Saturdays are for Cindy!

Another benchmark test here to get your weekend started.

Great day at both spots on Friday. Make sure you check out 782Athletics.com and our space in Stratford if you have not yet. Great location there and great training vibe going on with our new members to 782.

We are putting out a pre order for sweats/toques/crewnecks/hats as well and will be ordered with our patches we currently have. Get your gear to stay warm this fall and into the winter.

We also have our first Fall Fitness Seminar this Saturday at 12 noon at CrossFit 782. This is free for all 782 members and $15 for non-members. Send me a message or email if you want to check it out!

Our 9am class now at CrossFit 782 is programmed for our CrossFit 101 athletes. Any member can attend this class, but it is based more on an introduction to CrossFit.

Athletics - 10

BENCHMARK ALERT

‘Cindy’

20 minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

‘Scaled Cindy’

5 Pullups/Ring Rows

5 Pushups

15 Air Squats

5 Pushups

Choose the second version if you are really looking at improving your pushups.

Gymnastics Endurance & Stamina

3 Sets - Rest as much as needed between sets

ME Ring MU’s

or

3-5 Strict Pullups (banded or partner if need)

Get to work now on your gymnastics or save it for the seminar at 12!

CrossFit 101 - 9 (CF782)

Skills

Learn to Wall Walk

We will introduce your wall walks and talk about the handstands.

Walking Lunge

We will also introduce the walking lunge as a conditioning and strength piece. We can add some weight to this movement as well if need be.

Strength

Move between these two movements

4 sets

2 Best Height Wall Walks or 30 sec Handstand Hold

50’ Walking Lunge (add a KB or 2 DBs if need be as you become more comfortable with this movement)

Work on these two movements after learning about the correct form for each one.

Conditioning

15 minute AMRAP

1 Wall Walk

3 Pushups

50’ Walking Lunge (from wall to end of soft mats)

7 Burpee on to Plate

9 Plate G2OH

We will also introduce the plate movement here to work on moving something from ground to overhead.

Gymnastics Seminar - 12 noon (CF782)

- Team 782

Hello 782ers.

Hope your week is winding down well and you are excited for the weekend.

Reminder that every Wednesday night we have competition class from 630-830. We will also be adding this class in on Saturday afternoons for people who want to focus more on Olympic Lifting & Gymnastics to go along with their conditioning. Competition class can be for anyone looking to improve these skills or take a bigger step towards their competitive goals in CrossFit or training.

This Saturday we have our first Fall Fitness Seminar at 12pm at CrossFit 782 and this is free for all 782 members. The focus this week is on high skilled gymnastics and it is $15 for non 782 members.

As well we have some new gear going to be ordered, crew necks, toques, and sweat pants. We will be putting an order out shortly for pre-sale. There are still hoodies and shirts up for grabs. Talk to one of your coaches about getting one.

Athletics - 6/12/430/530

Olympic Lifting Technique

10 minutes to build to a heavy Clean Complex:

1. 2 Hang Cleans + 2 Shoulder to Overhead

Choose your progression here based on your comfort level with this movement. Take your time and try to get 4-5 solid lifts in within the 10 minutes before we transition fluidly right into our conditioning parts.

At the 12 minute mark on the clock we will start our conditioning so do not build crazy high during this 10 minutes as you will have the chance to hit heavier in the workout.

Strength & Skilled Conditioning

‘Mr. Clean & Press

10 min Block with a partner

50 Pistols or 50 Goblet Squats

40 T2B/Leg Raises/Knee Tucks

30 Burpee Box Jump Overs

Max Weight 3 Rep Hang Clean (solid movement here)

At the 10 minute mark

50 Pistols or 50 Goblet Squats

40 T2B/Leg Raises/Knee Tucks

30 Burpee Box Jump Overs

Max Weight 3 Rep Shoulder to Overhead

Scale your numbers so that between you and your partner you can finish the conditioning within that 5-7 minute range. If longer scale the numbers down. You do not want to blow yourself up during this, but go at a steady pace so you can get right to work on your cleans.

At the 10 minute mark, repeat and crush it out again.

