Friday, April 24, 2020

G’day everyone.

Hope you are having a WONDEROUS week and enjoying the different tracks of programming on SugarWOD. Remember to check out the running track, core/skill track, workout of the day, and for those with a bit more equipment, the competition track. We are also figuring out best out to roll out a mobility track. The workouts will still be posted on the website along with SugarWOD.

We have seen a lot of people signing up for the 1 on 1 meetings, which is fantastic, and the schedule is up for next week so if you have not signed up yet to meet with Mike or I please do so at one of these links.

https://782athletics.onramp.online/schedule

Fhttps://cf782.onramp.online/schedule

You can also go to our website to check out our updated Zoom schedule with an added 6am class twice a week and a PrimeTime class at 9am on Thursday. We are going to be adding a kids class as well once we can set a day and time.

As I eluded to yesterday in the blog we are planning a fundraiser/competition to support those in need after the tragic attacks and loss of lives in and around Truro, NS. This will be a Maritime competition and fundraiser based on participation from each gym so you just completing all 5 workouts over 5 weeks will give your gym a score. it will be $10 or whatever you can donate to enter this competition and there will be a division for just bodyweight, for those with a dumbbell or kettlebell, and for those who just want to move. We will be releasing one workout each week at the start of the week and you will have the next 5 days to complete the workout and enter your score on to the leaderboard. We will track scores based on the number of athletes from each gym who complete all five workouts and that will be our main scoreboard.

This will be released on comptracker over the next couple of days.

During the 5pm class we will be checking out DJ Hype’s Happy Hour on Facebook Live. During this class I will be jumping on to his page to see what tunes he has pumping. Craig, DJ Hype, had been our DJ at MayDay Mania every year for the past 4 years and was a fan favourite!

For Saturday night we want you to have a movie night. I have done this a couple of times where I have started a movie at the same time as my sisters/family so we can watch it together. If you have someone at home with you choose a movie to put on or if you are solo send a message to a few people so you can watch a movie at the same time!

Zoom Workouts - 6am/12pm/5pm

At the 0:00

Final workout released from CrossFit HQ

50 DB Deadlifts (25 per arm)

50 Situps

50 Reverse Reverse Lunges (25 per leg)

50 DB Thrusters (50 per arm)

“Red Power Ranger”

At the 12:00

Every 90 seconds for up to 10 Rounds

10 Burpees

This is all about sustained bodyweight power. The reason it says up to 10 rounds is because you want to complete as many rounds as possible while sustaining a high power output for all 10 reps.

What this means is that even through reps 8/9/10 of every set you are still able to push the pace. Once you feel you can sustain a high power output anymore, scale the number back or take a break for one round.

A very specific stimulus, but something to train your mind along with your body.

Accessory Core/Strength Work

At the 0:00

60 second Hollow Hold

60 second Plank

60 second Side plank

60 second Side Plank

At the 5:00

5 minutes

As many Situps as Possible

At the 10:00

4 Sets

5 Strict Pullups

50’ Handstand Walk or 1 minute practice or 3 Wall Walks or 50 Shoulder Taps

- Team 782