Monday, September 30, 2019

Hello and G’day.

Hope you all had the most fantastic weekend.

Saw lots of videos and pictures of people enjoying themselves the entire weekend and it reminds me of all the amazing people we have within this community and how much love we have those for people.

This Saturday we will be offering our first Fall Fitness Seminar. Charles Sanderson, from YogaGrove will be coming to work with at 12pm this Saturday on our mobility, our movement patterns, and stretching after class and on days off from the gym.

After the Thanksgiving weekend we’ll be kicking back off our Comp Classes on Saturday afternoon.

We also are starting our CrossFit 101 classes at CrossFit 782 at 730pm on Monday/Tuesday/Thursday and Saturday mornings at 9am. This will run for the month of October and November and is an introduction to CrossFit. Our current members can attend these classes, but the programming will be directed towards people new to CrossFit.

CrossFit - 6/9/12/430/530/630

Strength & Power

10min E2MOM (5 Rounds)

3 Thrusters + 3-5 Strict Pullups

Let’s build in weight for the thrusters as we go through this to a heavy set of 3. Not a PR attempt, but something with solid technique. Work your pullups after each set to get ready for the workout.

Conditioning & Mental Fortitude

‘Fransisco’

15-12-9

Thrusters (95/65) (75/55) (55/35)

C2B/Pullups/Ring Rows

Lateral Burpees over the Bar

Something definitely a little spicy here. Just go. Grab a bar and get moving with it. It should be a weight you can do unbroken and then from there keep moving fast, but with good form. Breathe and stay composed, but push your pace. We will probably do this in two heats to get the proper experience out of it.

Hammer the Core

With a partner - 4 Rounds

Partner A: 25 Situps

Partner B: Plank

Do this four times each so that you both do 100 situps in total.

782 PrimeTimers - 10am

Strength & Balance

3 Rounds for Quality

50’ DB Walking Lunge

15 MB Situps

30sec Hold on Left Leg

30sec Hold on Right Leg

We will get you set up and then get working through this for 12-15 minutes

Conditioning

12min AMRAP

3 Burpees

6 MB Squats (squat to medball)

9 MB Slams

12cal Row

782 Teens - 330pm

Strength & Power

10min E2MOM (5 Rounds)

3 Thrusters + 3-5 Strict Pullups

Let’s build in weight for the thrusters as we go through this to a heavy set of 3. Not a PR attempt, but something with solid technique. Work your pullups after each set to get ready for the workout.

Conditioning & Mental Fortitude

‘Fransisco’

15-12-9

Thrusters (95/65) (75/55) (55/35)

C2B/Pullups/Ring Rows

Lateral Burpees over the Bar

Something definitely a little spicy here. Just go. Grab a bar and get moving with it. It should be a weight you can do unbroken and then from there keep moving fast, but with good form. Breathe and stay composed, but push your pace. We will probably do this in two heats to get the proper experience out of it.

Hammer the Core

With a partner - 4 Rounds

Partner A: 25 Situps

Partner B: Plank

Do this four times each so that you both do 100 situps in total.

782’s CrossFit 101 - 730pm

Skills

Learn to Squat

We will review the Air Squat and introduce the Back Squat.

Pullup Progressions

We will review how to work on your pullups. Through active hang practice, scap pullups, and banded pullups or ring rows we will show you how to work on your upper body strength.

Strength

Move between these two movements

4 sets

5 Back Squats - Build in weight each set if possible

3 Strict Pullups - Partner/Banded or 6 Jumping Pullups

Work on these two movements after learning about the correct form for each one.

Conditioning

12 minute AMRAP

‘Baseline’

200m Row

15 Air Squats to a MB

10 Situps

5 Deep Ring Rows or Pullups

We will use this workout to re test again near the end of your CrossFit 101 session.

- Team 782

Sunday, September 29, 2019

Sunday Funday here we go!

Some words for the weekend.

‘You should always face what you are afraid of.’

Hope you are all enjoying your weekend wherever you may be and ready to get at this week again!

