Friday, September 20, 2019

September is just flying by.

This Saturday we have our annual golf tournament at Avondale Golf Course. Tee off times begin at 1pm and we hope everyone can be there at 1240pm. BBQ to follow. We have about 30 people signed up so far. If you can get yourself out there get signed up tomorrow on the board!

On Saturday and Sunday the UPEI Panthers play at 315. Come cheer on Sam Smiley & the Boys!

The Cross Country team also travels to St. F.X. for their first race of the season on Saturday.

We are looking at putting on few seminars/clinics over the next two months. If there is anything you would like to see talked about, taught, etc. please let us know and we will try to fill it in with the schedule.

CrossFit - 6/12/430/530

Collaborative Conditioning

With a Partner

‘Pinky & The Brain’

500m Run Together

50 Thrusters (95/65) (75/55) (55/35)

1000m Run Together

50 Thrusters (95/65) (75/55) (55/35)

500m Run Together

Split your thrusters as needed with your partner. Get those running shoes out and get moving. Get back in and get that barbell moving overhead.

25 minute Cap

Handstand Pushup Capacity

10 minutes to complete one of the following options:

A. 3 sets of ME Strict HSPU directly into ME Kipping HSPU

B. 3 sets of 5 Strict HSPU (best depth) directly into ME DB Push Press

C. 3 sets of 10 Box HSPU directly into ME DB Push Press

- Team 782

ber1010
Thursday, September 19, 2019 (CF782)

Warmup WOD

3 Rounds

10 Plate G2OH

15 MB Situps

200m Run

After a briefing and a chance to get set up we want you to get that body primed for the rest of the day with this simple, but effective triple. Do it very specifically, slow pace for the first round and then increase your pace for the second round, and finally in the third round go at 80-90% to get that breathing and heart rate up.

After this we will hit some mobility and get you ready for what is up next.

Grunt Work Conditioning

‘Double Trouble’

21-15-9

Power Cleans (115/75) (95/65) (75/55)

Lateral Burpees over the Bar

Grab a bar, find a few cheerleaders and get ready to go to work. Push the pace right here and hang on for dear life.

ABSolutely Amazing Accessory Work

4 Rounds - alternate movements with a partner

10 Hollow Rocks

20 second L Sit/Knee Tuck Hold

30 MB Russian Twists

ber1010
Wednesday, September 18, 2019

Wednesdays.

The good ol’ hump day.

Today find one thing to focus on to make your days better, smoother, more rewarding. It can be as simple as setting a reminder on your phone to write down 3 things you are grateful for during your lunch break. Or sending off a note to a friend you have lost touch with. Make a list of meals you are going to prep for next week. Do one thing. People think they need motivation to take action for their day. What they do not realize is although motivation dos lead to action, more importantly action leads to motivation. Take one step to rewarding yourself this week by making your day a bit better.

Remember to get signed up for our golf tournament this weekend.

For tomorrow evening during comp class we are going to be running the class WOD at 630 for anyone that wants to come in and then at 730 we will be running some Olympic Lifting and skill work plus another second WOD. This is for anyone interested in building in competition to their CrossFit and training life. We will also be adding back our Saturday Comp class come October.

Athletics - 6/12/430/530

Squatting Strength & Stamina

5 Rounds

30 Seconds Max Effort Front Squats/OHS - 90 seconds Rest

After a solid warmup for your legs and hips we will get right into this. Choose a weight you can cycle through with speed and efficiency, with good form, and get to work. If you feel like you can go up in weight in later rounds do it, but keep that form and speed up.

Conditioning - Anaerobic Capacity Building

‘The Flash’

8 Rounds

10 T2B/Leg Raises/Knee Tucks

10 Front Squats/OHS (95/65) (75/55) (55/35)

30 DU’s

Rest 1 minute

20 minute Soft Time Cap

Push hard here. Keep pushing. Rest well during that minute break and then get back to work. Trying to increase that ability to hang on to a certain pace for longer than you want to.

It’s going to hurt. Stay focused on the task at hand and keep moving.

782 Stars 4 Life - 10am (CF782)

Strength

4 Sets

Deadlifts x 4 reps

Wall Walks x 2 reps

After warming up and practicing the movements we will give you 10-12 minutes to work these two skills.

