Friday, April 5, 2019

Hello April!!

Hope you are enjoying that sun out there today. Just need some warm weather coming our way next!

Want to give a big shout out to one of our athletes doing big things outside these gym walls. Jordan Spence started training with us two years ago and has seen massive improvements as he has moved his way from Midget AAA with the Charlottetown Pride to Junior A with the Summerside Capitals to Major Junior with the Moncton Wildcats.

Right now his Wildcats are about to start their second round playoff series with the Halifax Mooseheads and Jordie just received the Rookie of the Year award for his stellar season on the backend with the Wildcats. He is the meaning of perseverance and work ethic as he continues to move forward with hsi development, goals, and hockey career. Keep it up bud.

CrossFit - 6/12/330/430/530

Strength

E2MOM x 6 Rounds

1/2 - 4 Thrusters

3/4 - 2 Thrusters

5/6 - 1 Thruster

All from the ground. This is to set you up for the workout.

Conditioning

'Kalsu’

150 Thrusters (scale to 100 if necessary)

with a partner

(135/95) (95/65) (65/45)

EMOM - 5 Burpees each

Starts with 5 burpees each and then every minute you must complete 5 burpees for the entirety of the workout.

16min Time Cap

This is just grit. This is just working on that mental game you all deal with every workout. Now it is taken to another level. Don’t sit there and complain. That isn’t going to help. Come in and get to work.

LiveFit - 9am

Conditioning

20on - 10off x 8 Rounds (4 minutes at each station)

2 Rounds

Row

Bike

Burpees

Strength

5 Rounds

5 Perfect Pushups

5 Deep Ring Rows/Jumping Pullups/Banded Pullups

30sec Hollow Hold

- Team 782

Thursday, April 4, 2019

Good luck to a few of our teens, Sophia Jeffery, Colby Huggan, Cam Squires, and Tyler Worth who are all competing at their respective ringette and hockey Atlantic Championships this weekend.

Hope you are all having a great week and staying warm and dry amidst these April showers.

Tell your friends we have a new CrossFit 101 session starting next Monday, April 8th that will run for 8 weeks to the 1st of June. That is M/T/Th at 730pm and Saturday at 12.

And get yourself signed up for MayDay Mania on May 18/19. Two Day event this year!!

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

Strength

12 minutes to build to a heavy 5 rep deadlift

Conditioning

120 DU’s/200 SU’s

40 WBS

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

90 DU’s/150 SU’s

30 WBS

10 Deadlifts

60 DU’s/100 SU’s

20 WBS

10 Deadlifts

LiveFit - 9am

40secs on - 20secs off x 5 rounds

MB Thrusters

DB Step Ups (2 DBs)

MB Situps

DB Snatch (1 DB)

MB Slams

DB Farmers’ Carry (walk or jog)

Mobility

3 Rounds

30sec Child’s Pose

30sec Pigeon Pose (each leg)

30sec Downward Dog

Adaptive - 1030

30min AMRAP

400m Row

20 Ball Slams

10 Shuttle Wheels

5 Box Dips

CrossFit 101 - 730

Strength

12 minutes to build to a heavy 5 rep deadlift

Conditioning

120 DU’s/200 SU’s

40 WBS

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

90 DU’s/150 SU’s

30 WBS

10 Deadlifts

60 DU’s/100 SU’s

20 WBS

10 Deadlifts

- Team 782

Wednesday, April 3, 2019

Wow. April 3rd already!

Bring on the spring and let us get that garage door open.

Hope you are all having a great week thus far and are ready for another fantastic day at 782.

If you are planning on hitting MayDay Mania get yourself into these comp classes on Wednesday nights and Saturday afternoons!

CrossFit - 6/12/330/430/530

Conditioning

30secs on - 30secs off x 5 Rounds

Complete all 5 rounds at each station before moving on

Row/Ski/Bike for cals

Box Jump Overs

DB Snatch

Gymnastics Strength

15min Time Cap

5 sets - rest 90secs b/w sets

ME Ring MU’s or Bar MU’s or C2B/Pullups

or

3-5 Strict Pullups (banded/partner/jumping)

(ME set for muscle ups is 10; ME set for C2B or Pullups is 15)

Comp Class - 630pm

A: Class WOD

B: E90secs for 8 rounds

Power Snatch + Snatch

Snatch Pulls x 3reps x 3sets

C: 8min AMRAP

8 Power Snatch

40 DU’s

D: Pullup Work

- Team 782

Tuesday, April 2, 2019

Hello all!

Great turnout today for our first ever seniors’ fitness class. Details to follow this week with how that program will be structured and when it will start.

I am always so proud of 782 and our community and each and every single member, but recently I have been feeling extremely proud of the inclusive community we have created here. We have world class athletes whom I talked about yesterday working out along aside everyday athletes, such as myself (ha!), to adaptive athletes, Special Olympics athletes, teenagers of all ages, and now seniors of all ages. It absolutely makes my heart super happy to think about that. And we have dogs floating around all the time!