Come on in with us for 10 to get some training in and then get to a place where you can relax and let your energy settle in as we get ready to kick off October.

We will also be going out for a workout run with Mike Peterson at 1130 if you are able to join.

CrossFit - 10am

Conditioning

‘Chase the Pace’

30min Partner AMRAP - alternate movements (except run)

200m Run (together)

4 DB Hang Power Clean & Jerks (per arm)

6 Single Arm DB Thrusters (per arm)

8 Box Jump Overs

10 Pushups

Choose a pace and stick with it for each movement and each round. Push it with your partner.

This is a fun one to keep you moving.

- Team 782

Saturday, September 28, 2019

Some words of thought for the weekend.

‘Comparison is the Thief of Joy’

This was said by Theodore Roosevelt. And it could not be more true. Saw it recently on a video and it reminded to not look around at what others have, but inside for what I have myself. Just some words that struck me this afternoon and wanted to share with all of you. It is easy with social media these days to get caught up in everything that is going on around us, but we must remind ourselves to look within to find true joy and happiness.

Just a reminder of our seminars or clinics for the upcoming months. No sign up required, but we hope you are able to attend whatever one or two or three suit your fancy!

Saturday, October 5th at 12pm at CrossFit 782 - Mobility/Yoga/Stretching (Charles Sanderson)

Saturday, October 12th at 12pm at CrossFit 782 - Skilled Gymnastics

Sunday, October 27th at 11am at CrossFit 782 - Injury Prevention & Adapting Workouts (Harrison McIver & Brett Roberts)

Saturday, November 2nd at 12pm at CrossFit 782 - Olympic Lifting (Kyle Strang)

As we confirm other dates we will let you know!

Over the next two days we will also have a group of competitive athletes at both locations coming in to do some training to prep for various CrossFit competitions.

CrossFit - 8/9/10/11

Bench Marky Mark

For Time

‘Jackie’

1000m Row

50 Thrusters (45/35) (35/25) (25/15)

30 Pullups or Ring Rows

A little classic throwdown WOD here. Get in and get after it.

Track your time on this as we will be doing it again.

14 minute time cap

Cheer your partners and friends on with this as we will be using a stagger start for the workout.

Skills & Thrills

3 Rounds for Quality

5 Rope Climbs or Strict Pullups (for those who did ring rows in the workout) or 10 Deep Ring Rows

10 D-Ball Cleans or Tire Flips

300m Run

After we finish Jackie we will have some time to work on some skills and strength. Take your time on this to work on quality movement.

Intro - 12

Tell your friends all ‘bout it!

- Team 782

Friday, September 27, 2019

Fridays are for partner WODs!

Find your and let’s get in and get at it.

Surrounding yourself with people who are going to hold you accountable, yet support you is a big part of life. Don’t always seek out those exactly like you, but seek out different opinions, views, people, and learn from them by having an open mind and being able to really listen to what they have to say.

This Saturday evening I will be popping by Mitch & Liane’s wedding dance in Summerside. If anyone would like to attend with Hillary and I let us know.

And I’m sure we will see lots of people out at Beer Fest at some point over the weekend.

We are hosting a few athletes from out of town Saturday and Sunday to do a little prep for the Open for those athletes looking to compete in the sport of CrossFit long term. They will be around the gym both days so if you see them welcome them into 782!

CrossFit - 6/9/12/430/530

Strength & Skills’

4 Sets Working on Strength in 10 minutes

5 Bench Press

10 Pistol Squats or 10 Plate OH Forward Lunges

Get in your warm up and then set up for your bench press with a team of 3 or 4 people. Add some weight and build up in the 4 sets. Work on those pistols as well if you feel comfortable with the movement. No rush through this, but do the work with some purpose to keep yourself moving. Treat this as a superset, rotate through the two movements.