Conditioning

4min AMRAP - 4 minutes Rest x 2

2 Wall Walks

8 Deadlifts

12 MB Slams

16 Squats

MEcal Row

782 Kids - 330pm

Warmup

MedBall Mania on the Turf (relay races)

Waiter Tag

Conditioning

5 minute AMRAP x 2 - 10-15 minutes of skill between AMRAPs

100m Run (run around half)

10 MB Slams

10 Squats to MB

10 Situps

Skill Work

Knee Tucks Hanging from the Bar

Wall Walks

Ring Rows

782 Comp Class - 630- 830pm (CF782)

Comp Class will consist of the 630 class WOD and then into some Olympic Lifting at 730pm and some skill workout and conditioning to finish afterwards.

If you just want to hit the class WOD at 630 crush it out and then head home or stay afterwards and learn a thing or two about competing, your lifts, and your capacity.

Class WOD

Olympic Lifting Skill Work

E2MOM x 3 Rounds (12 minutes)

0: 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch

2: 1 Snatch Balance + 3 OHS

We will need two separate bars for this as we warm up to hit a bit of work on our snatch.

E2MOM x 5 Rounds (10 minutes)

2 Heavy Snatch

Gymnastics Capacity

4 Sets

10 Strict HSPU

50’ Handstand Walk

15 C2B

Rest 2-3 minutes b/w sets

After we do our Olympic Lifting we will get right into some work on our gymnastics. We want you building capacity here. Scale the numbers to something that works for you. Keep them consistent each round and rest as much as needed between these rounds.

- Team 782

ber1010
Tuesday, September 17, 2019

Twisted Tuesday.

Some great words I had with Dave Mitchell last week. We talked about juggling your schedule in life and making the best use of your time. I had told him that my uncle had once said to me that you can carry 3 plates or parts in your life and do them well, but once you add a fourth plate you end up sacrificing quality somewhere in another area of your life. This is key at the moment as we are all finding rhythm in our life again and juggling work, family, life, fitness, nutrition, sports, etc. and still trying to remain calm amongst it all. Figure out your priorities each day and make time for these 3 things and then let yourself enjoy the rest of your life in the space between these three areas. For me right now it is my new house with Hillary, my wonderful 782 business and family, and my job down here teaching in Cardigan. That means I have to fit in training when I can, socializing, travelling, and other areas of life when I can so I can keep these areas of my life balanced and remain passionate about them. That is all for now.

If you have not signed up for the golf tournament yet do so before this Thursday so we know the numbers leading into the weekend! Tee off times start at 1pm!

Athletics - 430/530

Conditioning

‘Taco Tuesday’

30 American KBS

30 Squat Jumps

300m Run

20 American KBS

20 Squat Jumps

200m Run

10 American KBS

10 Squat Jumps

100m Run

Pullup Strength & Capacity Building

8 minutes to work on one of the following:

A. 3 sets of 3-6 strict pullups/partner/banded/jumping/etc. + 5 deep ring rows directly afterwards

C. 3 sets of ME Kipping/Butterfly Pullups/C2B

Rest at least 90 seconds b/w sets

Core & Shoulder Stability

3 Rounds

6 Turkish Get Ups (3 per arm)

300m Run

Three separate, unique parts to the workout today. First one is a burner. Get in and get warmed up and then get moving. Push the pace. We will not set up a time cap, but if we need to people can scale the numbers as need be. The second part is some great work on your pullup strength and skill work. And finally we want to keep those shoulders safe and build some overall core/torso strength with those turkish get ups.

782 Adaptive - 11am (CF782)

Conditioning

5min AMRAP x 3 - rest 3 minutes b/w AMRAPs

5 Pullups

10 Box Dips

15 WBS

MEcal Row with the remaining time.

782 Kids - 330pm

Warmup

Musical Medballs

Hungry, Hungry Hippo

Conditioning

‘Taco Tuesday’

5 minute AMRAP x 2 - Skill Work in between

10 Russian KBS

10 Box Jump Overs

100m Run

Skill Work

Rope Climbs

Wall Walks

Pullup Practice

Intro Class - 630pm

UPEI Soccer Training - 630pm

- Team 782

ber1010
Monday, September 16, 2019

Hello all.

MotionBall has come and gone and we had a great time fundraising for a great cause. Overall this amazing event raised over $40,000 for Special Olympics Canada and Special Olympics PEI. We have been involved with this organization for over 4 years now and their classes will start back up again after ThanksGiving.