CrossFit - 6/12/330/430/530

Strength

E2MOM x 5 rounds (10 minutes)

3 Strict Press + 30secs Handstand Practice

Get those shoulders moving.

Conditioning

21-15-9

Burpees

5-10-15

S2OH (155/105) (115/75) (75/55)

at the 7min mark

21-15-9

T2B/Leg Raises/Knee Tucks

5-10-15 (10-15-20)

Strict HSPU/Box HSPU/Pushups

14min Total Time Cap

LiveFit - 9am

Conditioning

40secs on - 20secs off x 5 rounds

MB Thrusters

DB Step Ups (2 DBs)

MB Situps

DB Snatch (1 DB)

MB Slams

DB Farmers’ Carry (walk or jog)

Mobility

3 Rounds

30sec Child’s Pose

30sec Pigeon Pose (each leg)

30sec Downward Dog

Adaptive - 1030am

Strength

4 sets

3 BB Clean & Jerks

3 Pullups

alternate b/w these two movements

Conditioning

18min AMRAP

15cal Row

9 Shuttle Wheels

15 WBS

9 Shuttle Wheels

Get it.

CrossFit 101 - 730pm

Strength

E2MOM x 5 rounds (10 minutes)

3 Strict Press + 30sec Wall Walk or Handstand Practice

Get those shoulders moving.

Conditioning

21-15-9

Burpees

5-10-15

S2OH (95/65lbs)

at the 7min mark

21-15-9

Leg Raises/Knee Tucks

5-10-15

Box HSPU/Pushups

14min Total Time Cap

- Team 782

Monday, April 1, 2019

Hello all.

The dust has settled and I wanted to congratulate everyone on a job well done in the 2019 CrossFit Games Open. There were some major changes this year with the open and the format of qualifying for the CrossFit Games, but for our athletes it still meant giving their best effort as always.

For two of our athletes the season continues. Mike Ives finished 24th overall in the 50-54 year old division and will compete in the Age Group Online Qualifier from May 2 to May 6. As well Anikha Greer finished 13th overall in the 16-17 year old division and will also compete in the AGOQ the same weekend. Over that weekend they will complete 4 workouts and the top 10 from each division will qualify for the games in their respective divisions. For the next 5 weeks they will be in season for their training so I know we will all get behind them and support their efforts as they try to reach their goals.

For MayDay Mania we are starting to fill up fast so get your team ready and get yourself registered on comptracker.io for Saturday and Sunday, May 18 and 19.

Standards listed below for each division.

MayDay Mania 4.0 Movement Standards

Rx Standards

C2B

HSPU

T2B

Bar/Ring Muscle Ups

Handstand Walking

Deadlifts 275/185 (for reps)

Thrusters 135/95 (for reps)

Ground to Overhead 185/125 (for reps)

Front Squats 185/125 (for reps)

Snatch 135/95 (for reps)

Overhead Squat 135/95 (for reps)

Box Jumps 30/24

Kettlebell Swings 72/53

Wall Ball 20 to 10'/ 14 to 9'

Dumbell Work (50/35)

Row

Run

Double Unders

Burpees

Any Bodyweight exercise!

Scaled/Masters Standards

Chin over bar Pullups

HSPU to abmat & plate

K2E/Leg Raises

C2B (finals)

Deadlifts 225/155

Thrusters 95/65

Ground to Overhead 135/95

Front Squats 135/95

Snatch 95/65

Overhead Squat 95/65

Box Jumps 24/20

Kettlebell Swings 53/35

Wall Ball 14 to 10'/ 10 to 9'

Dumbell Work (35/20)

Row

Run

Burpees

Double Unders/Single Unders

Any Bodyweight exercise!

Icebreaker Standards

Ring Rows

Pushups

MB Situps

Deadlifts 135/95

Thrusters 75/55

Ground to Overhead 95/65

Front Squats 95/65

Snatch 65/45

Overhead Squat 65/45

Box Jumps or Step Ups 24/20

Kettlebell Swings 35/20

Wall Ball 10 to 10'/ 8 to 9'

Dumbbells (20/15)

Row

Run

Burpees

Single Unders

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

Strength

E2MOM x 5 Rounds (10mins)

6 Front Squats

Building that muscular stamina up right through the quads.

Conditioning

2mins on - 2mins x 5 Rounds (20 minutes)

14 Plate OH Stationary Lunges

12 Squat Jumps

10 Shuttle Runs

LiveFit - 9am

Strength

20secs on - 20secs off x 4 rounds

Pushups

Knee Tucks (from active hang)

Ring Rows

DB Strict Press

Conditioning

30secs on - 15secs off x 4 rounds

Burpees

Bike

Shuttle Run

Squat Jumps

CrossFit 101 - 730pm

Strength

E2MOM x 5 Rounds (10mins)

6 Front Squats

Building that muscular stamina up right through the quads.

