Thursday, January 3, 2019

Hello all!

Check out these new programs and get your friends signed up!

http://www.crossfit782.com/livefit/

http://www.crossfit782.com/crossfit101/

These programs start next week and will run for 8 weeks.

Trial classes this Friday at 9am and then Saturday at 12.

Strength

Push Press x 5r x 4s

Same rep scheme here with a different movements.

Take 15 minutes to build in weight for those new to this movement. For those of you who have been with us a while work your 4 sets at about 80%.

Conditioning

3mins on - 3mins off x 3 rounds

  • 21 WBS

  • 14 Burpees

  • 7 S2OH (155/105lbs) (115/75lbs) (75/55lbs)

Come get it this Thursday.

- Team 782

Wednesday, January 2, 2019

G’day, g’day, g’day.

I hope you all had a wonderful start to your 2019 year.

Time to get the year off right and we’ll see you in the gym here shortly.

No big words of wisdom for everyone reading this. Just keep doing what you are doing. Train for you. Support unconditionally those around you. And continue to choose the life you want everyday.

We’ll be starting our new programs up shortly. We have a trial class for LiveFit on Friday morning at 9am and then a trial class for CrossFit 101 on Saturday at 12. These programs start on Monday, January 7; LiveFit at 9am and then CrossFit 101 at 730pm. LiveFit runs 9am M/T/Th/F and CrossFit 101 runs at 730 M/T/Th and Sat at 12.

We will also be starting a barbell club for Olympic Lifting on Tuesdays at 630pm (our current time) and Saturdays at 9am. This program will be a 6 week program and will be for people with at least 3 months CrossFit experience. It will be a program separate from CrossFit as we work on starting an Olympic LIfting club and association here on PEI. This will not start until January 15th.

Strength

Back Squats

4sets - 5reps

This can be done at 80% of your 1RM if you have been doing CrossFit for a while and feel comfortable with this movement. If you are new to CrossFit and this movement and do not know your 1RM you can build up in weight for this movement.

20 minutes to complete all 4 sets.

Conditioning

Teams of 2-3

Waterfall Style

21-15-9

  • Front Squats (135/95lbs) (95/65lbs) (65/45lbs)

50 DU’s/100 SU’s/1min DU practice after each set

8min Time Cap per person.

Waterfall style means partner A completes all 21 reps and all 50 DU’s and all 15 reps and 50 DU’s and all 9 reps and 50 DU’s before tagging in partner 2 and having partner 2 do the same thing.

Competitive Class - 630pm

- Team 782

Monday, December 31, 2018

Last day of 2018.

Here we go. Let’s get it.

Class at 10 and 12 this Monday with some open gym in between. Get on in here.

Strength & Conditioning

Teams of 4

30min AMRAP

2000/1600m Row Buy In

With the remaining time AMRAP

  • 10 Thrusters (115/75lbs) (95/65lbs) (75/55lbs)

  • 10 Bar Facing Burpees

With your team of 4 get after the row. Each guy should be rowing 500m and each girl 400m. This should be an all out sprint. Don’t even worry about the rest of the AMRAP. Once that finishes we just have some work to do. Each person does a full round of 10 and 10. Choose a weight you can do unbroken each round and then sprint out the burpees.

- Team 782

Saturday, December 29, 2018

G’day.

Time to go this Saturday.

Remember that we have class at 10/11 and then comp class at 12.

We are going to be doing something a little different for his year’s Christmas party workout.

Party is going to kick off at about 730 and we’ll be kicking you out by 11 and bringing the party downtown.

Strength

Clean & Jerk Efficiency

We’ll go over the clean and jerk and work on cycling a light barbell. Keep the bar tight and make sure you still sure you still use your hips to move that barbell.

T2B Progressions

We’ll move you up on the bar and get you to work on that core.

