Monday, November 25, 2019
Hello, Hello!
Hope everyone is having a great weekend and you are ready for another full, fantastic weekend at 782.
If you have not seen the article on Anikha & Mike yet, check out the link below.
This is just a small tribute to two world class athletes who call 782 their second home. We are lucky to have two elite athletes who are also the first to cheer on every single person around them in the gym.
We are placing our first order of clothing tomorrow for 782 gear and waiting to hear about youth gear for our custom clothing and then will be placing that up on the store as soon as we get going on that. Thank you for your patience for everyone who has put in an order already and is waiting. If you have already put in an order some of your gear may have arrived. Check with Mike or I and we will help sort you out.
And here is what we have in store for you this week!
At 782 Athletics on Monday nights at 630pm we have strength training for the UPEI Cross Country Team. If we have any runners that want to check this out let me know or just come on by to give it a try!
CrossFit - 6/12/430/530
Gymnastics Strength
Every 30 seconds for 10 Rounds (5 minutes)
2 Strict Pullups/C2B/Banded/Partner/Jumping
directly into
Every 30 seconds for 10 Rounds (5 minutes)
5 Deep Ring Rows
We start the week and day off with a bang working a much needed strength and skill. After a solid warm up to get your shoulders, back and arms ready to we get on to a bar with the sole purpose of working on our pullup strength. Challenge yourself with the pullups as there are only two reps, but know it will get tough really quick. We go directly into the row rows, which help stabilize the shoulder and improve your posture. Be consistent in this movement and make sure you pull your shoulder blades together every rep.
During this cycle of our programming and training the goal will be to get strong, not only with weights, but with our body. It will help us protect our joints and bodies long term and allow us to perform optimally when we dive into higher power output movements.
Conditioning
18 minute AMRAP
9 Burpees
15 Stationary Reverse Lunges (15 per leg; alternating)
21 American KBS
27 WBS
33 Situps
And then on to the fun stuff. The heavy breathing, the endorphin rush, the laying on the floor sweaty after a job well done by everyone!
782 PrimeTimers - 10am (CF782)
3 Sets for Balance & Power
10 MB Slams
30 sec MB Overhead Hold on one leg
30 sec MB Overhead Hold on one leg
10 Situps
If you do not feel comfortable holding medball overhead, hold something lighter or just put your hands overhead.
Conditioning
15 minute Partner Workout - alternate movements
10cal Row
10 Squats
10 Situps
10 Ball Slams
Now something new where you get to work with your buddy!
782 Kids - 330pm
Gymnastics Strength
Every 60 seconds for 5 Rounds - Rest 60 seconds b/w rounds - (10 minutes)
Pullup Practice - with a partner or band if need be.
Conditioning
6 minute AMRAP x 2 - Do pullup work in b/w
4 Burpees
8 Stationary Reverse Lunges (8 per leg; alternating)
12 American KBS
16 Squats
20 Situps
And then on to the fun stuff. The heavy breathing, the endorphin rush, the laying on the floor sweaty after a job well done by everyone!
782 CrossFit 101 - 730pm (CF782)
Gymnastics Strength
Every 30 seconds for 10 Rounds (5 minutes)
2 Strict Pullups/C2B/Banded/Partner/Jumping
directly into
Every 30 seconds for 10 Rounds (5 minutes)
5 Deep Ring Rows
We start the week and day off with a bang working a much needed strength and skill. After a solid warm up to get your shoulders, back and arms ready to we get on to a bar with the sole purpose of working on our pullup strength. Challenge yourself with the pullups as there are only two reps, but know it will get tough really quick. We go directly into the row rows, which help stabilize the shoulder and improve your posture. Be consistent in this movement and make sure you pull your shoulder blades together every rep.
During this cycle of our programming and training the goal will be to get strong, not only with weights, but with our body. It will help us protect our joints and bodies long term and allow us to perform optimally when we dive into higher power output movements.
Conditioning
18 minute AMRAP
9 Burpees
15 Stationary Reverse Lunges (15 per leg; alternating)
21 American KBS
27 WBS
33 Situps
And then on to the fun stuff. The heavy breathing, the endorphin rush, the laying on the floor sweaty after a job well done by everyone!
- Team 782