Teamwork Conditioning

3 Rounds - with a partner counting your reps/cheering you on/judging you/etc.

1 minute at each station for max reps - 4 minutes rest b/w rounds (24 minutes total)

‘Sick Beats & Re Peats’

DU’s/SU’s/Skipping Practice

T2B/Leg Raises/Knee Tucks

DB Snatch (alternating)

Lateral Burpee over the DB

Teens - 330

Open Gym

Thursday, September 26, 2019

G’day.

Thursday. Let’s Go!

Stay updated on here about more details to come about the seminars we will be hosting come October.

We also have plenty of gear to purchase now. See one of your coaches to get a shirt, hoodie, or tank. We will also be putting in some custom orders with Golden Custom Apparel over the next few weeks with toques, sweats, and crew necks that you may have seen me sporting around. Lots of gear for the colder weather!

Throughout the fall surround yourself with those who push you to be better, to help you achieve your goals, who want the best for you and are willing to help you get there. They may not always tell you what you want to hear, but they will always be there for you.

We will also be starting our CrossFit 101 program next Monday at 730pm. We will have class Monday, Tuesday, and Thursday at 730pm and Saturday mornings at 9am (these are also open to all of our members as well). We have 8 people registered already and will be accepting 4 more people so tell your friends!

CrossFit - 6/9/12/430/530/630

Olympic Lifting Technique & Efficiency

10 minutes to build in weight and form

Complex A:

Hang Clean + Clean

Do these both to best depth.

Complex B:

High Hang Clean + Low Hang Clean + Clean

Try to make these all squat cleans if you have the ability to do so.

Choose the option here that works best for you.

MId Line Conditioning

‘Pro-Line’

800m Run

60 Russian KBS

40 MB Situps

20 Hang Cleans (165/110) (115/75) (75/55)

40 MB Situps

60 Russian KBS

800m Run

Something for the lungs, core, and technical aspects of CrossFit.

Try to hit your hang cleans to best depth.

782 PrimeTimers - 10am

Strength & Stamina

4 Rounds

4 Back Squats - add weight if need be

8 Pushups - best quality

12 MB Situps

Conditioning

12 minute AMRAP

200m Run (long, o yes! - to Burns Ave. or up the hill

15cal Row

10 Squats

5 Burpees

782 Adaptive - 11am

Strength

3 Rounds

3 BB Clean & Jerks

6 Box Dips

Using these two movements we are going to build some upper body strength here in a controlled manner.

Conditioning

20min AMRAP

250m Row

5 DB Clean & Jerks (right arm)

5 DB Clean & Jerks (left arm)

Push the pace on that row and then move well with the DB.

782 Teens - 330pm

Olympic Lifting Technique & Efficiency

10 minutes to build in weight and form

Complex A:

Hang Clean + Clean

Do these both to best depth.

Complex B:

High Hang Clean + Low Hang Clean + Clean

Try to make these all squat cleans if you have the ability to do so.

Choose the option here that works best for you.

MId Line Conditioning

‘Pro-Line’

800m Run

60 Russian KBS

40 MB Situps

20 Hang Cleans (165/110) (115/75) (75/55)

40 MB Situps

60 Russian KBS

800m Run

Something for the lungs, core, and technical aspects of CrossFit.

Try to hit your hang cleans to best depth.

- Team 782

Wednesday, September 25, 2019

Wednesday.

I use to make excuses. Something would come up and I’d say ‘O, I can’t do that because of XYZ.’ And that would be that. There would be no learning, no room for growth, no chance for me to get better and or to take on a new challenge. Now I try to do the opposite. It is not easy, it’s not always fun. It’s sometimes very frustrating and usually extremely humbling, but let me tell you, it is worth it. So instead of making excuses I TRY to do the opposite. I try to be infinitely open to new ideas and to taking on new challenges, to being pushed to be better. Does it always work. No. Do I often fail. Yes. But it doesn’t mean I stop trying to do this. Whatever challenges or obstacles you may face in life, whether they be external issues or something you bring on yourself with your thoughts I hope you will try as well.

We are looking to roll out our schedule for seminars and so far we are looking at the following. Nothing set in stone yet, but we are getting there.