At the start of class we will warm you up and go through all the movements and then get your fired up to hit this beauty little workout. Communicate with your partner to get through the movements as efficiently as possible and then from there hang on to the bar and lift some weight.

- Team 782

Belief.

It is such an important part of life. It could mean everything. We are all gifted with certain genes, certain tendencies, certain environments we live in or grew up in. But as we grow and as we move through life we have to have belief in ourselves, we have to believe we can grow, move forward, change the things we can control, and believe we can accept those things we can not control.

As you go through this week I want you to think about the words you tell yourself. Your inner voice. Are you able to change the narrative in your own mind of what you tell yourself, about yourself? Think about that and focus on the belief in yourself to grow, to face challenges, to learn new things. And let that guide you into the weekend.

Reminder that this Saturday from 12 til 1/130 we will be having our first Fall Fitness Session on High Skilled Gymnastics. This is at CrossFit 782 and is open to all 782 members and $15 for non-members.

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

Upper Body Strength Stamina

12 minutes to hit 4-5 sets of the following movements

3 Bench Press (close-grip)

5 Strict T2B/Leg Raises

7 Heavy MB/D-Ball Slams

Grab a team of 3-4 people and get moving through these 3 movements for high quality.

Grunt Work Conditioning

‘Ready, Steady, Go’

4 Rounds For Time

8 DB S2OH (left) (50/35) (40/25) (35/15)

16 MB Situps

8 DB S2OH (right) (50/35) (40/25) (35/15)

16 Plate G2OH (45/25) (35/15) (25/10)

Find your space, in your head and on the floor, and get to work.

782 PrimeTimers - 10am

Strength & Conditioning

3 Rounds

5 Deadlifts (with a barbell adding weight if possible)

10 Wall Pushups/Bar Pushups/Pushups

15 Squats

Something a little different here. Working on some strength under fatigue. Take your time and move well before anything else.

Cardio City

10 min AMRAP

5 MB Thrusters (new movement alert!

100m Run/Jog/Walk

200m Row

Now time to breathe heavy!

782 Adaptive - 11am

Strength & Conditioning

30min AMRAP

6cal Bike

8 Box Dips

10 Shuttle Wheels

12 MB Slams

14cal Row

16 WBS

782 Teens - 330pm

Upper Body Strength Stamina

12 minutes to hit 4-5 sets of the following movements

3 Bench Press (close-grip)

5 Strict T2B/Leg Raises

7 Heavy MB/D-Ball Slams

Grab a team of 3-4 people and get moving through these 3 movements for high quality.

Grunt Work Conditioning

‘Ready, Steady, Go’

4 Rounds For Time

8 DB S2OH (left) (50/35) (40/25) (35/15)

16 MB Situps

8 DB S2OH (right) (50/35) (40/25) (35/15)

16 Plate G2OH (45/25) (35/15) (25/10)

Find your space, in your head and on the floor, and get to work.

782 CrossFit 101 - 730pm

Skills

Learn to Strict Press + Push Press

We will review the movement patterns for these two and then then get to work.

Wall Ball Shot

We will introduce the Wall Ball Shot as it goes with our squat and press.

Strength

Move between these two movements

4 sets

5 S2OH - Build in weight each set if possible - this can be a strict press or push press

10 WBS

Work on these two movements after learning about the correct form for each one.

Conditioning

4 Rounds For Time

‘Push the Pace’

15cal Row

12 Walking Lunges (6 per leg)

9 WBS

6 S2OH

Our first real chance to work to a certain task. Take down the weight for the push press and move well through your 4 rounds. Maximum 16 minutes of work.

- Team 782

Good Wednesday to you all.

Reminder that this Saturday we will be having our first Fall Fitness Seminar at 12pm at CrossFit 782. This first seminar will be focused on high skilled gymnastics, including muscle ups, handstand walking, pullup progressions, and handstand pushups. There will be options for beginners and for those more advanced in their gymnastics skills. Please send Brett a note at broberts@upei.ca if you are planning to attend. The cost is free for all 782 members and $15 for non-members.

Hope to see you there!

