Monday, December 9, 2019

Good evening.

Few quick updates for our schedule over the month of December

Friday, December 20th - 782 2nd Annual Shinny Classic

Saturday, December 21st - 70’s Theme Christmas Party at Marc’s Lounge at 830pm hosted by Guinness Roberts-Paziuk

January 1st - 782 Holiday Party & 1st Annual Levee

Going to be a workout in the morning at CrossFit 782 and then everyone will be invited to the gym, members and non-members for a bit of fun and a social gathering to ring in the New Year and then we will move on with the day to enjoy the city of Charlottetown.

We will also be completing the 12 Days of Christmas workout sometime over the holidays. Stay tuned for the exact day.

We will also be open Christmas Eve Day for a few hours in the morning, Boxing Day for a few hours in the afternoon, and on New Year’s Day for a few hours in the morning.

CrossFit - 6/12/430/530

Olympic Lifting Barbell Strength Cycling (16 minutes)

7 minutes to build to a moderate weight

Power Clean & Jerk

The goal today is to not lift super heavy, but to hit some weight with some great technique to focus on your efficiency is this combined lift.

At the 10 minute mark we will start part two which is all about using that efficiency to cycle a barbell with speed and proper technique.

At the 10 minute mark:

3 Rounds

45 seconds Max Effort Reps Power Clean & Jerk (135/95) (95/65) (75/55)

75 seconds Rest (1:15)

The goal here is to try and go Touch and Go as long as possible and hold on to that barbell. People who are efficient early on will be rewarded in those later rounds. This is all about holding on to the gas pedal as long as possible and working to increase your power output in a short period of time. A very tough skill to practice and improve, but it does not mean we will shy away from it. We will attack as we always do.

Conditioning

‘Papa Joe’s’

9 minute AMRAP

12 Pistols (5 per leg; alternating) or Squat Jumps

9 Lateral Burpees over the DB

6 Double DB/KB Hang Power Clean & Jerks

Named after a famous local restaurant, grab a pair of KBs or DBs and practice this movement after we finish the strength portion to find your technique and rhythm. Move with strength and speed to move these weights with power.

782 Kids - 330pm

Conditioning

‘Papa Joe’s’

6 minute AMRAP x 2 - Skill Work between AMRAPs

8 Pistols (6 per leg; alternating) or 12 Squat Jumps

6 Lateral Burpees over the DB

4 Double DB/KB Hang Power Clean & Jerks

100m Run (half and back)

Skills

Barbell Deadlift

Moving a barbell from the floor for the first time. Stay light and focus on form.

Handstands

782 UPEI Cross Country Team - 630pm

- Team 782