Tuesday, October 22, 2019

Hello to each and every one of you!

Wanted to say we loved the vibe in here at the gym tonight.

Both spaces were getting after it and super supportive of everyone around training.

Remember if you are looking for any personal coaching or specific training check out our coaches page below and look to us to get something booked in for the future.

http://www.crossfit782.com/coaches

Have been working on a mission statement at 782 recently to go along with our #attitudegratitudefortitude hashtag and it definitely has to do with giving the community an inclusive space for high level training and support for one another. You are all amazing people and love spending everyday helping you get better at whatever goals you may have set for yourself.

Athletics - 430/530

Gymnastics Conditioning

‘3PEAT’

8 min AMRAP

8 HSPU/Box HSPU/DB Push Press

40 DU’s/80 SU’s/30 seconds purposeful practice

8 min AMRAP

8 C2B/Pullups/Ring Rows

16 WBS

8 min AMRAP

16 V-Snaps

16cal Row

Something a little different here. We will have a 1 minute transition period here between each section just to transfer between the workouts. Move well through each movement and focus on efficiency rather than just going super hard.

782 Adaptive - 11am (CF782)

30 minute AMRAP

5 cal Bike

10 Shuttle Wheels

5 Pullups

10 cal Row

5 DB Clean & Jerks (per arm)

10 Ball Slams

782 Kids - 330

Gymnastics Conditioning

‘3PEAT’

4 min AMRAP

4 HSPU/Box HSPU/DB Push Press

40 SU’s/30 seconds purposeful practice

4 min AMRAP

4 C2B/Pullups/Ring Rows

8 WBS

6 min AMRAP

8 V-Snaps

8cal Row

Skill Work between AMRAPs

Running

KB Deadlifts

782 CrossFit 101 - 730pm (CF782)

Skills

Hang Power Cleans

Pullups

Strength

Today we dig in a bit for our Olympic Lifting. We will introduce the hang power clean with the barbell and get you working on moving that barbell.

10 minutes to work on the following set

3 Hang Power Cleans

3 Strict Pullups (banded or partner)

Conditioning

5 Rounds

3 Hang Power Cleans

200m Run

10 Box Jump Overs

Have fun with this one!

- Team 782

ber1010
Monday, October 21, 2019

Good evening 782ers!

Hope you are having a fantastic weekend.

Was super fortunate to have one of my good friends from my time in Korea visit from England. Always nice to catch up with old friends and create new memories you will have for the rest of you life. Glad I was able to share some of our time with all of you.

This week remember to get your gear ordered or check with one of the coaches to see if your gear is up in the office.

https://crossfit782.membertracker.io/products/store

Over the next two weekends we will be hosting different Fall Fitness Seminars. One this upcoming Sunday and then another over the November 2nd weekend.

The open is running and between Friday night and Saturday afternoon we have been having a great time at the gym watching a number of our athletes throw down with one another.

Athletics - 6/12/430/530

Posterior Chain Strength & Stamina

E2MOM x 5 Round13s (10 minutes)

7 Deadlifts (build in weight each round)

7 Box Jumps (land high on the box)

Fast turnover here. Get some heavy weight no your bar and get it moving. And then get up on the box. Do not worry about the height of the box, but focus on using your hips to carry you up on the box to land high.

Conditioning

‘Back to the Future’

800m Run

40 American KBS

20 Burpee Box Jump Overs

400m Run

20 American KBS

10 Burpee Box Jump Overs

16 minute Cap

Not much time left to get outside there and run. Let’s get out there and enjoy it while we can. Dress warm for the first run and then shed layers as you need to. Steady as she goes for the first bit and then push the pace the in the second half.

782 PrimeTimers - 10am (CF782)

Strength & Balance

3 Sets

10 Step Ups (weight if need be)

10 MB Situps

30 sec left leg hold

30 sec right leg hold

Conditioning

12 minute AMRAP

12cal Row

9 Squats

6 MB Situps

3 Pushups (to the best of your ability)

782 Kids - 330

Warmup

MB Mania

Hungry, Hungry Hippo

Relay Races

Conditioning

‘Back to the Future’

8 minute AMRAP x 2 - Skills between AMRAPs

400m Run

10 American KBS

10 Burpees

Skills

Rope Climbs

Handstand Walking

782 CrossFit 101 - 730pm (CF782)

Strength & Skills

Overhead Squats

We will learn how to do an overhead squat from the rack. If it feels good focus on good depth and technique, but if not just stay with good form.

Plate G2OH

Something to keep that heart rate going.

4 Sets in 10-12 minutes

4 Overhead Squats (from the rack)

8 Plate G2OH (to practice)

Conditioning

14 minute Ascending Ladder

4,8,12,16…

cal Row

Overhead Squats or Front Squats

Plate G2OH

MB Situps

- Team 782

ber1010
Sunday, October 20, 2019

Good Sunday!

Hope to see you all in the gym here shortly!

Come one, come all to our class at 10am on Sunday morning.

Skill Practice

9 minutes spent on Handstand Walking or Handstand Holds

In between sets of Handstand Walking set up gear for the workout

After a solid warm up grab a team of 3 and practice your handstand holds against the wall or freestanding and then get out there walking or working on your wall walks.

Conditioning

‘Nine & Fine’

2 - 9 minute AMRAPs - no break between AMRAPs

1.

200m Run or Row

12 KB/DB Goblet Squats

9 HSPU/Box HSPU

6 Double DB Snatch

2.