This Saturday, the 21st, we will be hosting our golf tournament at Avondale Golf Course at 1pm. Sign up on the chalkboard. No experience necessary for this event, just a good time with good people. BBQ to follow on the course.

We also hosted our first running clinic with coach Mike Peterson at CrossFit 782 Sunday morning at 11am and we had over 20 people come out to learn a bit about their gait, complementing their CrossFit with running, and how to work on their running through a stride workout.

Over the next few months we will be hosting more of these seminars on running and different aspects of health and fitness.

Athletics - 6/12/430/530

Barbell Cycling & Power Output

Efficiency is the name of the game here. Work with purpose on keep that bar tight to your body and land high on that box.

10 minutes to build in weight and power

‘Pullin’ Power’

5 Sets

3 Power Cleans (TnG)

10 Box Jumps

For the cleans build in weight as you go and on the box jumps land nice and high to work on that hip extension.

Conditioning

‘ForkLifts’

5 minute AMRAP

20 WBS

15 Box Jump Overs

10 DB Hang Power Clean & Jerks (5 per arm)

Max Effort Burpees with remaining time

5 minutes of Rest

5 minute AMRAP

20 WBS

15 Box Jump Overs

10 DB Hang Power Clean & Jerks (5 per arm)

Max Effort Burpees with remaining time

Ideally you will take one minute to 90 seconds to finish the wall ball shots, one minute for the box jump overs and then 30-45 seconds for the clean and jerks. That should give you one to two minutes to get after those burpees. Scale your numbers as needed.

782 PrimeTimers - 10am (CF782)

Strength

4 sets - Superset

6 DB Clean & Jerks (3 per arm)

12 Goblet Squats

This is some time to work on that form with your clean and jerk. After that get in some good reps on your squat.

Conditioning

12 minute AMRAP

100m Run

8 Squats

6 MB Situps

4 Pushups

200m Row

Get after it here to work on those lungs.

782 Kids - 330pm

Warmup

MB Relay Races - on the turf

Conditioning

5 minute AMRAP x 2

5 Burpees over the DB

10 Squat Jumps

5 DB Clean & Press (5 per arm)

100m Run (other end and back)

10 minute Skill work between AMRAPS

Skills

Box Jumps

Double KB Deadlifts

Wall Walks

782 UPEI Soccer Training - 630pm

- Team 782

ber1010
Sunday, September 15, 2019 (CF782)

Sunday Funday.

Another great day at MotionBall with the best crew.

Check out that social media page for all the pictures and updates from the day!

CrossFit - 10am

Strength

12 minutes to build in weight for a 8 rep Back Rack Forward Lunge (4 per leg)

Try to get in 4 sets here during this time.

Great way to build stability, balance, and strength in your legs and glutes.

Conditioning

‘Balancing Act’

Buy In: 1000/800m Row

5 Rounds

20 Jumping Lunges

15 V-Snaps

10 DB Snatches (alternating arms)

Cash Out: 1000/800m Run

- Team 782

ber1010
Saturday, September 14, 2019

Saturday is here and it is MotionBall Day!

Come on out to cheer on our athletes and our Special Olympics athletes as we play a variety of different sports to raise funds for this great cause. It goes from 9am all the way to 3pm so come on out at any point throughout the day.

Hope you all had a fantastic week of training and you get to enjoy your weekend with the people you care the most about.

Sunday we have class at 10am and then at 11am we have our first running clinic with Mike Peterson at 11am at CrossFit 782.

Athletics - 10

Strength & Conditioning

‘Skipping Diane’

10 minute AMRAP

10 Deadlifts (225/155) (185/125) (135/95)

10 Box HSPU/Pushups/HSPU

30 DU’s or 60 SU’s or 30secs skipping practice

After a solid warmup to get your hamstrings fired up and your shoulders ready we will hit this fun little triplet of work.

Accessory Work

Within 15 minutes (or until the end of class)

Practice Handstand Walking, One Legged Squats, and Sled Pushes

and then

Sled Push there and back as fast as possible

- Team 782

ber1010
Friday, September 13, 2019

Hello all.

Finally announcement for MotionBall

Support us here:

https://www.marathonofsport.com/sponsor/?t=3747

If you can not fully commit to the day come on out and check out the event at some point between 9 and 3 for some fun activities with a great group of people.

