Wednesday, September 4, 2019

Hello and G’day.

See you all in here at some point this week.

It is time to get back into routine and that for a lot of people marks the end of the summer and comes with hope as well as sadness to see the spontaneity of summer leave us. Routine can be a glorious thing that allows us to create life long habits both mentally and physically as we slide back into a schedule. Routine can help us get to the gym more often, eat healthier, sleep better, and reach goals we have set over the summer. If you feel your routine dragging you into a rut find something to do to spark something new in your life and move forward again. For example once I hit the end of September I may be bored of the same ol’ day to day, but I can take a day to travel the Island or go to a show or change up my fitness routine by training outside again. And it is always easier with a buddy so find someone who can help you stick to your goals and habits and create opportunities for yourself for growth and learning.

Remember teens classes start back next Monday at 330 at CrossFit 782 and kids classes start back at 782 Athletics at 330 on Monday. The kids classes go Monday, Tuesday and Wednesday for grades 4-7 and the teens are for grade 7+ and they run Monday to Friday.

Athletics - 6/12/430/530

Strength

EMOM 12 - (3 Rounds)

0: 3-8 Strict HSPU/Box Pushups

1: 45sec Active Hang

2: 15-20 Strict Situps

Conditioning

3 Rounds

400m Run

30 DB S2OH (15 per arm) - alternate arms as need be

20 T2B/Leg Raises/Knee Tucks

18 minute Time Cap

Some heavy core and shoulders here to get your stronger.

Stars 4 Life - 10am (CF 782)

Strength

Front Squats x 5reps x 4sets

Wall Walks x 2reps x 4sets

We will get you set up for these two movements and then let you have at them with your partners alternating back and forth.

Conditioning

3 minutes on - 3 minutes off x 2 Rounds

12 Goblet Squats

9 MB Situps

6 Pushups

3 Burpees

UPEI Cross Country Team - 630pm

Comp Class - 630pm (CF782)

Olympic Lifting

Barbell Cycling

Build up to a heavy Clean & Jerk in 15 minutes

Comp WOD 1

4 Rounds

15 Thrusters (115/75) (95/65) (75/55)

15 Burpee Box Jump Overs

This should burn quite a bit. Try to go at a pace on the burpees that allows you to attack the thrusters unbroken as long as possible or at the very least to keep moving.

We will get you warmed up during comp class at 630 with a little Olympic Lifting and then hit this workout with a judge ideally so you can track your score and we will share a document with those interested to track these scores over time. After this workout is done we will do the regular class training.

If you can not make the comp class and you are interested in competing you should complete this WOD during open gym and track your score.

- Team 782