Conditioning

2mins on - 2mins x 5 Rounds (20 minutes)

14 Plate OH Stationary Lunges

12 Squat Jumps

10 Shuttle Runs

- Team 782

Saturday, March 20, 2019

Have a great weekend everyone!

CrossFit - 8/10/11 and CrossFit 101 - 12

Strength

5min EMOM

3 Hang Clean

5min Emom

2 Hang Cleans

5min EMOM

2 Hang Cleans

Working on speed here through the hips.

Move that bar efficiently.

Conditioning

9min Ascending Ladder

1,2,3,4…

Clean (245/175lbs) (155/105lbs) (95/65lbs)

8 Shuttle Runs after each round

Comp Class - 2pm

A:

Partner WOD

2 Rounds

20 Deficit HSPU

40 T2B

60 American KBS

100’ Handstand Walk

200 DU’s

Split as needed

B:

Olympic Lifting

C:

Class WOD

D:

3K Run

Special Olympics Class @ 1pm

- Team 782

Friday, March 29, 2019

Hello all!

End of the week coming up and time to get ready for the weekend.

No open to look forward to this weekend so get out and enjoy your weekend with family and friends and if that includes a visit to 782 make it part of your schedule.

Classes will run again on Saturday with comp class at 2pm on Saturday afternoon.

CrossFit - 6/12/330/430/530

Strength

E2MOM x 7 rounds (14mins)

3 OHS + 3 Strict Pullups or 6 Jumping Pullups

We’ll grab the bar from the floor and get it moving. Your first rep can be a squat snatch. Focus on virtuosity in your movement during these reps and then get on the bar and get those strict pullups stronger.

Conditioning

16 Rounds - alternating rounds with your partner (8 rounds each)

8 Overhead Squats or Front Squats

8 C2B/Pullups/Ring Rows/Jumping Pullups

8 Burpees

Get it.

LiveFit - 9am

Conditioning

30secs on - 30secs on - 30secs off x 4 rounds

Bike - Lunge

Active Hang - DB Snatch

Lateral Hop - Burpee

Mountain Climber - Renegade Row

Mobility

3 rounds

Samson Stretch x 30secs each leg

Banded Shoulder Stretch x 30secs each arm

Squat Therapy x 30secs

- Team 782

Thursday, March 28, 2019

Hello all!

Let’s get at it again this Thursday!

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

Grit/Conditioning

8min AMRAP

10 Deadlift (225/155) (185/125) (135/95)

25 WBS

50 DU’s/100 SU’s/60secs Skipping Practice

After warming up your wall ball shots and skipping and building to the workout weight you want to use, just get after this one. Not long enough to slow down so move efficiently and continuously.

Skill/Grip

9min EMOM

0: Handstand Walk Practice/Handstand Practice

1: 45sec Hang from Bar

2: 45sec Farmers’ Hold

LiveFit - 9am

Legs

40secs on - 20secs off x 3 rounds

Air Squats

DB Step Ups

KB Deadlift

Rest 1 min

Upper Body

30secs on - 30secs off x 3 rounds

Ring Rows

Pushups

DB Push Press

Rest 1 min

Core/Cardio

9min AMRAP

10cal Row

10 Shuttle Runs

20 Situps

Adaptive - 1030am

33min AMRAP

27cal Row

21 Shuttle Wheels

15 WBS

9 Ball Slams

6 Box Dips

3 Pullups

CrossFit 101 - 730pm

Grit/Conditioning

8min AMRAP

10 Deadlift or KB Deadlift

25 WBS

100 SU’s/60secs Skipping Practice

After warming up your wall ball shots and skipping and building to the workout weight you want to use, just get after this one. Not long enough to slow down so move efficiently and continuously.

Skill/Grip

9min EMOM

0: 2 Wall Walks/Handstand Walk Practice/Handstand Practice

1: 45sec Hang from Bar

2: 45sec Farmers’ Hold

- Team 782

Wednesday, March 27, 2019

Good evening everyone!

Hope you are all having a relaxing week and ready to get at it this Wednesday.

No big news for us on the up and coming, but make sure you get your team registered for MayDay Mania 4.0!

CrossFit - 6/12/330/430/530

Strength

E2MOM x 5 Rounds

5 Push Press

Move the bar with speed through your hips. Keep the rest of your body in line moving properly.

Conditioning

For Time

14min Cap

600/500m Row/Ski or 1.5/1.2K Bike

30 Ring Dips/Box Dips/Pushups

60 Situps

30 Strict HSPU/HSPU/Box Pushups

600/500m Row/Ski or 1.5/1.2K Bike OR 600M RUN

A little shoulder work here mid week. And a little run at the end if need be.

We can stagger start or waterfall start this workout depending on how many people we have in.

Comp Class - 630pm

A:

15min AMRAP

24 WBS

16 Shuttle Runs

8 Bar MU’s

B:

5min EMOM

3 Tall Jerks

C:

E2MOM x 8 rounds (16mins)

1-4 - 2 Jerks

5-8 - 1 Jerk

D:

Class WOD

Time to get prepped for MayDay Mania.

- Team 782