Friday, April 10, 2020
Hello Team 782!
Tonight is the last night to purchase your shirts from Stay Golden Custom Apparel.
https://team782.staygolden.ca/
The proceeds from this shirt order will be going out to help those in need in our local community.
Remember to check out https://cf782.onramp.online/checkin for your weekly check ins so we can continue to support your health and wellness
Next week we are going to be adding a 7am class to our schedule on Tuesday, Wednesday, and Thursday. The morning crew has always been a loyal, close knit group, who always support one another from the moment they walk in the door until the last bar has been lifted. You can catch us on Zoom using the same link for the other 12pm and 5pm classes.
On the weekend and at the start of next week we have a few more member workouts to roll out as well as the awards to go out with these workouts!
CrossFit Zoom Workouts - 12pm/5pm
https://unitedinmovement.org/workouts/
United in Movement Workout 5
3 minutes on - 1 minute off x 5 Rounds
21 Alternating Jumping Lunges per leg (42 total) or 21 Step Back Lunges
15 DB Floor Press (30 total, 15 left arm/15 right arm) or 15 Pushups
9 Reverse Burpees/6 Reverse Burpees
Max Broad Jumps (4’/3’)/Box Jumps
At the start of the workout you will do 42 jumping lunges or 21 Step Back Lunges. If you have a DB try out the DB floor press, 15 per arm or 15 total or 15 pushups. After that you will complete 9 or 6 reverse burpees, depending on how you do with these and then you will complete as many broad jumps as possible until the 3 minute mark. If you really want to get technical you can measure out 4’ for guys and 3’ for girls to jump each time.
Accessory Work
Running
1. Hill repeats
Similar to last week’s stride workout. This effort consists of short repeats up a hill with a jog down. Make sure you’re warmed up before you go at this one. Ideally, the hill should take 45-90 seconds to run up. We will often do this one on the hill on the trail behind the UPEI track or on Commonwealth Drive leading up to West Royalty School, but any reasonable hill will do. You can also do this one quite easily on a treadmill. Focusing on form, run up the hill around 5km race pace then jog down, catch your breath and grit your teeth, then back up. Aim for 6-10 climbs. A couple tips for running up hills: try to stay as light on your feet as you can. Keep your footstrike light and quick. And shorten your stride drastically – even cut it in half if you can.
2. Another Fartlek type run
This time let us go 3 minutes off, 2 minutes on at 10km race pace. Make sure you warm up and cool down. This is another one where you’ll find yourself getting a little quicker each time you go fast, and probably on the parts where you go slowly too. Aim for 20 – 45 minutes.
3. Long run
The general rule of thumb is to increase your mileage by 10% each week. So figure out how much you ran last week, then calculate how far your long run needs to be to increase your mileage for the week accordingly. If you missed a run or two, then just put on a good podcast and get out there for 30-60 minutes.
Core & Cardio
3 Rounds
10 V-Snaps
30 second Side Plank
10 MB Twists
30 second Side Plank
Max Effort Plank for Time
- Team 782