That evening the UPEI Men’s Soccer team plays against Acadia at 715pm. Come support Coach Sam and the boys.

This Sunday at 11am, September 15th, Mike Peterson will be putting on his first running clinic at 782. This is free for all 782 members from either CrossFit 782 or 782 Athletics.

CrossFit - 6/9/12/430/530

Strength

12min EMOM (6 Rounds)

0: 2 Power Snatch + 2 OHS or 2 Cleans + 2 Front Squats

1: 15-20 Situps (40-45secs)

We are going to take 5 minutes to practice your snatch and overhead squats to best depth and then from there get to work on your movement. We will also be looking to build that core during the odd minutes as you practice your good form with the snatch and overhead squats.

Conditioning

‘Starsky & Hutch’

3 Rounds With Your Best Mate - Split Reps as Needed (except run)

500m Run Together (inside or outside)

40 Squats Jumps

40 DB Snatches (alternating arms)

30 Burpees over the DB

22 minute Time Cap

Find your swolemate and greb a bar and get to work on those snatches. From there set up to breathe heavy, work hard, and lift well.

- Team 782

ber1010
Thursday, September 12, 2019 (CF782)

Hello everyone!

We are in 3rd place right now in the fundraising for MotionBall for Special Olympics Canada and Special Olympics PEI.

If you can keep the donations coming we can jump up and help support such a wonderful cause.

https://www.marathonofsport.com/sponsor/?r=26205

If we have anyone that still would like to come out that day and be part of the team that would be fantastic as I will be on one foot and we will need all the man and woman power we can get. Let me know if you would like to sign up for the team. If not drop in to check things out!

As well get your name signed up on the chalkboard so we can get ourselves set up for the golf tournament coming up on Saturday, September 21!

CrossFit - 6/9/12/430/530/630

Strength

Every 90 seconds for 8 rounds (12 minutes)

2 Hang Power Cleans

The goal here is to work on your power in that hip extension.

It is a shortened movement so you need to really drive the legs through the grip and get the bar as high on your hips as possible.

Conditioning

One time through

‘Wheels’

100 DU’s/200 SU’s/2 minutes of purposeful practice

75 Situps

50 Step Ups

25 Power Cleans (155/105) (115/75) (75/55)

50 Stationary Reverse Lunges

75 Situps

100 DU’s/200 SU’s/2 minutes of purposeful practice

20 minute Cap

The wheels on the bus go round and round. The speed up with the double unders, they move steady through the situps, the go forward and then in reverse on the step ups and reverse lunges, and on the cleans they go into four wheel drive to move through that sticking point.

782 PrimeTimers - 10am

Skill Practice

3 rounds working on some old and new skills

5 DB Deadlifts (2 DBs or KBs)

4 Pushups (floor/bar/wall)

3 Ring Rows (the hardest kind you have ever done)

2 Wall Walks or 30sec plank

1 minute skipping practice

Conditioning

10min AMRAP

10cal Row

10 MB Slams

100m Run

And then something a little spicy for you to work hard through.

782 Adaptive - 11am

Strength

3 Rounds

3-5 Strict Pullups

3 Barbell Clean & Jerks (add weight if need be)

Conditioning

20 minute Chipper - if get through once in under 20 minutes, go back through again

10cal Bike

20 Shuttle Wheels

30cal Ski

40cal Row

We will stagger start this for you to get you moving. As soon as you finish the strength work you can start this. If you want to just do one round and be finished that is fine too.

782 Teens - 330pm

Strength

EMOM x 5 rounds (10 minutes)

0: 2 Hang Power Cleans

1: 40 seconds skipping practice

The goal here is to work on your power in that hip extension.

It is a shortened movement so you need to really drive the legs through the grip and get the bar as high on your hips as possible.

We also want to see where your skipping is before the workout.

Conditioning

One time through

‘Wheels’

100 DU’s/200 SU’s/2 minutes of purposeful practice

75 Situps

50 Step Ups

25 Power Cleans (155/105) (115/75) (75/55)

50 Stationary Reverse Lunges

75 Situps

100 DU’s/200 SU’s/2 minutes of purposeful practice

20 minute Cap

The wheels on the bus go round and round. The speed up with the double unders, they move steady through the situps, the go forward and then in reverse on the step ups and reverse lunges, and on the cleans they go into four wheel drive to move through that sticking point.

- Team 782

ber1010
Wednesday, September 11, 2019

Hello.