200m Run or Row

12 Air Squats

9 Pushups

6 DB Burpees

- Team 782

ber1010
Saturday, October 19, 2019

Hello all!

Saturdays are for the Open Workout 20.2.

We have class at 8/10/11 and then CrossFit 101 at 9am.

We will also have judged heats starting at 12 noon. Come watch me take on Rob Lantz after he had to re schedule for Saturday afternoon.

At 782 Athletics we have class at 10am!

Athletics - 10

Open WOD 20.2

20 minute AMRAP

4 DB Thrusters (50/35) (35/20) (20/15)

6 T2B/Leg Raises/Knee Tucks

24 DU’s/48 SU’s

CrossFit 101 - 9am (CF782)

20 minute AMRAP

4 DB Thrusters

6 Knee Tucks

48 SU’s

- Team 782

ber1010
Friday, October 18, 2019

Hello and good day.

Reminder that Rob & I are throwing down Friday evening for Open WOD 20.2.

As well Greg will be throwing down with Anikha and Mike and I will have my good friend visiting from England there to get involved in the festivities as well!

Classes will be on as usual Friday, 6/9/12/430/530 with judged open heats from 630 to 8pm that evening. Open gym is for teens from 330 to 430 as well.

On Saturday we have class at 8/10/11 with CrossFit 101 at 9am and then Judged Open heats from 12 until 2. Sunday class on at 10 as well.

This is all for CrossFit 782.

782 Athletics we have class at 6/12/430/530 on Friday and then class at 10 on Saturday. All members of 782 are welcome to both locations!

Remember to get your gear ordered soon. We will be putting in an order for toques and sweats and crews shortly. We have about 20 people with orders in and will not be ordering a ton of extra in our supply.

Athletics - 6/12/430/530

Olympic Lifting Technique & Strength

E2MOM x 5 Rounds - 10 minutes

Power Clean + Hang Clean + Front Squat

In this 2 minute block we are looking to work on our Olympic Lifting Technique before working on it under fatigue in the conditioning.

Communicative Conditioning

Mr Jones & Me’

18 minute AMRAP with a Partner - alternate movements with a partner

12cal Row/Bike/Ski or 200m Run

9 Burpee Box Jump Overs

6 Strict Pullups (banded/assisted/etc.)

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

Something a little slower of pace here. Do your burpee box jump overs fast, but leave something in the tank to move steady through the pullups and snatches. We want to build strength & power under fatigue with this workout. Scale your pullups as need be, but they should be unbroken for the first few sets.

- Team 782

ber1010
Thursday, October 17, (CF782)

Thursday. Let us get it!

Busy weekend ahead with Rob & I throwing down on Friday night.

No other takers yet going head to head, but we will be here Friday night after the 530 class until 8pm going through Open Workout 20.2. On Saturday we will have our classes at 8/10/11 doing the Open WOD and then judged heats in the afternoon from 12pm to 2pm for those who are registered in the open or just want to come in and give it a run through.

Sunday we have class at 10. We also have the Cross Country Provincials going down in Mill River for a lot of our younger athletes who trained with us this summer. We wish them the best of luck.

We also have class at 10am in Stratford at 782 Athletics on Saturday!

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

Handstand Pushup Capacity - Double Under Skill Work

E3MOM x 12 Rounds (12 minutes)

3-8 Strict HSPU or 10 Box HSPU

50 DU’s or 45 seconds of DU purposeful practice

5 Ring Dips or 5-10 Box Dips

10 Lateral Hops over Parallette/DB/Line

Work through your handstand pushups with good quality and then get in some high quality practice for your skipping.

Conditioning

‘Silly Rabbit’

4 Rounds for Time - 16 Minute Cap

12 Left Arm DB S2OH

6 Box Jump Clears

12 Right Arm DB S2OH

6 Box Jump Clears

Rest 1 minute between rounds

Choose a height you can clear well and go for it. As well choose a weight you can go unbroken for the S2OH.

782 PrimeTimers - 10am

Strength

4 sets

Barbell Deadlifts x 5 reps

Ring Rows x 5 reps

MB Slams x 10 reps

Conditioning

3 mins on - 3 mins off x 3 Rounds

10 Russian KBS

5 Burpees

ME cal Row with remaining time

782 Adaptive - 11am

Strength & Conditioning

‘Chipper’

6 cal Bike

12 Shuttle Wheels

18 MB Slams

24 cal Ski

60 cal Row

Afterwards hit 3 pullups for 4 sets.

782 Teens - 330pm

Handstand Pushup Capacity - Double Under Skill Work

E3MOM x 12 Rounds (12 minutes)

3-8 Strict HSPU or 10 Box HSPU

50 DU’s or 45 seconds of DU purposeful practice

5 Ring Dips or 5-10 Box Dips

10 Lateral Hops over Parallette/DB/Line

Work through your handstand pushups with good quality and then get in some high quality practice for your skipping.

Conditioning

‘Silly Rabbit’

4 Rounds for Time - 16 Minute Cap

12 Left Arm DB S2OH

6 Box Jump Clears

12 Right Arm DB S2OH

6 Box Jump Clears

Rest 1 minute between rounds

Choose a height you can clear well and then push the pace. As well choose a weight you can go unbroken for the S2OH.

