Monday, April 15, 2019

Hello all!

Big shout out to Kirk and Emily as well as Ryan and Tyne who competed over in Halifax this past Saturday. Cheerleaders and coaches Greg, Emos, Allison, and Mike A. all took part in the road trip to cheer these athletes on for the day!

Few announcements for our morning classes. On Monday/Thursday we have our PrimeTime class at 10am, on Tuesday/Friday at 10am we have LiveFit and then on Wednesday at 10am we have our Stars for Life class. We will have our adaptive class at 11am on Tuesday and Thursday!

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

Strength

EMOM x 3

3 High Hang Cleans (best depth)

EMOM x 3

2 Hang Cleans (best depth)

and then

12 minutes to build to a heavy clean (best depth)

Conditioning

3 Rounds

8 Front Squats (185/125) (135/95) (95/65)

16 DB Step Ups (single DB)

24 Squat Jumps

10 min time cap - Front squats start from the floor.

PrimeTimers - 10am

Skill Review

KB Deadlift x 5reps x 3sets

Pushup x 5reps x 3sets

After a warm-up we’ll work on these two skills alternating back and forth.

The focus here is to work on picking things up off the ground and then to work on pushing yourself off the ground if need be.

New Skills

Situps x 5rep x 3sets

Plank x 20secs x 3sets

We’ll focus here on moving through your situps and pushing yourself off the ground with your abs.

We will also do a bit of work on your plank.

Workout

3 complete sets or maximum 12 minutes of work

2min Row/Bike/Ski

10 KB Deadlifts

10 Situps

5 Pushups off wall or bar

CrossFit 101 - 730pm

Strength

Review Hang Power Clean

We will work on the clean and then work a bit on cleaning to best depth. This will be from different positions above the knee.

10min EMOM

3 Hang Cleans

First 5 minutes work on a high hang clean and then for the second 5 minutes work on your cleans from above the knee.

Conditioning

10min AMRAP

8 Front Squats (75/55lbs)

12 Step Ups

16 MB Slams

Get it!

- Team 782

Saturday, April 13, 2019

Hello all!

Good luck to our competitors over in Halifax and our coaches over there to help keep them sane!!

Ryan, Tyne, Kirk, and Emily M. are all heading over to compete and there is a cheering section over there to sit back, drink coffee, and have a good time!

For all of you on the Island we’ll keep you active with our new Saturday schedule.

CrossFit 8/9/10

CrossFit 101 - 11

Special Olympics - 12

Comp - 1

Teens are welcome to come to any class throughout the day

CrossFit

Conditioning

5 Rounds

25 Russian KBS

20 Shuttle Runs

15 C2B/Pullups/Ring Rows

20min Cap

Strength

3 Rounds

5 Strict C2B/Pullups (banded, partner, jumping, etc.)

15 Strict Situps

1min Plank

CrossFit 101

Strength

5 Rounds

3 Strict Pullups (banded or partner)

10 Strict Situps

30sec Plank

Conditioning

15min AMRAP

15 Russian KBS

12 Shuttle Runs

9 Ring Rows

Comp Class

A: Class WOD

B: Oly Lifting

20min EMOM

Jerks

C:

Run 3K

- Team 782

Friday, April 12, 2019

Can’t wait for another fantastic weekend with you all.

Friday we kick it off with a partner workout and then Saturday we start our new schedule for the spring.

We can CrossFit classes at 8/9/10 and CrossFit 101 class at 11 as well as a free intro at 11 for anyone interested. Special Olympics class will be at 12 and then comp class will be from 1-230/3ish. Sunday we have class at 10 as usual with some open gym time afterwards. We will continue to monitor if we need to add another class either before or after.

If you want to join the CrossFit 101 at 11 feel free to do this as it is open to all members.. The workout will be tailored towards newer CrossFitters.

CrossFit - 6/12/330/430/530

Strength

E2MOM x 6 rounds

2 OHS + HSPU Practice

For comp athletes try a snatch balance for your first rep.

Practice some strength work here with your handstand pushups.

Conditioning

15min Partner AMRAP - split as needed

12 Deficit HSPU (challenging) or 24 Box Pushups/Pushups

24 OHS (135/95) (95/65) (75/55)

36 T2B/Leg Raises/Knee Tucks/MB Situps

LiveFit - 9am

Conditioning

30secs on - 30secs off x 4 rounds

Russian KBS

Pushups

Walking Lunges

Ring Rows

DB Step Ups

Ski Erg

Core

20on - 10 off x 4 rounds - alternating movements

Superman Hold

Hollow Hold

Russian Twists

Teens - 330pm

Open Gym

- Team 782

Thursday, April 11, 2019

Hello all and happy Thursday!

Thoughts today on the way to my badminton meet with Cardigan Consolidated was:

Consistency > Everything Else.

No matter what you are doing, consistency is the key to success. Whether that be with mindset, training, sleep habits, eating, or doing well in life. It is better to stay steady with your habits than to have these amazing peaks and crashing lows. Just my thoughts for the day.

Hope it is a good one!