We will be doing our mobility seminar on Saturday, October 12 at 12pm.

Reminder that on Wednesday evenings we have our comp class, which includes our class workout at 630 and then Olympic Lifting and Gymnastics work at 730 following the conditioning piece. This again is open to all 782 members of any ability!

Athletics - 6/12/430/530

New Skill Alert!

Alternating DB Hang Split Snatch

As seen at the games this year we want to give you a chance to practice this movement. It will take a ton of coordination and balance so let’s get to work getting better at this new movement. Can’t wait to try it!

Conditioning

‘Redden’

(For someone who can not turn left!!)

30 minute AMRAP

12 DB Split Snatch (alternating)

15/12cal Row

18 WBS

60 DU’s/100 SU’s/45 secs purposeful practice

1 minute rest

The rest is just built in there to force you to take a breathe before moving back to the next round. You can not sprint for 30 minutes so go at a steady pace and focus on the efficiency of your movement. If your left foot is forward the DB is in your right hand on the split snatches and vice versa.

The workout is named after one of my buddies who had a real tough time turning left one night. You may take the first couple of rounds to really find your rhythm in this movement. Be patient with yourself and stay composed.

https://www.youtube.com/watch?v=JFQxhNC1JTU

Stars 4 Life - 10am

Strength

4 Sets - alternating movements

10 DB Snatch

2 Wall Walks

We will alternate movements here to build some strength in your shoulders and then some power in your hips.

Conditioning

2 minutes on - 2 minutes off x 5 rounds

5 Burpees

10 DB Snatch

MEcal Row with remaining Time

A solid bout of interval training here.

782 Kids - 330pm

‘Redden’

(For someone who can not turn left!!)

15 minute Partner AMRAP - alternate movements

10 DB Split Snatch (alternating)

10/8cal Row

10 WBS

100m Run

https://www.youtube.com/watch?v=JFQxhNC1JTU

Competition Class - 630 - 830pm (CF782)

This class starts at 630 with our regular workout and then will move into some Olympic Lifting and Gymnastics from 730 onwards.

1. Class Conditioning

2. Olympic Lifting

   1. 7 minutes to build in weight and technique

      1. 2 Muscle Snatch + 2 OHS + 2 Sots Press (try to get 3-4 sets)

   2. 6 minutes to build in weight

      1. 3 Hang Power Snatch

   3. 6 minutes to build in weight

      1. Power Snatch

3. Gymnastics

   1. 12 minute AMRAP - for quality

      1. 5 Ring Muscle Ups or 3 Muscle Up Transitions + 3 Ring Dips

      2. 40’ Handstand Walk (UB)

      3. ME L-Sit Hold

Time to work on a few skills and movements you need to spend lots of time on to improve. Come join us Wednesday evening to get to work on these!

- Team 782

October here we come!

Let’s get it.

Share with us your favourite fall activities. Apple picking? Drinking apple cider? Hanging out at 782?

Whatever it is what you want to do let us know and share with your friends and other members.

As the weather gets cooler dress in layers. Warm up in your sweats and hoodie and then go to your shorts and tank or tee. Stay warm until you are ready to hit and then peel once you get moving. A great way to keep your body safe and healthy as the weather changes.

Keep setting and tracking those goals and healthy habits for the fall and if you need any help with these come see one of your coaches to help you make a plan. We can also be booked in for personal coaching sessions if there is anything specific you need work on.

This Saturday, October 5, we will be putting on a high skilled gymnastics seminar and the following Saturday, October 12, Charles will be hosting the mobility seminar. Both sessions are at CrossFit 782 and at 12pm. Free for all 782 members and $15 for anyone dropping in to one of these seminars.

Athletics - 430/530

Posterior Chain Stamina

10 minutes to build in weight for a 3 rep Deadlift and then

3 reps x 3 sets @ heaviest weight

CoreDitioning

‘Tree Trunks’

8 minute AMRAP

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

12 T2B/Leg Raises/Knee Tucks

16 Box Jump Overs

Gas Pedal, Gas Pedal, Gas Pedal.