782 CrossFit 101 - 730pm

Strength & Skill Work

15 minute EMOM

0: 5 Deadlifts - build in weight as you go

1: 10 Ring Rows

2: 30 sec Active Hang from the Bar

Similar to Tuesday’s structured strength work. Build up in weight and move well.

Conditioning

12 minute AMRAP

6 Burpee Box Jump Overs

9 Ring Rows

12 American KBS

15 Situps

50 SU’s

- Team 782

ber1010
Wednesday, October 16, 2019

Good evening!

Let’s get it this Wednesday.

Remember that comp class starts at 630 and includes the class conditioning from 630 to 730 and then moves into your Olympics Lifting and Gymnastics at 730. A great chance for you to practice your lifts and get into some skill work on your bodyweight movements. This is at CrossFit 782.

Talk to your one of your coaches if you would like to get some gear!

We have shirts, hoodies, and zip ups in stock and then you can go online to get your toques, sweats, and crews ordered.

As well this Friday Rob Lantz and I are going to head to head in Open 20.2. There will be lots of other athletes around throwing down between Friday and Saturday so come on out and cheer on your fellow 782 members!

Athletics - 6/12/430/530

Aerobic Capacity

‘Breathe, Stretch, Shake’

0:00 - 10:00 minute mark

10 minute AMRAP

20 Jumping Lunges

15 American KBS

10 Pushups

10:00 - 20:00 minute mark

3 Rounds

400m Run

15 T2B/Leg Raises/Knee Tucks

20:00 - 30:00 minute mark

30-20-10 (24/16/8)

cal Row

WBS

With a running clock let’s get after it. We will send you off in two groups. One group at the 0 minute mark and the next group at the 10 minute mark so we do this in the order given above. After a warm up to get you through the movements we will get into the first AMRAP. Slow is steady and steady is fast on a workout like this.

On the second part go hard(ish) on the run and choose a number on the T2B you can do unbroken each round. Run should take under 2 minutes. Scale distance as necessary. Should be finished this second part before the 20 minute mark.

On the last part just hang on for dear life. Row steady and then get into those wall ball shots.

Stars 4 Life - 10am (CF782)

Strength & Skills

4 Rounds or Sets

4 Back Squats

4 Pullups/Ring Rows

8 MB Situps

Conditioning

12 min Partner AMRAP - alternate movements

150m Row

12 WBS

9 Pushups

6 Box Jump Overs orStep Overs

3 Burpees

782 Kids - 330pm

Aerobic Capacity - Breathe, Breathe, Breathe

0:00 - 5:00 minute mark

5 minute AMRAP

10 Jumping Lunges

8 Russian KBS

6 Pushups

5:00 - 15:00 minute mark

3 Rounds

200m Run

10 MB Situps

15:00 - 25:00 minute mark

12-9-6

cal Row

WBS

The first two parts we will do together and for the last part we will break you into two heats!

If we have time we will work on skills and games!

Competitive Class - 630 - 830pm (CF782)

  1. Class WOD

  2. Olympic LIfting

    1. 5 minute EMOM

      1. Snatch Pull + Snatch High Pull + Power Snatch

    2. 10 minutes to build

      1. TnG 2 rep Power Snatch

    3. 4 Rounds

      1. 3 Snatch Deadlift

  3. Death by Strict HSPU

    1. 1 strict HSPU/2 SHSPU/3 SHSPU… every minute

- Team 782

ber1010
Tuesday, October 15, 2019

Happy Thanksgiving Everyone!

Open week #1 was also a huge success. We had a ton of people come out to throwdown and a ton of spectators on hand to watch our athletes and cheer them on as they moved through the pain cave of G2OH and burpees over the bar.

Next week we will be featuring some head to head match ups on Friday evening and Saturday afternoon. Rob Lantz and I will be throwing down on Friday evening in one of the first marquee matchups of the 2020 open season. There will be more match up pairings announced later in the week.

I will also be having one of my good friends from England here to visit for the weekend. Paul and I met in Korea and trained together for a number of years. He will be here from Thursday evening until Sunday evening and will be at the gym plenty training and getting to know everyone at 782. We will also be out on the town Friday and Saturday evening and hope you will be able to join us!

Our PrimeTimers class will be on tomorrow at 10am!

Check out the new 782 Swag here and make your purchase!

https://crossfit782.membertracker.io/products/store

Athletics - 430/530

Olympic Lifting Technique

6 minutes to warm up with the following complex at light weight. Try to get in 4 sets.

Deadlift + Hang Clean + Front Squat + Strict Press + Push Press

We will warm this up as a a group and then let you get into the barbells. Try your first set with just the barbell and then build a bit from there within the 8 minutes before we move right into our second part of the Olympic Lifting session.

10 minutes to build in the following complex:

Clean + Front Squat + S2OH

Now we get to lift some weight straight from the floor and get it overhead. Try to squat clean the weight if possible and if not power clean and then hit your front squat and then shoulder to overhead.

In between each set practice your pullups or ring rows for the workout.

Speed Training

2 minutes on - 2 minutes off x 3 Rounds

15/10 C2B/Pullups or 10 Deep Ring Rows

10 Burpees

ME Clusters (135/95) (95/65) (75/55)

Cluster - Ground to Overhead going through a squat

Scale the number of pullups or ring rows to finish in one unbroken set or 30 seconds.

782 PrimeTimers - 10am (CF782)

Strength

4 sets - Build in weight & improve technique

4 Back Squats

8 Pushups (off wall/box/floor/barbell)

Conditioning

12 minute AMRAP

200m Row

6 MB Situps

12 Lunges (6 per leg) - can be walking or stationary

Get in and get after it!

