Friday, November 24, 2017

G'day fella 782ers. 

Strength cycle was pumping all. 

People getting stronger. People hitting PRs. That is what it is all about. 

Next week we'll kick off our Olympic Lifting Cycle. It will be a very similar setup. We'll have a lift of the day 3 days a week and some accessory work with that lift. The focus will be on the clean, the snatch, and the jerk. Accessory work will be on front squats, pressing with speed, and pulling with speed. 

Tomorrow we just have some fun. 


T2B - Cleans

We'll work a bit on hanging from a bar and a bit on pulling a bar. 


For Time. With a Partner. 

  • 30 Cleans (155/105) (115/75) (75/55)
  • 50 T2B/Leg Raises/Knee Tucks/MB Situps
  • 70 Bar Facing Burpees

The cleans should be something you can hit 5 unbroken of quite easily. Not saying that is the best option, but just something you could do. Moderate weight. For the T2Bs, etc. we want you at a progression you can do 10 unbroken for a set. Again not necessary the best idea, but just a tidbit of information. And then crush through the burpees. 

- Team 782

Thursday, November 23, 2017

A big day here. 

My younger oldest sister turns 30 tomorrow! And we are over to Moncton this Saturday to celebrate!!


1RM Deadlift

5-5-5-3-3-3-1-1 (PR attempt)

135-225-275-315-365-395-415-435(PR attempt)

Big jumps and then smaller jumps as you get close to that PR attempt. Manage yourself accordingly. 

Technique Accessory Work

  • Power Cleans x 5reps x 3sets
  • Russian KBS x 20reps x 3sets

Just a little posterior chain to work towards our Olympic Lifting cycle. 

- Team 782

Wednesday, November 22, 2017

Big week here boys and girls. 

People just crushing out 1 rep maxes all day long. 

On to the next one tomorrow.

Remember to mark Friday, December 29th in your calendars for the 2nd Annual CrossFit 782 Member Appreciation Christmas Party!


1RM Strict Press


Get some volume in, but not as much as the back squat. Make sure the shoulders are warm, but don't fatigue them too much. 

BB - 95 - 115 - 135 - 155 - 175 (1RM attempt)

Technique & Strength Accessory Work


  • 12 Strict HSPU or 20 Box Pushups or 30 Pushups
  • 40 DB Push Press
  • 40 GHD Situps or MB Situps or V-Snaps

- Team 782

Tuesday, November 21, 2017

Big Tuesday coming up here. 

For those of you following our strength cycle you are in for a treat. Time to test out our 1RMs. 

Going to squat tomorrow. Remember everything we have talked about with the back squat. 

Next week we start on our Olympic Lifting cycle. There will be a similar setup for how the class will be run. Basically you will be given some coaching and then a task list of work to do with coaching as you do this. Some days will be WOD focused, but for the most part we'll be working on drills to improve your lifting. It's going to be frustrating, it's going to be learning, and it's going to be a ton of fun throwing some weight around. 


Back Squat 1 RM


I'd hit a few sets at light weight to get some volume in and then as I build up in weight I'd decrease the number of reps before getting into my 1RM attempt. 

BB - 135 - 185 - 225 - 275 - 315 - 345 (PR attempt)

Gives me enough volume to feel good, but not enough to wear me out. 

Technique Accessory Work

  • Squat Cleans x 3reps x 3sets (TnG)
  • WBS x 25reps x 3sets
  • L Sit Hold x 10-15secs x 3sets

A little work to get us set up for some cleaning we'll be focusing on next week. 

- Team 782


Monday, November 20, 2017

Another amazing Island Throwdown done and dusted for the year!

Now we can all get started to get ready for the Christmas season and all the fun we will have over the holidays. 

Will update you along the week on how the Island Throwdown went down, but for now you have a spicy little workout tomorrow. And we'll be testing our 1RMs this week. Back Squat Tuesday, Strict Press Wednesday, and Deadlift Thursday before diving into some Olympic Lifting next week.