Saturday, October 5th at 12pm at CrossFit 782 - Mobility/Yoga/Stretching (Charles Sanderson)

Saturday, October 12th at 12pm at CrossFit 782 - Skilled Gymnastics

Sunday, October 27th at 11am at CrossFit 782 - Injury Prevention & Adapting Workouts (Harrison McIver & Brett Roberts)

Saturday, November 2nd at 12pm at CrossFit 782 - Olympic Lifting (Kyle Strang)

We are still looking at dates for a nutrition seminar and goal setting seminar. Details to be confirmed this week. These seminars are free to all 782 members and $15 for non-members. They should be about an hour to an hour and a half in length.

CrossFit - 6/9/12/430/530/630

Conditioning & Mental Fortitude

‘The Mentalist 1.0’

E3MOM x 5 Rounds

10/8cal Row/Ski/Bike

10 Burpees

10 Double DB Power Cleans (just one head of each DB must hit the ground

‘The Mentalist 2.0’

E3MOM x 5 Rounds

10/8cal Row/Bike/Ski

10 Burpees

10 DB Front Squats

You should be looking at finish these 3 movements in 90 seconds to max 2 minutes so you have at least 1 minute rest. If this is not happening you will scale the numbers so you can get the same intensity out of this workout. If you don’t make a round in under 2 minutes take a rep off of each movement. The goal is to go hard and then rest, classic interval training. Part 1 will roll right into part 2. Front Squats on the hard mats, burpees on the soft mats, and rowing along the wall. We will stagger start with two or three groups. Keep working and pushing those around you.

782 Olympic Lifting & Gymnastics Comp Class - 630 to 830pm

Come for the 630 class and stay for comp class which will run from 730 to 830 with some work on our Olympic Lifts and Gymnastics Skills.

It will feature our:

1. Class Conditioning

2. Olympic Lifting

E2MOM x 5 Rounds (10 minutes)

3 Back Squats (2s pause) + 3 Box Jumps

Accumulate 50 PVC Split Jerks during the rest

This is done as a warmup to our next section

10min EMOM

1 Clean & Jerk

3. Gymnastics

Accumulate 30 Bar MU’s in as few sets possible

or

3 Rounds

10 Pullups/C2B

10 Plate G2OH

10cal Ski

4. Accessory Conditioning

3 Sets

400m Jog

500m Slow Row

400m Run

500m Hard Row

782 Stars 4 Life - 10am

Strength

BarBell Back Squats x 5 reps x 3sets - add some weight if you feel comfortable with this movement

DB Snatch x 4 reps x 3sets - practice for the workout

Conditioning

3mins on - 3 mins off x 3 Rounds (18 minutes)

6 Burpees

12 DB Snatch

18 Squats

ME MB Situps

A little bit of fun here. Get to work on your first 3 minutes and try to get them out in 2 minutes so you have on minute to work on your MB Situps.

782 Teens - 330pm

Conditioning & Mental Fortitude

‘The Mentalist 1.0’

E3MOM x 5 Rounds

10/8cal Row/Ski/Bike

10 Burpees

10 Double DB Power Cleans (just one head of each DB must hit the ground

‘The Mentalist 2.0’

E3MOM x 5 Rounds

10/8cal Row/Bike/Ski

10 Burpees

10 DB Front Squats

You should be looking at finish these 3 movements in 90 seconds to max 2 minutes so you have at least 1 minute rest. If this is not happening you will scale the numbers so you can get the same intensity out of this workout. If you don’t make a round in under 2 minutes take a rep off of each movement. The goal is to go hard and then rest, classic interval training. Part 1 will roll right into part 2. Front Squats on the hard mats, burpees on the soft mats, and rowing along the wall. We will stagger start with two or three groups. Keep working and pushing those around you.

- Team 782

Tuesday, September 24, 2019

Tuesday.

What do you do it for?

Why do you train, why do you want to get fitter, healthier, a better version of yourself.