782 Adaptive - 11am (CF782)

Strength & Conditioning

5 minute AMRAP x 4 Rounds - rest 2 minutes b/w rounds

5 Pullups

10 Plate G2OH

15 WBS

ME cal Row until the 5 minute mark - Should be working until the 2 minute mark or so with 3 minutes to get that rowing in.

782 Kids

Warmup

Waiter Tag

MB/Abmat Relay Race

Conditioning

2 mins on - 2 mins off x 2 (8 minutes) - Do this twice - In between work on skills

100m Run

15 Squat Jumps

ME Burpees

Skills

Rope Climbs

Rowing

MB Situps

782 CrossFit 101 - 730pm (CF782)

Strength

15 minute EMOM (5 Rounds)

0: 3 Back Squats

1: 5 DB Push Press (2 DBs)

2: 15 Situps

A little structure now to build some strength in your upper body, lower body, and core. Build in weight as you feel comfortable with these movements.

Conditioning

5 Rounds

9 Knee Tucks/Leg Raises

12 Squats

15cal Row

Come in and get after this one here!

- Team 782

ber1010
Monday, October 14, 2019

Come one, come all to our Thanksgiving workout!

Classes will be at 9am and then 1030am at CrossFit 782 with open gym until 1pm.

This will be a 30 minute team workout!

- Team 782

ber1010
Sunday, October 13, 2019 (CF782)

Hello, Hello!

Sunday Funday here at 782.

Reminder that on Monday we have our holiday hours.

Both classes will be at CrossFit 782 for all 782 members. Classes are at 9am and 1030am and then we have open gym until 1pm.

This will be a group workout with tons of fun and energy with all your favourite people. Come one, come all on Monday for some fantastic fitness.

CrossFit - 10am

Gymnastics Strength

3 Rounds for Quality

2 Perfect Wall Walks

8 Ring Rows

12 V-Snaps

200m Row

Use this as the end of your warmup. Practice high quality reps here.

Conditioning

E4MOM x 5 Rounds

12 Pushups

8 DB Step Ups (4 per leg)

40 DU’s/60 SU’s/30 secs practice

200m Run

Scale the numbers/movements as need be to finish your work in 2 and a half to 3 minutes. The goal is to move steady, with a purpose through each round.

- Team 782

ber1010
Saturday, October 12, 2019

Hello all!

Reminder that tomorrow we have classes as usual at 8/10/11 and then CrossFit 101 at 9am.

We will also be running judged heats in the afternoon from 1pm to 3pm.

http://cf782.cfopenschedule.com/

Charles Sanderson is coming in as well at 12pm to do a yoga/mobility seminar.

Athletics - 10am

Skill

Learn how to Power Snatch

We have worked on our DB Snatch and now we get to work on our Olympic Lifting with a barbell.

Strength

4 Sets

4 Power Snatch (add some weight if comfortable) - build on technique

6 Perfect Pushups

Conditioning

16 minute AMRAP

4 Power Snatch

6 Bar Facing Burpees

8 DB Step Ups (1 DB, held anyway you like, 4 per leg, alternating)

100m Run

- Team 782

ber1010
Friday, October 11, 2019

Happy Thanksgiving weekend everyone!

This weekend on Saturday we have YogaGrove’s mobility and yoga seminar with Charles Sanderson at 12pm at CrossFit 782.

On Monday we will have two classes, one at 9am and one at 1030am. Classes for Saturday and Sunday on as usual. Saturday is 8/10/11 with CrossFit 101 at 9am. Sunday class is at 10am. At 782 Athletics we have class at 10am on Saturday.

As well get signed up for the CrossFit Open at https://games.crossfit.com/

We will be running heats on Friday evening from 630 to 8pm and Saturday from 1pm to 3pm. You can sign up for a heat if you want to be judged here in the link below .We will be doing the workouts Saturday mornings at the gym without a judge in our regular classes for all members.

http://cf782.cfopenschedule.com/

https://crossfit782.membertracker.io/products/store

We will be putting in an order next week for our clothing. Check out the new toques, sweats, and crews!

Athletics - 6/12/430/530

Gymnastics Complex & Strength Work

12 minutes to complete 4 sets

2 Bar MU’s + 3 C2B + 4 T2B + 3 C2B + 2 Bar MU’s

or

3 C2B + 5 T2B + 3 C2B

or

5 Strict Pullups + 5 Leg Raises/High Knee Tucks

After each set complete 15 Squat Jumps.

We are going to take some time out of our day here to work on our strength hanging from the bar. Move well here and choose an option you can attack with a purpose for improving yourself.

Communicative Conditioning

For Time with a Partner

‘Long Gone’

100 Front Squats (75/55) (55/35) (45/25)

100 DB Hang Power Clean & Jerks

100 MB Situps

100 Box Jump Overs

Partner A works on completing the chipper while partner B goes on a 200m run. When partner B returns they switch roles. A lot of communication here is needed to stay on task and make your transitions as seamless as possible.

782 Teens - 330pm (CF782)

Open Gym

- Team 782

ber1010
Thursday, October 10, 2019 (CF782)

Hello!

Remember to get signed up for the open workouts here at:

https://games.crossfit.com/

We will be running judged heats on Friday evenings from 630pm to 8pm and then on Saturday afternoons from 1pm to 3pm. We will also be doing the workout or adapting it as best we can for our Saturday morning classes. As well get your name signed up on the board!