Few announcements here for the week that are important our members and coaches!

Congratulations to our very own fantastic athletes Anikha Greer and Mike Ives. Anikha has unofficially qualified for the Wodapalooza CrossFit Sanctional in the Teen Division by placing 3rd overall in the world and has qualified for the Atlas Games CrossFit Sanctional in the Teen Division by placing 1st overall. Mike has also unofficially qualified for the Atlas Games once again placing 7th in the 50+ Division. Also big shoutout to friends of the gym Colleen McQuaid & Kathleen Mitchell who have also qualified for the Atlas Games in Montreal next year.

Our coach at 782 Athletics, Sam Smiley, has his home opener with the rest of the UPEI Panthers at the turf at UPEI at 715pm against Acadia University. If you are free that evening please come out and support these awesome athletes that coach and train at 782 Athletics.

http://www.gopanthersgo.ca/sports/msoc/2019-20

Athletics - 6/12/430/530

Strength

10 minutes to complete the following work:

‘Gymnastics Complex & Strength’

4 sets - ‘Grip It & Rip It’

3-5 Strict Pullups (banded/partner/etc.)

5-7 Leg Raises to best height

Work on you kipping swing practice for the T2B/Leg Raises and if you feel comfortable for the pullups as well.

Rest as long as needed b/w sets

Choose one of these complexes or make up your own that works for you and get work on the bar. Work at your own capacity either building strength in your pullups and core or work on stringing together some reps with your complex.

Conditioning

18 minute AMRAP

‘Breathless’

18 WBS

15cal Row or 200m Run

12 American KBS (53/35) (35/25)

9 Burpees

Hang on for dear life for this one. Yesterday was a barn burner. Today we just wanna go. And go. And go. Hang on and keep your sets unbroken and your transitions efficient going from movement to movement.

In between your gymnastics sets get yourself ready for this workout as well.

782 Stars 4 Life - 10am (CF782)

Strength

5 Sets - Superset

5 Back Squats - build in weight

10 Jumping Pullups or 5 Pullups

Grab your friend and grab a bar and get to work on your squats. In between your sets hit a few pullups or partner pullups to build that strength.

Conditioning

12min AMRAP

16 Air Squats

12cal Row

8 MB Situps

4 Burpees

782 Kids - 330pm

Warmup

The Floor is Lava

MB Mania!

Conditioning

5 minute AMRAP x 2

‘Breathless’

9 WBS

7 MB Slams

5 KB Deadlifts

3 Burpees

Between your AMRAPs we will move upstairs and work on the following skills:

Rowing

Running

Rope Climbs

UPEI Panthers Cross Country Team - 630pm

Comp Class - 730pm (CF782)

For comp class we will complete the class workout during the 630 block and then at 730pm we will get into some Olympic Lifting work.

Olympic Lifting

5min EMOM

High Hang Snatch + Snatch Balance

This is to warm up so use light and focus on technique in your movement.

8 minutes to build in weight

Pause Hang Snatch (pause 2 seconds above the knee)

Comp WOD

AMRAP 5 x 3 Rounds

15 Double DB Front Squats (50/35)

50 DU’s

15 C2B

50 DU’s

Remaining time attempt a 1RM Snatch

Rest 2 minutes before moving back to the Squats.

You should complete the grunt work in about 3 minutes and have a couple of minutes to hit a lift under fatigue. At the 5 minute mark rest 2 minutes before doing it again two more times.

- Team 782

ber1010
Tuesday, September 10, 2019

Hello all.

Reminder that we have a free trial class at 630pm at 782 Athletics. Tell your friends to come out, or even your enemies if you want to suffer alongside them.

If you haven’t yet sign yourself up to be on our MotionBall team.

https://www.marathonofsport.com/register/?t=3747

Or to donate click on this link:

https://www.marathonofsport.com/sponsor/?t=3747

And get you name signed up for the golf tournament on our chalkboard!

Athletics- 430/530

Strength

Shoulder & Core Stamina

16 min E2MOM (4 Rounds)

0: 5 Push Press + Plank to the 90 second mark

2: ME Strict HSPU (one set) + Hollow Hold until the 90 second mark (break if need be)

Before our conditioning we want to work you through a bit of shoulder and core conditioning work. For the first two minutes hit your 5 Push Perss and then jump into a plank until the 1:30 mark. On the next 2 minute beep hit ME HSPU or 10 Box HSPU and then hold a hollow hold or knee tuck hold until the 1:30 mark. You may need to break this one or scale it, but it is fantastic to work through those abs.

