afternoons from 2 to 4 after our Special Olympics class, which is from 1 to 2.

Strength

Bar Muscle Ups/Pullups

We’ll look at these two movements and help you move through the different progressions. Continue to work on that base strength and build your foundation.

DB Thrusters

Working with dumbbells always forces you to use that core for stability. Be efficient in your movement and conscience of your technique.

Skipping Practice

Conditioning

12min Ascending Ladder

1,2,3,4…

  • DB Thrusters (50/35) (35/20) (20/10)

  • Bar MU’s/3x Pullups or C2B or Ring Rows (3,6,9,12…)

  • 30 UB DU’s after each round

Going to use two heats most likely. Be there to support your partner and cheer them on. and help them stay focused, positive, and engaged in their workout.

- Team 782

Competitive Class

Oct 24

WOD 1 – 8 Rounds, Alt Rounds With Partner

·         8 Deadlifts -  225/155 185/125 135/95

·         8 Burpees over Bar

Strength – EMOM 6

·         High Hang Snatch + Hang Snatch + Snatch

Then – ME Snatch

·         3 attempts each, 1 lifter at a time.  20 secs to lift with 10 sec transition

WOD 2 – Class WOD 12 min AMRAP

·         30 DU’s

·         1 DB Thruster (ascending each round)

·         1 Bar MU (ascending each round)

Grip – 3 Rounds

·         45 sec Hang, rest 15 sec

·         30 sec Plate Hold, rest 30 sec

 

 

Tuesday, October 23, 2018

Hello Tuesday!

Come on in and get out of the cold. We’ll be sure to warm you up with the accessory work after some strength.

Reminder to get signed up for the Island Throwdown on November 17th up at CrossFit Summerside. comptracker.io

As well the Moncton Wildcats are coming in to play the Charlottetown Islanders on November 8th, a Thursday. Most of you know Jordan Spence plays for the Wildcats. He has trained with us over the past two years and is having a great start to his season. Grab some tickets and get out there to support him.

Strength

Strict Press

5x5

For the strength cycle this year we are going to try something new this time around. For the next 1-2 weeks while we transition into our Olympic Lifting cycle we are going to lift for a bit more volume. The goal here is to hit 5 heavy sets of your strict press going up in weight each set. Each set should be challenging. Most of us have been lifting for a while now so we know what are numbers should look like. Now we are into our second week of this format we know where we want to be in terms of our numbers.

My numbers last week looked like this for the strict press:

  • 115-125-130-135-140

Now I will try to hit my lifts this week at:

  • 115-125-135-140-145

20 minutes to hit these 5 sets. 5-10 minutes to get your warmup sets in and then 10-15 minutes hit your working sets.

Strength Accessory Work

  • Push Press x 5reps x 3sets

  • Strict T2B x 5reps x 3sets or Strict Knee Tucks x 5reps x 3sets

Conditioning Accessory Work

3 Rounds

  • 30 MB Situps

  • 15 Burpees

Get after it.

- Team 782

Monday, October 22, 2018

Good evening.

And hope you have a wonderful start to your day.

Weather is beautiful today and hope it can stay this way for the next few weeks.

See you all in here very soon. There are few updates to our website and we are going to be adding a scheduler to the site as well so you can see what classes you want to attend and we know how many people will be attending those classes. There will still be no limit on the class as we find that people may not show up and someone misses out that wanted to attend that class. For the bigger classes we will always have two coaches on the floor and can adapt around the number of athletes.

Strength

Back Squat

5x5

For the strength cycle this year we are going to try something new this time around. For the next 1-2 weeks while we transition into our Olympic Lifting cycle we are going to lift for a bit more volume. The goal here is to hit 5 heavy sets of your back squat going up in weight each set. Each set should be challenging. Most of us have been lifting for a while now so we know what are numbers should look like. Now we are into our second week of this format we know where we want to be in terms of our numbers.

My numbers last week looked like this for the back squat:

  • 245-255-265-275-285

Now I will try to hit my lifts this week at:

  • 255-265-275-285-295

20-25 minutes to hit these 5 sets. 5-10 minutes to get your warmup sets in and then 10-15 minutes hit your working sets.

Strength Accessory Work

  • Front Squats x 10reps x 3sets

  • Strict Pullups x 10reps x 3sets or 5reps x 3sets

Conditioning Accessory Work

  • 1 mile Run or 1mile Ski/Row or 2mile Bike

After your work on the squats and pullups get dressed warm and get out for a run if you are up for it.

- Team 782