We will also be putting a gear order in shortly. Here is the link to place your order:

https://crossfit782.membertracker.io/products/store

We also have Charles coming in this Saturday at 12 to do a mobility seminar!

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

Posterior Chain Stamina

12 minutes to build to a heavy 5 rep Deadlift

After each set hold a hollow hold for 20 to 30 seconds to balance out that lower back/hamstring work.

Conditioning

‘Mashed Potatoes’

21-15-9

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

V-Snaps

Burpees

Move smart through these reps. Efficient, composed and with a purpose.

782 PrimeTimers - 10am

Strength

4 sets building in weight

5 Deadlifts

10 Situps

15-20 sec active hang from the bar

Take your time here moving through your deadlifts and if you feel comfortable add some weight.

Conditioning

2 Rounds or maximum 12 minutes of work

400m R0w

200m Run

10 Plate G2OH

782 Adaptive - 11am

Strength

3 sets

3-5 Box Dips

5-7 MB Slams

Conditioning

5 cal Bike

10 Shuttle Wheels

15 cal Ski Erg

1000m Row

Move steady through the first parts and then get after it!

782 Teens - 330pm

Posterior Chain Stamina

12 minutes to build to a heavy 5 rep Deadlift

After each set hold a hollow hold for 20 to 30 seconds to balance out that lower back/hamstring work.

Conditioning

‘Mashed Potatoes’

21-15-9

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

V-Snaps

Burpees

Move smart through these reps. Efficient, composed and with a purpose.

782 CrossFit 101 - 730pm

Skills

Learn the DB Snatch (alternating arms)

We will also practice our Olympic lifting here. Move well and move with your hips to get that dumbbell overhead.

Practice/Review Pullups/Ring Rows

Strength

Move between these two movements

3 sets

10 DB Snatch (5 per arm, alternating)

3-5 Pullups (banded/partner/etc.) or 10 Ring Rows

Conditioning

Chipper

1000m Row

80 DU’s or 160 SU’s

60 Situps

40 DB Snatch (20 per arm, alternating)

20 Burpees

Something we have never done before, but we will work through each movement one at a time getting though all the reps!

- Team 782

ber1010
Wednesday, October 9, 2019

782 Updates:

Keep up your consistency. Consistency beats intensity, volume, enthusiasm, etc. every time when it comes to your training, your sleep, your nutrition. Stay the course for your goals and keep taking one step at a time forward. Surround yourself with those people who will help you stay on track when times get tough and stick by their side when you see them going through something. Now hope to see you in the gym this week continuing to pursue your best you!

Remember comp class is on Wednesday evenings. It includes the 630pm class and then your Olympic Lifting and Gymnastics strength and skill work from 730 to 830.

Athletics - 6/12/430/530

Aerobic Capacity & Benchmark

‘The Tortoise & The Hare’

Mile & a Half Run (2.4K)

3 Rounds

400m Jog (60%)

400m Run (85-95%)

You can scale the fast run to 200m or 300m.

Choose your pace. Move steady. Find a real distinction in your run and jog and stick with it when you mind tells you not to. Build up that mental strength as you improve that aerobic capacity. Choose a distance on the run you can keep a hard pace going for the four runs and then still use the jog on the 400m to recover.

20 minute Cap on this section of the workout

5 minutes after you finish this workout (or at the 20 minute mark) - should be a pace where you have something left in the tank.

‘Karen (Chin)’

150 WBS for time (20/14 to a 10’/9’ target)

Scale the weight and height instead of scaling the number.

35 minute Cap total on these two sections.

We will warm up well and then get your started crushing out these two amazing little pieces of fitness.

Stars 4 Life - 10am (CF782)

Strength

5 sets

5 Deadlifts

2 Wall Walks

Build in weight for your deadlifts and increase your form and distance for the wall walks.

Aerobic Capacity

10 minute AMRAP with a partner

200m Run Together

15 MB Situps (alternating, partner 1 does 10 mb situps and then partner 2 does 10 mb situps)

10 Burpees (alternating, partner 1 does 10 burpees and then partner 2 does 10 burpees)

782 Kids - 330pm

Aerobic Capacity & Benchmark

‘The Tortoise & The Hare’

Mile & a Half Run (2.4K)

2 Rounds

400m Jog (60%)

400m/300m/200m Run (85-95%)

‘Karen (Chin)’

50 WBS for time (20/14 to a 10’/9’ target)

Scale the weight and height instead of scaling the number.

20 minute Cap total on these two sections.

We will warm up well and then get your started crushing out these two amazing little pieces of fitness.

Competitive Class - 630 - 830pm (CF782)

Part 1

Aerobic Capacity & Benchmark

‘The Tortoise & The Hare’

Mile & a Half Run (2.4K)

3 Rounds

400m Jog (60%)

400m/300m/200m Run (85-95%)

Choose your pace. Move steady. Find a real distinction in your run and jog and stick with it when you mind tells you not to. Build up that mental strength as you improve that aerobic capacity. Choose a distance on the run you can keep a hard pace going for the four runs and then still use the jog on the 400m to recover.

20 minute Cap on this section of the workout

5 minutes after you finish this workout (or at the 20 minute mark) - should be a pace where you have something left in the tank.

‘Karen (Chin)’

150 WBS for time (20/14 to a 10’/9’ target)

Scale the weight and height instead of scaling the number.