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

Strength

5min EMOM

2 Hang Power Cleans

5min EMOM

1 Power Clean

This is a build up for the workout. Just work up in weight and work on your efficiency in each movement.

Conditioning

100 DU’s/200 SU’s/90secs DU purposeful practice

30 Burpees

30 Power Cleans (155/105) (115/75) (75/55)

30 Burpees

100 DU’s/200 SU’s/90secs DU purposeful practice

LiveFit - 9am

Core

5 Rounds

30sec Knee Tuck Hang

30sec Plank

30sec Max Situps

30sec Rest

Conditioning

15min AMRAP

10 Shuttle Runs

10 Burpees

200m Row

20 Squats

PrimeTimers - 10am

Skill Review

Squat to object x 5reps x 3sets

Ring Row x 5reps x 3sets

After a warmup we’ll work on these two skills alternating back and forth.

The focus here is to work on getting up off a chair and back down again or any seat.

And the focus on the ring rows is how to pull yourself up off the ground.

New Skills

Bike x 30secs x 2sets

Ski Erg x 30secs x 2sets

We’ll learn how to use these two machines to help with your movement and efficiency in movement outside the gym.

We will focus on proper mechanics and posture.

Workout

3 complete sets or maximum 12 minutes of work

2min Row/Bike/Ski

5-7 Squat to Stand

5-7 Ring Row

5-7 Pushup off bar or wall

Adaptive - 11am

Conditioning

15min AMRAP

20 Shuttle Wheels

20 DB Clean & Jerks (5 per arm at a time - 10 per arm total)

20 Ball Slams

ME metre row with remaining time

Strength

3 Sets

8 Box Dips

2-4 BB Clean & Jerks

CrossFit 101 - 730pm

Strength

10min EMOM

2 Hang Power Cleans

We will learn how to efficiently move a barbell from the ground to the hips (deadlift).

And then from there how to efficiently from our hips to our shoulders.

Build up in weight as you see fit. The goal here is to maximize the power in our hips

Conditioning

4mins on - 4mins off x 2 rounds

60secs Skipping (purposeful practice) or 150 SU’s

20 DB Clean & Jerks (10 per arm - alternate at 5)

10 Burpees

ME Shuttle Runs in remaining time

- Team 782

Wednesday, April 10, 2019

Start making your way into the comp classes to get ready for MayDay Mania 4.0.

We are going to be testing and releasing workouts after this weekend, but for now just prepare for the unknown and keep doing your best work day in and day out.

We only have 10 spots left so get signed up ASAP to secure you have a spot to compete.

Dixon is going to be looking for volunteers and judges shortly so if you are not competing chat with him about getting involved.

CrossFit - 6/12/330/430/530

Strength & Conditioning

Death By…

Max 10 rounds (or 10 minutes) at each station.

Station 1

WBS

Start at either 15/12/9/6 reps and add 1 rep each round.

Row/Bike/Ski

Start at either 12/9/6/3 cals and add 1 cal each round.

Burpee Box Jump Overs

Start at either 5/3/1 reps and add 1 rep each round.

If you get to round/minute 8 and you cannot complete the required reps in that minute for the final two rounds complete 30-40secs of work and rest for the remainder of the minute.

This should get hard real quick. Move efficiently through each movement.

Rest the rower/bike/ski each time.

Take 2 minutes to transition between stations.

Stars for Life - 10am

Warmup

General Movement

Waiter Tag

Rd 1: 5 squats if out

Rd 2: 3 pushups if out

Rd 3: Elimination

Skills to Review

Wall Walks

3 attempts each person

MB Squats

5reps alternating back and forth with partner for 3 minutes (try to get 4-5 sets)

New Skills

Pushups - Hand Release/knees/toes

3 sets of 5 reps

MB Situps

3 sets of 5 reps

Workout

With a partner

3 minute AMRAP - Rest 3 minutes x 2

Partner A works for 3 minutes and then partner B works for 3 minutes (do that twice)

3 Pushups

4 Shuttle Runs

5 MB Situps

6 MB Squats

Comp Class - 630pm

Class WOD

Strength

Skills

Comp WOD

- Team 782

Tuesday, April 9, 2019

Good evening ladies and gentlemen!

First day with our PrimeTime crew. We had 7 willing participants that pushed themselves and learned a ton about functional fitness and how to apply what we are doing in the gym to their everyday life.

CrossFit 101 is also off the ground for another session. You can still attend the 730 classes, but they will be geared towards the new CrossFitter.