Strict Pullup Progressions

How to get there:

  • Banded Pullups
  • Partner Pullups
  • Jumping Pullups
  • Ring Rows
  • Chin over bar Holds

We'll go over these options and give you 10-12 minutes to work on them before kicking into high gear for the WOD. 


  • 750m Row
  • 50 Box Jump Overs or Step Up Overs
  • 25 Strict Pullups or Deep Ring Rows

Some conditioning and gymnastics strength work. 

- Team 782

Saturday, November 18, 2017


If you are free tomorrow come on up to the island Throwdown at Credit Union Place in Summerside!

Reminder that we have two classes on tomorrow, one at 8am and one at 10am!

Here is your workout. 


Deadlifts - Front Squats - Box Jump Overs


10min AMRAP

  • 15 Deadlifts
  • 12 Front Squats
  • 9 Box Jump Overs

Rx: (95/65lbs) (115/75lbs) (135/95lbs) (155/105lbs) (185/125lbs) (205/135lbs) 

Scaled: (75/55lbs) (95/65lbs) (115/75lbs) (135/85lbs) (155/95lbs) (175/105lbs)

Each round you will add weight to the bar. Same bar for the deadlifts and front squats. 

Crush it. 

- Team 782

Friday, November 17, 2017

G'day ladies and gents.

Let's get to it. 

Island Throwdown 5.0 this Saturday over in Summerside at the Credit Union Place. Starts at 8 and over at 4. Come on over and cheer on your 782 athletes. 

Gonna test a little piece out tomorrow that will be thrown in on Saturday. 


Clean & Jerk

We'll work up a heavy single before diving into the workout. About 15 minutes to hit a heavy single and work on form with this technical movement. 


6min AMRAP

'As many pounds as possible.'

  • Clean & Jerk
  • Burpee over the Bar = 1lb

This is an interesting workout. Best way to attack this to get maximum lbs is to work up to heavy single in warmup and then hit a bit heavier to start the 6 minutes and then start crushing out burpees over the bar to get your best score. 

- Team 782

Thursday November 16. 2017

Deadlift Day!

Hope you are all having a wonderful week and are ready to come up to Summerside this Saturday to compete or judge or cheer on our athletes from 782!!



  • 5 @ 40%
  • 5 @ 50%
  • 5 @ 60%

Little bit of strength here followed by some accessory work. 

Technique Accessory Work

  • 15 Single Leg KB Deadlifts (per leg) x 3sets
  • 25 UB Russian KBS x 3sets
  • Good Mornings x 5reps x 3sets

Repetition is the key to strength. 

- Team 782


Wednesday, November 15, 2017

G'day, g'day. 

Hope you are all well. 

Beauty night at the Q vs. Russian game. Hockey for those of you that aren't in the know!!


Strict Press

  • 5 Reps @ 40%
  • 5 Reps @ 50%
  • 5 Reps @ 60%

De-Load week continued. Move super well. Focus on form. 

Technique Accessory Work

4 Rounds

  • 6 Push Press
  • 9 Weighted Pushups/Pushups
  • 12 Ring Rows

A few little gems in here. Go semi heavy on the push press. For the pushups choose something challenging for 9 reps and balance everything out with the ring rows. 

- Team 782



Tuesday, November 14, 2017

G'day there 782 family. 

People in here today just crushing out squats, hspus, snatches and T2Bs. Love seeing a holiday WOD and what people bring to the table. 

Reminder to check Facebook to add to our survey for what class you are coming tomorrow. 

This week we have our deload week for our squats, presses, and deadlifts. Next week we start testing out our 1RMs for these different movements. Once we hit that we'll hit a few accessory 1RMs and get into our power cycle or our Olympic Lifting Cycle. We will also focus on some strict gymnastics strength as well. 


Back Squats

  • 5 Reps @ 40%
  • 5 Reps @ 50%
  • 5 Reps @ 60%

Technique Accessory Work

  • Front Squats x 10reps x 4sets - (light to moderate weight)
  • GHD Situps or V-Snaps or MB Situps x 10reps x 4sets
  • Walking Lunge Steps x 20reps x 4sets

Focus here on technique, not strength. 

- Team 782