35 minute Cap total on these two sections.

We will warm up well and then get your started crushing out these two amazing little pieces of fitness.

Part 2

Olympic Lifting Technique & Capacity

5 minute EMOM

High Hang Snatch + Hang Snatch

5 minute EMOM

Pause Hang Snatch (3 second pause)

10 minute E2MOM

Snatch

Part 3:

Gymnastics Complex

E3MOM x 5 Rounds (15 minutes)

3 Strict C2B + 3 Kipping C2B + 3 Butterfly C2B + 3 Bar MU’s

30-60 second Handstand Walking Obstacle Course after each set.

- Team 782

ber1010
Tuesday, October 8, 2019

Hello all!

Welcome to a wonderful Tuesday here at 782.

We have filled up our CrossFit 101 sessions for Monday/Tuesday/Thursday evenings at 730pm and Saturday mornings at 9am. This will run until the end of November. Any of our regular members can attend these classes as well. The skill level of this classes will be for beginners, but the workouts will still be hard on the heart and the lungs.

We have added an intro class on Sunday mornings at 11am for anyone who wants to come in and try a free trial class of CrossFit.

We also have a free trial class for teens tomorrow after school at 330pm. Come one, come all to check this out for any student or student-athlete looking to improve their fitness.

https://crossfit782.membertracker.io/products/store

Check out the link above to get your new 782 gear ordered. We will be putting in our order next week!

Athletics - 430/530

Olympic Lifting Technique & Pressing Stamina

5 minutes to complete 4 sets building (a bit) in weight

2 Jerk Drives + 1 Push Press

The goal here is to practice staying tall in the dip. A jerk drive is the dip and drive of the push press/jerk/split jerk, without actually going fully overhead, but working on completely that upward motion.

Directly into

5 min EMOM

20 seconds max reps Push Press (135/95) (95/65) (75/55)

Gymnastics & Weightlifting Conditioning

‘Bubbalicious’

7 minute Ascending Ladder

3,6,9,12,15…

S2OH (115/75) (95/65) (75/55)

T2B/Leg Raises/Knee Tucks

Move efficiently. Make sure you breathe through each moveement as you make your way up that ladder. If you come out hot you better be able to hold on to that pace.

Handstand Pushup Capacity

E3MOM x 3 Rounds

3 - 10 Strict HSPU/Box Pushups (choose a number and stick with it each round)

60 sec weighted plank (on hands)

782 Adaptive - 11am (CF782)

Strength & Conditioning

4 minutes of work - 1 minute of rest x 5 Rounds

4 Pullups

8 Shuttle Wheels

12 Clean & Jerks (DB) - 6 per arm

16 WBS

ME cal Row (until the 4 minute mark)

After each round you have one minute to transition and begin the next round.

782 Kids - 330pm

Warmup

Relay Races

The Floor is Lave

Conditioning

‘Bubbalicious’

4 minute Ascending Ladder x 2 - Skill Work between each AMRAP

2,4,6,8…

DB Push Press

Hang Knee Tuck/Leg Raise

Burpees

Skills

Pullups

Double KB Deadlift

Pushups

782 CrossFit 101 - 730pm (CF782)

Skills

Learn the DB Hang Power Clean & Jerk

This will be our first introduction into Olympic Lifting. Focus on moving the dumbbell with your hips for both movements.

Practice/Review Box Jump Overs

Strength

Move between these two movements

3 sets

6 DB Hang Power Clean & Jerks (3 per arm)

3 Burpee Box Jump Overs

Work through these sets adding a bit of weight to your dumbbell if you feel comfortable doing so and practice stringing together your burpee and box jump over.

Conditioning

3 minute AMRAP - Rest 1 minute x 4 Rounds

3 Burpee Box Jump Overs

6 DB Hang Power Clean & Jerks (3 per arm)

9 MB Situps

Something a little spicy here. Keep moving for your 3 minutes and hold a similar pace for each round.

- Team 782

ber1010
Monday, October 7, 2019

Woooooo Monday!

This Saturday, October 12 at 12pm we will be having our mobility seminar with Charles Sanderson. This will help you with your mobility for many different movements in CrossFit and will also give you some ideas on how to stretch and what to stretch at the end of class or at home. Please send me a message or email if you plan on attending this seminar.

Classes for Monday, Thanksgiving, will be at 9am and 1030am with some open gym time until 1pm after the second class. Come one, come all to a great group class for a bit of training and a bit of fun.

We are having a teens trial class this Tuesday at 330pm, October 8. If you have anyone interested in checking out this class for students in grade 7-11 please bring them along to give it a go. We will also be having a trial class at 782 Athletics on Tuesday night at 630pm.

We also have new gear up for sale online and we will be making after the Thanksgiving weekend. We have crewnecks, toques, and sweats up with our 782 patch.

https://crossfit782.membertracker.io/products/store

Athletics - 6/12/430/530

Squatting Strength & Stamina

Back Squats

0:00 - 5:00

Back Squats - 3 sets of 5 reps

5:00 - 10:00

Back Squats - 3 sets of 3 reps

10:00 - 15:00

Back Squats - 3 sets of 1 rep

After a solid warmup to get the hips moving we’ll give you a running clock to complete the following work. This will not be the time to hit a PR, but a chance for you to get some good movement in at a moderate weight under fatigue. Add some weight each set if you feel good during these reps. If not focus on really solid movement rather than stacking weight just to stack weight.