Put your foot down and go on this one.

Mobility

3 Rounds to move well

30 sec Squat Therapy

30 sec Child’s Pose

30 sec Couch Stretch (each leg)

782 Adaptive - 11am (CF782)

4 minute AMRAP x 4 Rounds - 1 minute rest b/w rounds

4 Pullups

8 Shuttle Wheels

12 WBS

ME cal Row

Go hard on this one. Use that minute just to transition.

782 Kids - 330pm

Warmup

MB Mania Relay Race

Musical MedBalls

Conditioning

6 min AMRAP x2 - Skill Work b/w AMRAPs

6 MB Situps

8 Box Jump Overs

10 KB Swings

Skills

Knee Tucks/Leg Raises

Rowing

Walking Lunges

CrossFit 101 - 730pm (CF782)

Skills

Learn to Deadlift

We will review the Box Jump and introduce the Deadlift

Pushup Progressions

We will review how to work on your pushups. From going from your knees, to keeping your elbows tight, and keeping your body rigid.

Strength

Move between these two movements

4 sets

5 Deadlifts - Build in weight each set if possible

5 Pushups

Work on these two movements after learning about the correct form for each one.

Conditioning

2 minutes on - 2 minutes off x 4 Rounds

‘Test 1,2,3’

4 Pushups

8 MB Slams

12 Russian KBS

ME Burpees

Testing some capacity here with some work and then using the remaining time to get as many burpees as possible.

- Team 782

Hello and G’day.

Hope you all had the most fantastic weekend.

Saw lots of videos and pictures of people enjoying themselves the entire weekend and it reminds me of all the amazing people we have within this community and how much love we have those for people.

This Saturday we will be offering our first Fall Fitness Seminar. Charles Sanderson, from YogaGrove will be coming to work with at 12pm this Saturday on our mobility, our movement patterns, and stretching after class and on days off from the gym.

After the Thanksgiving weekend we’ll be kicking back off our Comp Classes on Saturday afternoon.

We also are starting our CrossFit 101 classes at CrossFit 782 at 730pm on Monday/Tuesday/Thursday and Saturday mornings at 9am. This will run for the month of October and November and is an introduction to CrossFit. Our current members can attend these classes, but the programming will be directed towards people new to CrossFit.

Athletics - 6/12/430/530

Strength & Power

10min E2MOM (5 Rounds)

3 Thrusters + 3-5 Strict Pullups

Let’s build in weight for the thrusters as we go through this to a heavy set of 3. Not a PR attempt, but something with solid technique. Work your pullups after each set to get ready for the workout.

Conditioning & Mental Fortitude

‘Fransisco’

15-12-9

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

C2B/Pullups/Ring Rows

Lateral Burpees over the Bar

Something definitely a little spicy here. Just go. Grab a bar and get moving with it. It should be a weight you can do unbroken and then from there keep moving fast, but with good form. Breathe and stay composed, but push your pace. We will probably do this in two heats to get the proper experience out of it.

Hammer the Core

With a partner - 4 Rounds

Partner A: 25 Situps

Partner B: Plank

Do this four times each so that you both do 100 situps in total.

782 PrimeTimers - 10am (CF782)

Strength & Balance

3 Rounds for Quality

50’ DB Walking Lunge

15 MB Situps

30sec Hold on Left Leg

30sec Hold on Right Leg

We will get you set up and then get working through this for 12-15 minutes

Conditioning

12min AMRAP

3 Burpees

6 MB Squats (squat to medball)

9 MB Slams

12cal Row

782 Kids - 330pm

Warmup

MB Mania Relay

Waiter Tag

Strength & Power

‘Fransisco’

5 min AMRAP x 2 - Skill work for 5 minutes b/w AMRAPs

5 DB Thrusters

7 Ring Rows

9 Lateral Burpees over the DB

Skills

Rope Climbs

Wall Walks

Hammer the Core

With a partner - 4 Rounds

Partner A: 15 Situps

Partner B: Plank

Do this four times each so that you both do 100 situps in total.

782’s CrossFit 101 - 730pm (CF782)

Skills

Learn to Squat

We will review the Air Squat and introduce the Back Squat.