Conditioning

‘Broad & Bouncy’

21-18-15-12-9

S2OH (95/65) (75/55) (55/35)

20 Lateral Jumps over the Bar after each set

12 minute time cap

Grab a bar, get some broad shoulders, and put a little bounce in your step. Do not underestimate these lateral hops. Move steady through them and make sure you breathe. Choose a weight you can cycle through unbroken with the barbell.

782 Adaptive - 11am (CF782)

Strength & Conditioning

‘Let’s Go!!!’

30 minute AMRAP

5 Box Dips

10 Pistol Press

15 Shuttle Wheels

20 WBS

25cal Row

Get it.

Kids - 330pm

Warmup & Workout Setup

MB Race

Waiter Tag

Conditioning

2 minutes on - 2 minutes off x 2 Rounds

100m Run

10 DB Snatch

ME lateral hops over the DB

10 minutes skill work on:

Pullups

Wall Walks/Pushups

2 minutes on - 2 minutes off x 2 Rounds

100m Run

10 DB Snatch (5 per arm)

ME lateral hops over the DB

Trial Class - 630pm

- Team 782

ber1010
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

ber1010
Saturday, September 7, 2019

Hello all.

Schedule updates as we get back into the fall

  • We still have the 9am class Monday to Friday at CrossFit 782.

  • Teens class starts on Monday at 330pm. Trial class for anyone interested on Tuesday, September 10 at 330pm. This is at CrossFit 782

  • Kids Classes start at 330 at 782 Athletics from Monday to Wednesday.

Had a great class this am and a great conversation afterwards about the benefits of sleep. Especially during this time of transition we want to make sure we get enough sleep for our own personal needs. Sleep will help you make better choices for your nutrition and exercise and allows you to think clearer and treat those around you better. It can be taken for granted though and can be the first thing to go when things get busy. Make sure you find time for an adequate amount of sleep when you can and when you can’t, with work or kids or life, etc., use your free time to catch up on it.

Athletics - 10

Strength

Devil’s Press Practice x 2-3 reps x 2 sets

HSPU Practice x 6 reps x 2 sets (either work strict here or cycle speed)

During this 10 minute block after the warmup cycle through the Devil’s Press, the HSPU, and your WBS/Rowing before we get into the workout.

Conditioning

‘Deviled Eggs with Bacon’

16min AMRAP

8 Devil’s Presses (50/35) (35)/20)

12 HSPU/Box Pushups/Pushups

16 WBS

20cal Row

Something a little spicy here. Choose weights/numbers where you can keep moving through your reps. This is one of the comp workouts we have planned so we may be looking at doing it again so keep track of those rounds.

We will use the first 10 minutes after the warm up to get set up for the workout and test out the Devil’s Presses, which may be done for the first time for a lot of people. Work on finding a steady pace through this workout. We will probably do a bit of a stagger start with a larger group.

Accessory Work (optional)

3 Rounds

100’ Handstand Walk or 2 minute Handstand Walk Practice (can be against the wall)

20 T2B/Leg Raises/Knee Tucks

- Team 782

ber1010
Friday, September 6, 2019

G’day.

The weekend. After a short, but ever changing week.

This weekend we have our coaches outing so we will be at the gym as usual from 8am to 12 noon with classes at 8/9/10/11. After that we will be getting coached ourselves and doing some training before heading out for the afternoon and evening to plan out a few more activities for the gym for the fall.

Hope you all had a good few days back into routine. If you need any help with setting your routine or habits or goal setting of if you want to just start making some improvements ask us about our personal coaching that we offer and how we can help you with your own personal goals.

If you have not yet help us with our fundraising for MotionBall 2019 by clicking on this link and donating!

https://www.marathonofsport.com/sponsor/?r=26205

This on Saturday, September 14 at UPEI.

Athletics - 6/12/430/530

Strength

E2MOM x 5 Rounds (10 minutes)

3 Power Clean

3-5 Strict Pullups (scale these as needed) - add weight, use partners or bands, etc.

Conditioning

20min Partner AMRAP - alternate movements

10 C2B/Pullups/Ring Rows

10 Power Clean (115/75) (95/65) (75/55)

10 Burpees

Go fast and then rest. With your partner you should be able to do your movement unbroken before tagging in your partner and they will try and do the same thing. Scale numbers and movements as need be to get the best out of this for your fitness.