Pacing & Conditioning

‘Training Day’

300m Run

Rest 1 minute

300m Run

15 Back Squats (135/95) (95/65) (75/55)

Rest 1 minute

300m Run

15 Back Squats (135/95) (95/65) (75/55)

15 Burpees.

Rest 1 minute

300m Run

15 Back Squats (135/95) (95/65) (75/55)

15 Burpees

100’ DB OH Walking Lunge (one DB overhead)

782 PrimeTimers - 10am (CF782)

Strength & Balance

3 Sets

5 Back Squats

20 sec plank

20 sec left leg hold

20 sec right leg hold

If you feel good add some weight to your back squats and then continue to work on your core with those MB Situps

Conditioning

12 minute AMRAP

100m Run

15cal Row

10 DB Snatch

15 Squats

782 Kids - 330pm

Warmup

MB Relay Race

Waiter Tag

Squatting Strength & Stamina

Front Squats

Learn to Squat with a DB or a BB

Take your time with the weight and practice good form.

Conditioning

5 minute AMRAP x 2 - Skills between AMRAPs

200m Run

15 Squat Jumps

10 MB Slams

5 Burpees

Skills

Rowing

Rope Climbs

Wall Walks

CrossFit 101 - 730pm (CF782)

Skills

Learn to Front Squat

We will introduce you to a new way to squat with your front rack position. We will take some time to warm up this movement and your upper body to hold the par the correct way. .

Learn Knee Tucks

We will get you hanging from the bar again and work on our knee tucks and core and grip strength.

Strength

Move between these two movements

3 sets

5 Front Squats

5 Knee Tucks or Leg Raises

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

Conditioning

5 Rounds

200m Run

10 Goblet Squats or Front Squats

10 Knee Tucks or Leg Raises

A little classic CrossFit workout for you getting in some conditioning or cardio, weightlifting, and gymnastics. Pace yourself on this as you get use to these movements.

- Team 782

ber1010
Sunday, October 6, 2019 (CF782)

Sunday Funday ladies and gentlemen.

We had a fantastic turnout on Saturday at lunch time for our first Fall Fitness Seminar. We had a two hour session on gymnastics and how to improve your movement for these skills on the bar and on your hands.

Next Saturday at 12 we have our mobility/yoga seminar with Charles Sanderson from YogaGrove. He will be working on how to improve your fitness through stretching, mobility, and body awareness.

Now tomorrow get on into the gym when you can! We have class at 10 and then open gym at 11 and a free trial class at 11 as well all at CrossFit 782.

CrossFit - 10am

Olympic Lifting Technique

10 minutes to build to a heavy 2 rep Power Snatch - TnG. As it gets heavy you can drop it between your reps and re set and go again.

After each set of snatches hit 10 Hollow Rocks

Take your time with your snatches and build in weight as you focus on your technique.

Skilled Conditioning

18 minute AMRAP

12 V-Snaps

9 Burpees

6 Power Snatch (135/95) (95/65) (75/55)

300m Run

Rest 1 minute after each round. Sprint that round, especially the run before your rest and then get set to move well again the next round.

- Team 782

ber1010
Friday, October 5, 2019

Saturdays are for Cindy!

Another benchmark test here to get your weekend started.

Great day at both spots on Friday. Make sure you check out 782Athletics.com and our space in Stratford if you have not yet. Great location there and great training vibe going on with our new members to 782.

We are putting out a pre order for sweats/toques/crewnecks/hats as well and will be ordered with our patches we currently have. Get your gear to stay warm this fall and into the winter.

We also have our first Fall Fitness Seminar this Saturday at 12 noon at CrossFit 782. This is free for all 782 members and $15 for non-members. Send me a message or email if you want to check it out!

Our 9am class now at CrossFit 782 is programmed for our CrossFit 101 athletes. Any member can attend this class, but it is based more on an introduction to CrossFit.

Athletics - 10

BENCHMARK ALERT

‘Cindy’

20 minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

‘Scaled Cindy’

5 Pullups/Ring Rows

5 Pushups

15 Air Squats

5 Pushups

Choose the second version if you are really looking at improving your pushups.

Gymnastics Endurance & Stamina

3 Sets - Rest as much as needed between sets

ME Ring MU’s

or

3-5 Strict Pullups (banded or partner if need)

Get to work now on your gymnastics or save it for the seminar at 12!

CrossFit 101 - 9 (CF782)

Skills

Learn to Wall Walk

We will introduce your wall walks and talk about the handstands.

Walking Lunge

We will also introduce the walking lunge as a conditioning and strength piece. We can add some weight to this movement as well if need be.

Strength

Move between these two movements

4 sets

2 Best Height Wall Walks or 30 sec Handstand Hold

50’ Walking Lunge (add a KB or 2 DBs if need be as you become more comfortable with this movement)

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

Conditioning

15 minute AMRAP

1 Wall Walk

3 Pushups

50’ Walking Lunge (from wall to end of soft mats)

7 Burpee on to Plate

9 Plate G2OH

We will also introduce the plate movement here to work on moving something from ground to overhead.

Gymnastics Seminar - 12 noon (CF782)

- Team 782

ber1010
Friday, October 4, 2019

Hello 782ers.

Hope your week is winding down well and you are excited for the weekend.