Pullup Progressions

We will review how to work on your pullups. Through active hang practice, scap pullups, and banded pullups or ring rows we will show you how to work on your upper body strength.

Strength

Move between these two movements

4 sets

5 Back Squats - Build in weight each set if possible

3 Strict Pullups - Partner/Banded or 6 Jumping Pullups

Work on these two movements after learning about the correct form for each one.

Conditioning

12 minute AMRAP

‘Baseline’

200m Row

15 Air Squats to a MB

10 Situps

5 Deep Ring Rows or Pullups

We will use this workout to re test again near the end of your CrossFit 101 session.

- Team 782

Sunday Funday here we go!

Some words for the weekend.

‘You should always face what you are afraid of.’

Hope you are all enjoying your weekend wherever you may be and ready to get at this week again!

Come on in with us for 10 to get some training in and then get to a place where you can relax and let your energy settle in as we get ready to kick off October.

We will also be going out for a workout run with Mike Peterson at 1130 if you are able to join.

CrossFit - 10am

Conditioning

‘Chase the Pace’

30min Partner AMRAP - alternate movements (except run)

200m Run (together)

4 DB Hang Power Clean & Jerks (per arm)

6 Single Arm DB Thrusters (per arm)

8 Box Jump Overs

10 Pushups

Choose a pace and stick with it for each movement and each round. Push it with your partner.

This is a fun one to keep you moving.

- Team 782

Some words of thought for the weekend.

‘Comparison is the Thief of Joy’

This was said by Theodore Roosevelt. And it could not be more true. Saw it recently on a video and it reminded to not look around at what others have, but inside for what I have myself. Just some words that struck me this afternoon and wanted to share with all of you. It is easy with social media these days to get caught up in everything that is going on around us, but we must remind ourselves to look within to find true joy and happiness.

Just a reminder of our seminars or clinics for the upcoming months. No sign up required, but we hope you are able to attend whatever one or two or three suit your fancy!

Saturday, October 5th at 12pm at CrossFit 782 - Mobility/Yoga/Stretching (Charles Sanderson)

Saturday, October 12th at 12pm at CrossFit 782 - Skilled Gymnastics

Sunday, October 27th at 11am at CrossFit 782 - Injury Prevention & Adapting Workouts (Harrison McIver & Brett Roberts)

Saturday, November 2nd at 12pm at CrossFit 782 - Olympic Lifting (Kyle Strang)

As we confirm other dates we will let you know!

Over the next two days we will also have a group of competitive athletes at both locations coming in to do some training to prep for various CrossFit competitions.

Athletics - 10

Bench Marky Mark

For Time

‘Jackie’

1000m Row

50 Thrusters (45/35) (35/25) (25/15)

30 Pullups or Ring Rows

A little classic throwdown WOD here. Get in and get after it.

Track your time on this as we will be doing it again.

14 minute time cap

Cheer your partners and friends on with this as we will be using a stagger start for the workout.

Skills & Thrills

3 Rounds for Quality

5 Rope Climbs or Strict Pullups (for those who did ring rows in the workout) or 10 Deep Ring Rows

10 Tire Flips

300m Run

After we finish Jackie we will have some time to work on some skills and strength. Take your time on this to work on quality movement.

Intro - 12 (CF782)

Tell your friends all ‘bout it!

- Team 782

Fridays are for partner WODs!

Find your and let’s get in and get at it.

Surrounding yourself with people who are going to hold you accountable, yet support you is a big part of life. Don’t always seek out those exactly like you, but seek out different opinions, views, people, and learn from them by having an open mind and being able to really listen to what they have to say.

This Saturday evening I will be popping by Mitch & Liane’s wedding dance in Summerside. If anyone would like to attend with Hillary and I let us know.

And I’m sure we will see lots of people out at Beer Fest at some point over the weekend.

We are hosting a few athletes from out of town Saturday and Sunday to do a little prep for the Open for those athletes looking to compete in the sport of CrossFit long term. They will be around the gym both days so if you see them welcome them into 782!

