Tuesday, April 14, 2020

G’day!

Start clearing your schedule for Saturday evening!

You don’t want to miss this social event of the weekend at 782.

Charades!

We have gone through trivia, to bingo, to a spelling bee, and now we get a bit of acting involved.

Most likely going to be doing guys vs. girls and over the course of the week I will be rolling out the full rules, but I will probably get the girls to send me the charades the guys will have to do and vice versa. Categories will probably be for movies, books, pop culture, music, people, places, but when making something for the other team I will not be choosing to put it in if I do not know what it is. So keep your entries to something mainstream folks!

Tomorrow morning we have our first class at 7am. We will be running this class on Tuesday/Wednesday/Thursday for this weekend and tracking attendance to see where we go with this class over the next few months.

Charles has yoga at 10am and then we have class at 12 and 5pm as usual.

Two new announcements as we move forward in this together is we will be setting up one to one Zoom conversations, most likely early next week, with every member, to go through your goals from week to week and month to month as we expand our services with this pandemic. Once we have this sorted we will be adding a link on our website to sign up. This will be for all members of 782.

We are also going to be rolling out some different programming tracks online to include your classic CrossFit, running, competitive training, strength training, core training, and (new) mobility training. It will not look super different to what we have now, but will allow us to track a bit better what type of training everyone is doing.

Zoom Online Classes - 7am/12pm/5pm

This is a Chris Silvaggio Workout. Take up your beef with him.

‘BeefCake’

1000m Run/Row or 3000m Bike or 4 minutes of Cardio (jump jacks, jump rope, mountain climbers, etc.)

20 Weighted Squats

30 Ground to Overhead

40 Burpees

30 Ground to Overhead

20 Weighted Squats

1000m Run/Row or 3000m Bike or 4 minutes of Cardio

Send us your face/gear/hearts/etc. after you finish this workout so we can bombard social media!

If you are still ready for more or if you are looking for a second conditioning piece that today.

Workout 2

United in Movement Workout 6

https://unitedinmovement.org/workouts/

150 or 100 or 75 Single Arm DB Thrusters

EMOM - 5 or 3 or 2 Burpees

The workout starts with the thrusters and with every minute after that you completing 5 burpees (or your number of choice) on the minute. Choose a number of thrusters that works for you to get through the workout without going crazy!

Accessory Core Work

3 Rounds

20 V-Snaps

20 Russian Twists

60 second Plank

Rest as much as needed between rounds

Running Workouts

Run 1 - Threshold workout

Basically, this is a little more of a sustained effort, as opposed to the smaller pick-ups we’ve been doing so far.  Your threshold pace is the pace you could hold if you were racing for an hour, but what it works out to is faster than what you would run a half-marathon at, but slower than a 10km race pace.  This might sound a little scary, but we are going to start by only trying to hold it for short blocks:

Warm-up jog 5-15 minutes, 3-5 minutes at threshold, easy jog for 2 minutes, 3-5 minutes at threshold, 2-minute jog, 3-5 minutes on, 5-15 minute cool down.

Run 2 - Easy Run

Just an easy recovery run of 20-40 minutes.  Now that the snow is melting, try to find a nice soft surface and a good podcast/playlist or family member to go with.  Just conversational pace with a good stretch afterward.

Run 3 - Long and Slow

Keep adding the mileage to get yourself up 10% from last week again.  Next week, we will drop the mileage for one week to freshen up the legs then get at it again. 

- Team 782