Monday, September 9, 2019

Monday Funday!!

Hope you all stayed safe with this weather over the weekend. It is scary when you hear the wind howling outside and then you see pictures of the damage that mother nature has and can cause. I know everyone did their best to secure their belongings and look out for those people around them to make sure they are safe. Sorry we didn’t have the gym open today, but we are just grateful everyone has their own place to be and a community that looks out for one another during tough times.

We will be starting out teens and kids classes up at CrossFit 782 and 782 Athletics. CrossFit 782 will be having our regular teens classes Monday to Friday from 330 to 430 and 782 Athletics will be having our kids classes Monday to Wednesday from 330 to 430. Teens classes are for grades 7+ and the kids classes are for grades 3-6 ideally. We will also be open in the evenings at CrossFit 782 Monday to Thursday until 845pm and 7pm on Fridays. At 782 Athletics we will be open until 8pm Monday to Wednesday and Fridays until 7pm.

We will be having a trial class at 782 Athletics on Tuesday evening at 630pm for anyone interested in getting their friends out and involved.

Now on to the good stuff. Get ready to get back at it this week and get in your training!

Athletics - 6/12/430/530

Strength

12 minutes to build a heavy 3 rep Back Squat

This is a great chance to build back some strength here. Track your numbers here as we will be using these numbers for your future percentages during squatting strength and endurance work. Grab some spotters for this and work your way through this with good form.

Conditioning

‘Windy City’

3 Rounds (18 minute cap)

400/300/200m Run

30 Front or Goblet Squats (75/55) (55/35) (45/25)

20 T2B/Leg Raises/Knee Tucks

10 Burpee Box Jump Overs

There is a hard time cap on here of 18 minute minutes to get the most out of the workout. Scale your run based on your ability to finish the run in approximately 90 seconds to 2 minutes each round at a reasonable pace. Choose a weight for your front squats you can go unbroken pretty much every round or at least in two big sets. Work through that core work efficiently and then grind out those burpee box jump overs. Again there is a hard 18 minute cap on this so choose your running distance appropriately.

PrimeTimers - 10am (CF782)

Strength

Balance Focused Work

3 Rounds as a group

40 second plank - 20 sec rest

40 second side plank - 20 second rest (20 seconds per side)

40 second 1 leg hold - 20 sec rest (20 seconds per leg)

Great work for the core and balance. Use a pole if need be or go from your knees for the plank if need be.

Conditioning

15 minute AMRAP

200m Row

15 Squat to the Ball or Box

10 Situps

5 Burpees

Time to get that body moving a bit here.

782 Kids - 330pm

Strength

Review and set up movements for the workout today.

A lot of you will be coming back for the first time after some time off during the summer so go at your own pace and think about good form during your movements.

Conditioning

5 minute AMRAP x 2

Skill work for 10 minutes b/w sets on rope climbs/wall walks/pullups

‘B.T.S.’ (Back to School)

200m Run

15 Air Squats

10 MB Situps

5 Burpees

Accessory Work

2 Rounds

5 Pullups or 10 Ring Rows

5-10 Perfect Pushups

After getting a bit of a sweat on and pushing hard we are going to take some time to build some upper body strength here.

UPEI Soccer Teams - 730pm

- Team 782