Reminder that every Wednesday night we have competition class from 630-830. We will also be adding this class in on Saturday afternoons for people who want to focus more on Olympic Lifting & Gymnastics to go along with their conditioning. Competition class can be for anyone looking to improve these skills or take a bigger step towards their competitive goals in CrossFit or training.

This Saturday we have our first Fall Fitness Seminar at 12pm at CrossFit 782 and this is free for all 782 members. The focus this week is on high skilled gymnastics and it is $15 for non 782 members.

As well we have some new gear going to be ordered, crew necks, toques, and sweat pants. We will be putting an order out shortly for pre-sale. There are still hoodies and shirts up for grabs. Talk to one of your coaches about getting one.

Athletics - 6/12/430/530

Olympic Lifting Technique

10 minutes to build to a heavy Clean Complex:

  1. 2 Hang Cleans + 2 Shoulder to Overhead

Choose your progression here based on your comfort level with this movement. Take your time and try to get 4-5 solid lifts in within the 10 minutes before we transition fluidly right into our conditioning parts.

At the 12 minute mark on the clock we will start our conditioning so do not build crazy high during this 10 minutes as you will have the chance to hit heavier in the workout.

Strength & Skilled Conditioning

‘Mr. Clean & Press

10 min Block with a partner

50 Pistols or 50 Goblet Squats

40 T2B/Leg Raises/Knee Tucks

30 Burpee Box Jump Overs

Max Weight 3 Rep Hang Clean (solid movement here)

At the 10 minute mark

50 Pistols or 50 Goblet Squats

40 T2B/Leg Raises/Knee Tucks

30 Burpee Box Jump Overs

Max Weight 3 Rep Shoulder to Overhead

Scale your numbers so that between you and your partner you can finish the conditioning within that 5-7 minute range. If longer scale the numbers down. You do not want to blow yourself up during this, but go at a steady pace so you can get right to work on your cleans.

At the 10 minute mark, repeat and crush it out again.

At the start of class we will warm you up and go through all the movements and then get your fired up to hit this beauty little workout. Communicate with your partner to get through the movements as efficiently as possible and then from there hang on to the bar and lift some weight.

- Team 782

ber1010
Thursday, October 3, 2019 (CF782)

Belief.

It is such an important part of life. It could mean everything. We are all gifted with certain genes, certain tendencies, certain environments we live in or grew up in. But as we grow and as we move through life we have to have belief in ourselves, we have to believe we can grow, move forward, change the things we can control, and believe we can accept those things we can not control.

As you go through this week I want you to think about the words you tell yourself. Your inner voice. Are you able to change the narrative in your own mind of what you tell yourself, about yourself? Think about that and focus on the belief in yourself to grow, to face challenges, to learn new things. And let that guide you into the weekend.

Reminder that this Saturday from 12 til 1/130 we will be having our first Fall Fitness Session on High Skilled Gymnastics. This is at CrossFit 782 and is open to all 782 members and $15 for non-members.

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

Upper Body Strength Stamina

12 minutes to hit 4-5 sets of the following movements

3 Bench Press (close-grip)

5 Strict T2B/Leg Raises

7 Heavy MB/D-Ball Slams

Grab a team of 3-4 people and get moving through these 3 movements for high quality.

Grunt Work Conditioning

‘Ready, Steady, Go’

4 Rounds For Time

8 DB S2OH (left) (50/35) (40/25) (35/15)

16 MB Situps

8 DB S2OH (right) (50/35) (40/25) (35/15)

16 Plate G2OH (45/25) (35/15) (25/10)

Find your space, in your head and on the floor, and get to work.

782 PrimeTimers - 10am

Strength & Conditioning

3 Rounds

5 Deadlifts (with a barbell adding weight if possible)

10 Wall Pushups/Bar Pushups/Pushups

15 Squats

Something a little different here. Working on some strength under fatigue. Take your time and move well before anything else.

Cardio City

10 min AMRAP

5 MB Thrusters (new movement alert!

100m Run/Jog/Walk

200m Row

Now time to breathe heavy!

782 Adaptive - 11am

Strength & Conditioning

30min AMRAP

6cal Bike

8 Box Dips

10 Shuttle Wheels

12 MB Slams

14cal Row

16 WBS

782 Teens - 330pm

Upper Body Strength Stamina

12 minutes to hit 4-5 sets of the following movements

3 Bench Press (close-grip)

5 Strict T2B/Leg Raises

7 Heavy MB/D-Ball Slams

Grab a team of 3-4 people and get moving through these 3 movements for high quality.

Grunt Work Conditioning

‘Ready, Steady, Go’

4 Rounds For Time

8 DB S2OH (left) (50/35) (40/25) (35/15)

16 MB Situps

8 DB S2OH (right) (50/35) (40/25) (35/15)

16 Plate G2OH (45/25) (35/15) (25/10)

Find your space, in your head and on the floor, and get to work.

782 CrossFit 101 - 730pm

Skills

Learn to Strict Press + Push Press

We will review the movement patterns for these two and then then get to work.

Wall Ball Shot

We will introduce the Wall Ball Shot as it goes with our squat and press.

Strength

Move between these two movements

4 sets

5 S2OH - Build in weight each set if possible - this can be a strict press or push press

10 WBS

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

Conditioning

4 Rounds For Time

‘Push the Pace’

15cal Row

12 Walking Lunges (6 per leg)

9 WBS

6 S2OH

Our first real chance to work to a certain task. Take down the weight for the push press and move well through your 4 rounds. Maximum 16 minutes of work.

- Team 782

ber1010