CrossFit - 6/12/330/430/530

Strength

E2MOM x 5 Rounds (10 minutes)

2 Power Jerks + 2-5 Strict Pullups

Conditioning

4min AMRAP

4-6-8-10

Bar MU’s

Strict HSPU/Box Pushups/Pushups

and then ME Burpees

Rest until the 8 minute mark

@ the 8 minute mark

4 minute AMRAP

15-12-9-6

C2B/Pullups/Ring Rows

DB Shoulder to Overhead

ME Burpees

* Comp Athletes complete 100’ Handstand Walk during your rest

LiveFit - 9am

Conditioning

60secs on - 60secs on - 60secs off x 3 Rounds

Shuttle Run - Plank - Rest

Row - Side Plank (30 each side) - Rest

Ski - Active Hang - Rest

Skipping - Hollow Hold - Rest

Mobility

3 sets

Pigeon Pose x 30secs each leg

Downward Dog x 60secs

Adaptive - 1030am

Strength & Conditioning

10min AMRAP

5 Pullups

10 WBS

15cal Row

rest 5 minutes

10min AMRAP

3 Pullups

6 Ball Slams

9 Shuttle Wheels

Intro Class - 630pm

CrossFit 101 - 730

Strength

E2MOM x 5 Rounds (10 minutes)

2 Push Press + 3-5 Ring Rows or 30sec Active Hang

Conditioning

6min AMRAP

6 Ring Rows

6 Pushups

6 Shuttle Runs

Rest 3 minutes

6 minute AMRAP

6 Ball Slams

6 Pushups

6 Shuttle Runs

- Team 782

Monday, April 8, 2019

Hello all!

Big changes in the gym as we move the rowers back over on the other side of the doors and we will have the garage door open whenever we are able to do so.

Tomorrow we start our seniors program at 10am. For this week we will run LiveFit at 9am tomorrow/Tuesday/Thursday/Friday and after that we will have to adjust the schedule. We also have the Stars for Life class coming in at 10am every Wednesday.

On Saturday we will be starting a new schedule. We will be having CrossFit classes at 8am/9am/10am and then CrossFit 101 class at 11am and our Special Olympics class at 12pm and then our comp class from 1pm to 3pm.

This month now that the open has finished and we get ready for summer I challenge you all to worry more about your movement and less about the time and the weight. Slow down and move the best you can and scale down the weight to make sure your movement patterns are correct. Doing this gives your mind the ability to focus on something other than just moving as fast as possible and gives you the chance to correct any mistakes in your game and work capacity.

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

Conditioning

30 DB/KB OHS (15 per arm)

30 Jumping Lunges/Reverse Lunges

30 Goblet Squats (KB/DB)

30 Jumping Lunges/Reverse Lunges

30 Air Squats

30 Jumping Lunges/Reverse Lunges

Strength

E3MOM x 5 (15 minutes)

3 Back Squats

This gives you a chance to practice good movement patterns when you are tired. Be efficient while you move and while your legs may feel like jelly.

LiveFit - 9am

Conditioning

40secs on - 20secs off x 4 rounds

Air Squats

Pushups

MB Situps

DB Step Ups

Ring Rows

Mountain Climbers

Strength & Power

3 Rounds

5 DB Push Press

10 Ball Slams

15cal Row

PrimeTimers - 10am (Seniors Class)

Warmup

2min row

Slow Knee Raises while walking

Slow Butt Kicks while walking

Slow side to side movement

Low leg raises while moving

Half lunge (more like a big step forward)

5 arm swings forward

5 arm swings backward

5 twists each side (at the hips)

5 toe touches to reach up to the ceiling

2min row

4 skills - introduce and practice each movement one at a time

Pushups from wall or box or bar (2sets of 3-5reps)

Squats to box or chair (2sets of 3-5reps)

KB Deadlift (2sets of 3-5reps)

Ring Rows (2sets of 3-5reps)

Workout

10mins to move at their own pace

1min row

3-5 pushups

3-5 squats

3-5 kb deadlift

3-5 ring rows

CrossFit 101 - 730pm

Strength

E3MOM x 5 (15 minutes)

3 Back Squats

After reviewing the proper squat for you with just your bodyweight we’ll get you moving with a barbell.

Be smart in your movement, but assertive.

Conditioning

10min AMRAP

10 Goblet Squats

10 Jumping Lunges/Reverse Lunges

10 MB Situps

10 Burpees

- Team 782


Saturday, April 6, 2019

Hello all!

Big weekend coming up everyone.

I am heading out to Crapaud to do some fitness testing with the Mid Isle Matrix Bantam AAA ID camp.

Things running as usual tomorrow with a few changes coming up for next with the schedule on Saturday.

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

Strength

10min EMOM

2 Hang Power Cleans

Build in weight for this movement, maybe every second or third set.

Conditioning

For Time

5 Hang Power Cleans (225/155lbs) (185/125lbs) (135/95lbs) (95/65lbs)

20 T2B/Leg Raises/Knee Tucks

Rest 1 min

10 Hang Power Cleans (185/125lbs) (155/105lbs) (95/65lbs) (75/55lbs)

20 T2B/Leg Raises/Knee Tucks

Rest 1 min

15 Hang Power Cleans (135/95lbs) (115/75lbs) (75/55lbs) (55/35lbs)

20 T2B/Leg Raises/Knee Tucks

Special Olympics - 1pm

Comp Class

A: Strength

16mins to build to a heavy power clean and jerk

B:

Gymnastics - HSPU endurance work

C:

23-17-11

Synchro DB Snatches

Synchro Burpees over the DB

8 min cap

D:

With a partner

14min AMRAP

105 DU’s/315 SU’s

84cal Row

63 T2B

42 KB Lunges

21 Bar MU’s

- Team 782