This week I want you to write down your 3 reasons why you do fitness at 782. When things get hard you can look back at these sentences or paragraphs and this will provide you with the motivation you need on days when training feels tough. You may want to be a good role model, you may want to be able to play with your grandkids, you may want to compete and win, you may want to be able to move better, whatever it is that personally motivates you, write it down. Put it in your phone, your wallet, your journals, somewhere you will look daily to remind yourself why you choose to do this!

If you need help with this ask one of the coaches to give you some ideas or check with your support group, (family, friends, co-workers, etc.) to help you create ideas.

Reminder that we have a free trial class at 730pm tomorrow evening, Tuesday. Tell all your friends!

CrossFit - 6/9/12/430/530/630

Shoulder Stamina

E3MOM x 3 Rounds - build in weight for your push press (9 minutes)

3 Push Press

6 Strict HSPU/Box Pushups

9 Strict Pushups

For your push press focus on speed through your hips so you can focus on those shoulders for the pushup work. During the HSPU choose a tough progression for yourself. Same goes for the Pushups. If 9 is easy for you add some weight, but really focus on that hollow position.

Grunt Work Conditioning

‘Lock & Load’

10 minute AMRAP

10 S2OH (135/95) (95/65) (75/55)

10 Box Jump Overs

10 T2B/Leg Raises/Knee Tucks/MB Situps

Balance & Stability Work

3 Rounds

30 sec DB/KB Waiter Walk (left arm)

30 sec DB/KB Waiter Walk (right arm)

50’ Handstand Walk or 30 sec Handstand/Wall Walk Hold

782 Adaptive - 11am

Strength

3 Rounds

5 Pullups

250m Row AFAP

Grab your pullup set up and get after it and then from there jump on your rower and crush out your rowing.

Conditioning

20min AMRAP

5 Ball Slams

10 Shuttle Wheels

15 WBS

20cal Row

Now time to sweat.

Teens - 330pm

Shoulder Stamina

E3MOM x 3 Rounds - build in weight for your push press (9 minutes)

3 Push Press

6 Strict HSPU/Box Pushups

9 Strict Pushups

For your push press focus on speed through your hips so you can focus on those shoulders for the pushup work. During the HSPU choose a tough progression for yourself. Same goes for the Pushups. If 9 is easy for you add some weight, but really focus on that hollow position.

Grunt Work Conditioning

‘Lock & Load’

10 minute AMRAP

10 S2OH (135/95) (95/65) (75/55)

10 Box Jump Overs

10 T2B/Leg Raises/Knee Tucks/MB Situps

Balance & Stability Work

3 Rounds

30 sec DB/KB Waiter Walk (left arm)

30 sec DB/KB Waiter Walk (right arm)

50’ Handstand Walk or 30 sec Handstand/Wall Walk Hold

- Team 782

Monday, September 23, 2019

Another week is upon us and hope you all make it in to a session to get some great training in.

Big shoutout to Greg Wright who organized this fantastics golfing outing on Saturday. We had a fun loving crew out on the course having a great time chasing a small white ball around with great people.

This week another big week of training. As we build in some benchmark workouts make sure you stay true to your training, holding yourself accountable to working on your weaknesses and not becoming a slave to the clock, but pushing yourself in way that is going to make you better long term.

Over the month of October and November we will be putting on a bi-weekly seminar at 782 for all members to have access to either on Saturday or Sunday. So far we have another running clinic planned, a nutrition challenge, a mobility/yoga session, an injury prevention and adaptation session programmed, and a weightlifting session. We have also had some requests for a gymnastics seminar so we will be looking into that for one of the sessions.

Also big shoutout to Marg Lister who recently placed 3rd in a nationwide Paramedic Fitness Competition. She of course represented 782 extremely well and brought home bronze and plenty of great stories and memories.

CrossFit - 6/9/12/430/530/630

Olympic Lifting Technique

10 minutes to practice one of the following complexes. Look at completing 5-7 sets building in weight, but more importantly focusing on solid technique.