- Team 782

ber1010
Thursday, September 5, 2019 (CF782)

G’day Thursday.

Big shout out to all of our teachers, to all of our students, to all of our parents who are settling back into school and routine tomorrow. We wish you all an amazing first day back and hope to see you all in here before your work/school day starts or after it ends, or even somewhere in between!

We will be continuing on with our schedule as we have it now.

Monday to Thursday - 6/9/12/430/530/630

Friday - 6/9/12/430/530

Saturday - 8/9/10/11

Sunday - 10

We will be open straight through from 6am onwards until our last class.

We will be adding back in our after school class for teens at 330 starting on Monday, September 9th. We will also be starting up a CrossFit 101 program at the end of September that will run for two months and that will run Mon/Tues/Thur at 730 and once on the weekend. If you have any friends interested tell them to come in for a free trial class this Tuesday, September 10 at 730pm!

Looking into the future we are planning on the month of October to be filled with seminars on different topics that may interest you for your health and fitness. If you have any ideas please let us know. They will most likely be done on Saturday afternoons after comp class, which will be added back in for October.

CrossFit - 6/9/12/430/530/630

Strength

16 minutes to build to a heavy 5 rep bench press

After each set complete 20 strict situps.

We will take this time to work on some upper body strength, getting some weight moving and working on form on this important movement to get stronger for your other lifts.

Conditioning

14min AMRAP

1K/800m Run/Row/Ski Buy In

With the remaining time AMRAP

20 WBS

30 Jumping Lunges

60 DU’s/120 SU’s/45 secs purposeful practice

PrimeTimers - 10am

5 sets - build in weight (if comfortable) and strength during this time

5 Deadlifts (BB)

10 Ring Rows

Work here on pulling yourself up and then pulling some weight off the floor. Be safe and deliberate with your movement.

Conditioning

1000 or 800 or 600m Row

You choose the number here and work at this as your first benchmark workout. We will probably go in two heats so you can cheer on your friends.

Balance

3 sets

20 sec one leg hold

20 sec other leg hold

10 Situps

782 Adaptive - 11am

Strength & Conditioning

3min AMRAP x 5 - rest 1 minute b/w AMRAPs

10 Pistol Press (5 per arm)

6 Shuttle Wheels

ME Row for cals

Work on spending 90 seconds on the first part to give you about 90 seconds to really pull through that row.

- Team 782

ber1010
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

ber1010
Tuesday, September 3, 2019

Hello, Hello!

Had a great Labour Day weekend. Hope you all did as well.

Great things happening over at 782 Athletics with the workouts and anytime you want to get in for a workout there check out the schedule at 782athletics.com.

Love seeing groups of people get together and getting to know one another and growing as they do this. That is part of my love for the community we have here at 782 and one of the main reasons I want to keep doing what I am doing growing this beautiful space and group that we have. As new people enter your life embrace them for who they are and welcome them into our amazing circle we have here so we can all strive for success as a family and community.

Teens classes at CrossFit 782 (grades 7+) will start after school next week at 330, on Monday, September 9th. They will run Monday to Friday.

Kids classes at 782 Athletics will start next Monday, September 9 at 330pm and will run Monday to Wednesday for grades 3-7.

Athletics - 430/530

Strength

E2MOM x 6 Rounds (12 minutes)

1 and 1/4 Squats x 2 reps

3 Pullups

Get in and grab a barbell and work on some strength out of the hole for your clean. Pull yourself down, drive back up to above parallel and then drop back down and drive up out of that hole with power!

Conditioning

2 minutes on - 2 minutes off x 5 Rounds

6 Front Squats (135/95) (95/65) (75/55)

9 American KBS

12 Jumping Lunges

ME Burpee Box Jump Overs

782 PrimeTimers - 10am (CF782)

Strength

12 minutes to complete 5 sets

3 Front Squats

6 Pushups

Build up in weight for your front squats and work your best pushups from the bar or wall or from the floor.

Conditioning

12 minute AMRAP

100m Run

150m Row

10 Situps

15 Squats

Get after it!

