Tuesday, March 31, 2020

G’day Everyone.

Just a reminder that tomorrow we have yoga at 10am with Charles and then CrossFit at 12 and 5pm for our daily schedule. Here is the link to the yoga classes with Charles.

https://us04web.zoom.us/j/131446869

We will also be hosting a teen workout class on Wednesdays at 1pm as well for anyone interested in joining. Will be posting the link up for that on Tuesday.

We have also partner with Coltin Handrahan & Stay Golden Apparel to roll out a new shirt to support small, locally owned and operated businesses such as ourselves. Thank you to Coltin for providing this option for us and many other businesses around Charlottetown. Here is the link to purchase your shirt to support 782.

https://team782.staygolden.ca/

Hope you all enjoyed running tutorial with Mike Peterson. I will be adding the workouts on to SugarWOD and you can give yourself a check mark whenever you complete the workouts. We will be doing this running tutorial every Monday morning at 10am for the foreseeable future.

We have our first workout from our Make-A-WOD contest ready to roll out here.

CrossFit Zoom Workout - 12/5pm

This is Jamieson Paziuk’s entry into the Make-A-WOD contest. First entry and it looks spicy!

“BoomTown”

15-10-5

Devil’s Presses

30-20-10

Weighted Situps

Weighted Squats

Use whatever you have for the Devil’s Press, ideally two dumbbells or a plate. Could also work with a backpack or kettlebells, placing them to the side when you burpee. Suppose to snow tomorrow so one you can do in the basement or garage and get at it.

Do your 15 Devil’s Presses and then 30 situps, 30 squats, and then 10/20/20, and then 5/10/10 and then time. Push the pace and then hold on for dear life. And watch LetterKenny if you have not already!

Accessory

Cardio

Choose one of the following from the running workouts:

Stride Workout

6- 12 Rounds

20 second 80% run (focus on form) - 60 second jog

Fartlek Style Training

10-15 minute run

Alternate between jog and run paces

Long Run

20-45 minute run depending on running experience and capacity

Strength

4 Rounds for Power & Core Strength

10 Box Jumps (or step ups) - focus on powerful jump

15 Russian KB/DB Swings

60 second side plank (60 seconds each side)

Rest as long as needed between rounds

- Team 782