Conditioning

Teams of 3

‘Grace’ - 30 Clean & Jerks

30 T2B

30 Bar Facing Burpees

Partner A does Grace and then partner B does Grace and then partner C does Grace. Once all partners have finished Grace partner A will complete 30 T2Bs and then partner B and then partner C. After that partner A will complete 30 bar facing burpees before tagging in partner B and then partner C to do the same thing.

This is a little twist to keep you on your toes this year.

I’m all about working together, supporting one another, and lifting one another up, whether it be in a workout or in life in general. Each person will be on a solo mission for each large set, but they will be two personal cheerleaders encouraging them through each rep, each part, each experience they have in the gym and in life.

30 minute time cap

Competitive Class - 12pm

Dec 29, 2018

WOD 1: Class WOD

Strength:  E2MOM 16 (8 rounds)

·         3 Push Press

WOD 2:  AMRAP 8 – Row 1km Then:

·         2, 4, 6.. Bar MU

·         2, 4, 6.. DB Squat

·         2, 4, 6.. Burpees

Rest 4 Mins, Then AMRAP 4

·         2, 4, 6.. C2B

·         2, 4, 6.. Jumping Squat

·         2, 4, 6.. Burpees

Then, immediately: 1km Row

Score = Total reps + Avg Row Time

- Team 782

Friday, December 28, 2018

G’day.

Tomorrow we have classes on as usual at 6/12/330/430/530.

We will be open all day with the gym set up for the 12 Days of Christmas and at the start of each class we’ll give you a run through of how the workout will run. After that we’ll give you a structured warmup to complete in a certain area and then we’ll send 3-5 people off at a time about 5 minutes apart. This will allow for people to move through the workout in small groups at different places.

Saturday we have class at 10/11 and then comp class at 12. Sunday we’ll have class at 10 and then Monday class at 10 again. Tuesday we’ll be closed.

On Saturday night we’ll having our annual Christmas party. Doors are going to open up around 730 and we’ll be shutting down at 11 and moving people downtown. Place TBD. There will be a Beer Olympics set up for the evening with some food and beverages. Always one of the best nights of the year.

Strength & Conditioning

Tomorrow we kick off the day with an annual classic.

The workout goes like the song. 1 and then 2-1 and then 3-2-1 and then 4-3-2-1 and so on and so forth.

  • 1 Deadlift

  • 2 Ball Slams

  • 3 Ring Dips

  • 4 T2B/Leg Raises/Knee Tucks

  • 5 Pullups/Ring Rows

  • 6 Box Jumps

  • 7 Clean & Jerks

  • 8 Kettlebell Swings

  • 9 Situps

  • 10 Burpees

  • 11 DU’s/33 SU’s

  • 12 WBS

We’ll have the gym set up in a circuit and you will start with 1 deadlift and then 2 ball slams and again 1 deadlifts and then 3 ring dips/2 ball slams/1 deadlift. Move all the way through there until you go 12 all the way down to 1.

- Team 782

Thursday, December 27, 2018

Great little turnout for Boxing Day.

Tomorrow, Thursday, we have classes on, 6am/12/330(teens)/430/530/630, but no 730 class.

Friday we have the 12 days of Christmas workout and then Saturday we are doing to do Grace. There will be no 8am or 9am class. We will have class at 10am/11am/12(comp class) and then Sunday class as usual at 10am. On Monday, the 31st, we’ll have class at 10am and some open gym afterwards.

Strength

Power Snatch

We will get a barbell in your hands and get you moving with some technique.

Take 10 minutes to build in weight to what you plan on using in the workout.

Handstand Pushups

We’ll work on your progressions here getting your upside down.

Conditioning

4mins on - 4mins off x 3 rounds

  • 8 HSPU/Box Pushups/Pushups

  • 8 Hang Power Snatch (115/75lbs) (95/65lbs) (75/55lbs)

  • 8 Burpees over the Bar

Some skill work and some grunt work here. Work hard each round on improving your technique in both the handstand pushup and the snatch and then for the burpees just get through them.

- Team 782