782 Adaptive - 11am (CF782)

Strength & Conditioning

15 minute AMRAP

4 Pullups

8 Shuttle Wheels

12 DB Clean & Jerks (6 per arm)

16 WBS

Rest 5 minutes

5 minute Row for max calories

Some great work on some strength and conditioning and then from there go all out on the rower.

Comp Class Workout

This workout will be done during comp class on Wednesday evening at 630pm, but can be done at any point during open gym. We will track scores in google docs and from there we can track our scores against ourselves and others.

4 Rounds For Time

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

15 Burpee Box Jump Overs (24/20) (20/16)

For Rx you need to jump, for scaled you can step over the box.

This will be a push. If you can get a judge for this to get it done.

- Team 782

ber1010
Monday, September 2, 2019

Hello all!

Remember our class schedule tomorrow goes a little something like this:

10 and 1115am at 782 Athletics (we will be on the turf)

12 to 2pm open gym at CrossFit 782

Hope this gives a little option to everyone. If you want to get in something a little different for your class workout come on by to 782 Athletics for a little work. If you want to get in and get after it for some open gym working on some skills come to CrossFit 782. Or who knows, do a little of both if you are feeling up for it!

CrossFit - 10am/1115am (@ 782 Athletics)

Teams of 3

30 minute Max Distance Sled Push

Every 2 minutes on the minute each member must stop and complete:

4 Burpees

8 Pushups

12 Situps

16 Squats

Something complete different here. On the count of 3,2,1, Go one member will start pushing the sled. The other two members will be walking along with the sled. At the 2 minute mark everyone will stop where they are and complete 4 burpees, 8 pushups, 12 situps, and 16 squats. In the first round this should take you about 30-45 seconds, if longer scale the numbers for the subsequent rounds. After you complete this round you can go back to pushing the sled until the next 2 minute mark. Rotate through your team who is pushing the sled.

Scaling options could be 2 burpees, 4 pushups, 6 situps, 8 squats or 3 burpees, 6 pushups, 9 situps, 12 squats or anything that works for you.

You will be doing the round at the 2,4,6,8,10,12,14,16,18,20,22,24,26,28, and 30 minute mark.

- Team 782

ber1010
Saturday, August 31, 2019

Saturday, Let’s Gooooooo!

Reminder the schedule for Monday.

Class at 10 am and 1115 am at 782 Athletics.

Open gym from 12 to 2 at CrossFit 782.

Going to be a big turf workout on Monday at 782 Athletics so come one, come all for some fun and then nang out upstairs afterwards testing out the rope and gear we have over there.

Athletics - 10am

Strength

12 minutes to complete the following:

Build to a heavy 3 rep strict press

and then:

1 Set ME @ 80% of 3RM

1 Set ME @ 70% of 3RM

Conditioning

AMRAP 12

30 DU’s/60 SU’s/30secs purposeful practice

10 T2B/Leg Raises/Knee Tucks

5 Strict HSPU or 10 Kipping/Box HSPU/Pushups

Get it.

- Team 782

ber1010
Friday, August 30, 2019

Hello Friday.

Schedule update for the weekend.

Saturday classes as usual. Sunday class at 10 as usual at CF782.

On Monday we will be having two AMAZING group classes at 10am and 1115 over at 782 Athletics. Let’s get a big crew out to get moving and have some fun. There will be some open gym there afterwards there for anyone wanting to try the rope and workout upstairs. We will also have open gym over at CrossFit 782 from 12pm to 2pm for anyone who can not make it over to Stratford.

This weekend coach Sam and the boys from UPEI play in the Mulligan Cup if you want to come out to check it out!

Get ready for a great long weekend with great people by getting in here on Friday and moving your body. Nothing helps release stress and help build good vibes other than letting yourself just come in and get to work and then let it all go afterwards. Can’t wait to see you.

Good luck to Morgan, Derek, and JIll competing in the Trifecta Obstacle Course Races this weekend!

Athletics - 6/9/12/430

Strength

E2MOM x 5 Rounds

2 OHS from the ground (first rep can be a squat snatch) or 2 Front Squats

3-6 Strict Pullups (always building that strength) or 1-2 Strict Ring MU’s

We want to help you get into some great functional strength and build that technique with your overhead squat.

Conditioning

With a partner - split reps as needed

30-20-10

C2B/Pullups/Ring Rows

Burpees

OHS/Front Squat (135/95) (95/65) (75/55)

Pushups

Let’s get it. 20 minute cap.

- Team 782

ber1010