  1. Snatch Pull + Snatch High Pull + Snatch + Snatch Balance

  2. Snatch High Pull + Snatch + OHS

  3. Hang Power Snatch x 3 reps

If you are not sure where you are check with one of the coaches. Most new athletes will be working on option number 3 as they w50ork on technique. If you are comfortable with the snatch you should be building in weight with option number 1. And if you are starting to learn the basics of the movement, but still room to grow work on option 2.

Skilled Conditioning

Now we have the chance to work some solid technique under fatigue. Choose your weight according to where you are with your fitness and strength levels.

‘PAC-MAN’

50 DU’s/100 SU’s/30 seconds of purposeful practice

15 WBS

5 Snatches (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

15 WBS

4 Snatches (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

15 WBS

3 Snatches (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

15 WBS

2 Snatches (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

15 WBS

1 Snatch (185/135) (135/95) (95/65)

18 minute Time Cap

Going into this you will need to hit your conditioning at about 80% or less to make sure you are set up well to get into your snatches. You need to stay composed under stress to work on this technical lift.

Core Conditioning

3 Rounds

10 V-Snaps (slow and controlled)

20 Situps

30 second Hollow Hold

782 PrimeTimers - 10am

Strength & Balance

3 Sets

10 DB Snatch - alternating arms each rep

10 DB Lunges (holding at chest)

30sec Left Leg Hold

30sec Right Leg Hold

Conditioning

3 Rounds or maximum 15 minutes of work

10cal Row/Ski/Bike

10 Squats to a MB

10 Ball Slams

10 Situps

782 Teens - 330pm

Olympic Lifting Technique

10 minutes to practice one of the following complexes. Look at completing 5-7 sets building in weight, but more importantly focusing on solid technique.

  1. Snatch Pull + Snatch High Pull + Snatch + Snatch Balance

  2. Snatch High Pull + Snatch + OHS

  3. Hang Power Snatch x 3 reps

If you are not sure where you are check with one of the coaches. Most new athletes will be working on option number 3 as they w50ork on technique. If you are comfortable with the snatch you should be building in weight with option number 1. And if you are starting to learn the basics of the movement, but still room to grow work on option 2.

Skilled Conditioning

Now we have the chance to work some solid technique under fatigue. Choose your weight according to where you are with your fitness and strength levels.

‘PAC-MAN’

50 DU’s/100 SU’s/30 seconds of purposeful practice

15 WBS

5 Snatches (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

15 WBS

4 Snatches (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

15 WBS

3 Snatches (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

15 WBS

2 Snatches (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

15 WBS

1 Snatch (185/135) (135/95) (95/65)

18 minute Time Cap

Going into this you will need to hit your conditioning at about 80% or less to make sure you are set up well to get into your snatches. You need to stay composed under stress to work on this technical lift.

- Team 782

Sunday, September 22, 2019

Big day of Golf here with the 782 Family.

Hope you all are having a wonderful day and are getting ready for another great week.

CrossFit - 10am

Posterior/Anterior Chain Strength

12 minutes to build in weight and practice

4 Deadlifts

6 Strict T2B/Leg Raises/Knee Tucks

Focus on proper technique for these leg raises or T2B or knee tucks rather than going super high. Build up in weight to a heavy set of 4 deadlifts

Grunt Work Conditioning

‘Mid-Line Marching’

20 minute AMRAP

200m Run

20 Deadlifts (155/105) (115/75) (75/55)

20 MB Situps

20 DB Hang Power Clean & Jerks (10 per arm)

- Team 782

Saturday, September 21, 2019

Saturday is here and we have our golf tournament on the go!

See you at Avondale Golf Course at 1pm.

Now time to get you in to training before all that fun stuff.

CrossFit - 8/9/10/11

Strength & Conditioning

‘Feels Like Murph’

1 mile Run

50 C2B/Pullups/Ring Rows

100 Pushups

200 Air Squats

1 mile Run

This is a re-test from June 4th. See how it feels at the end of the summer.

25 minute time cap to start the second run.

- Team 782