CrossFit - 6/9/12/430/530

‘Strength & Skills’

4 Sets Working on Strength in 10 minutes

5 Bench Press

10 Pistol Squats or 10 Plate OH Forward Lunges

Get in your warm up and then set up for your bench press with a team of 3 or 4 people. Add some weight and build up in the 4 sets. Work on those pistols as well if you feel comfortable with the movement. No rush through this, but do the work with some purpose to keep yourself moving. Treat this as a superset, rotate through the two movements.

Teamwork Conditioning

3 Rounds - with a partner counting your reps/cheering you on/judging you/etc.

1 minute at each station for max reps - 4 minutes rest b/w rounds (24 minutes total)

‘Sick Beats & Re Peats’

DU’s/SU’s/Skipping Practice

T2B/Leg Raises/Knee Tucks

DB Snatch (alternating)

Lateral Burpee over the DB

- Team 782

G’day.

Thursday. Let’s Go!

Stay updated on here about more details to come about the seminars we will be hosting come October.

We also have plenty of gear to purchase now. See one of your coaches to get a shirt, hoodie, or tank. We will also be putting in some custom orders with Golden Custom Apparel over the next few weeks with toques, sweats, and crew necks that you may have seen me sporting around. Lots of gear for the colder weather!

Throughout the fall surround yourself with those who push you to be better, to help you achieve your goals, who want the best for you and are willing to help you get there. They may not always tell you what you want to hear, but they will always be there for you.

We will also be starting our CrossFit 101 program next Monday at 730pm. We will have class Monday, Tuesday, and Thursday at 730pm and Saturday mornings at 9am (these are also open to all of our members as well). We have 8 people registered already and will be accepting 4 more people so tell your friends!

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

Olympic Lifting Technique & Efficiency

10 minutes to build in weight and form

Complex A:

Hang Clean + Clean

Do these both to best depth.

Complex B:

High Hang Clean + Low Hang Clean + Clean

Try to make these all squat cleans if you have the ability to do so.

Choose the option here that works best for you.

MId Line Conditioning

‘Pro-Line’

800m Run

60 Russian KBS

40 MB Situps

20 Hang Cleans (165/110) (115/75) (75/55)

40 MB Situps

60 Russian KBS

800m Run

Something for the lungs, core, and technical aspects of CrossFit.

Try to hit your hang cleans to best depth.

782 PrimeTimers - 10am

Strength & Stamina

4 Rounds

4 Back Squats - add weight if need be

8 Pushups - best quality

12 MB Situps

Conditioning

12 minute AMRAP

200m Run (long, o yes! - to Burns Ave. or up the hill

15cal Row

10 Squats

5 Burpees

782 Adaptive - 11am

Strength

3 Rounds

3 BB Clean & Jerks

6 Box Dips

Using these two movements we are going to build some upper body strength here in a controlled manner.

Conditioning

20min AMRAP

250m Row

5 DB Clean & Jerks (right arm)

5 DB Clean & Jerks (left arm)

Push the pace on that row and then move well with the DB.

782 Teens - 330pm

Olympic Lifting Technique & Efficiency

10 minutes to build in weight and form

Complex A:

Hang Clean + Clean

Do these both to best depth.

Complex B:

High Hang Clean + Low Hang Clean + Clean

Try to make these all squat cleans if you have the ability to do so.

Choose the option here that works best for you.

MId Line Conditioning

‘Pro-Line’

800m Run

60 Russian KBS

40 MB Situps

20 Hang Cleans (165/110) (115/75) (75/55)

40 MB Situps

60 Russian KBS

800m Run

Something for the lungs, core, and technical aspects of CrossFit.

Try to hit your hang cleans to best depth.

- Team 782

Wednesday.

I use to make excuses. Something would come up and I’d say ‘O, I can’t do that because of XYZ.’ And that would be that. There would be no learning, no room for growth, no chance for me to get better and or to take on a new challenge. Now I try to do the opposite. It is not easy, it’s not always fun. It’s sometimes very frustrating and usually extremely humbling, but let me tell you, it is worth it. So instead of making excuses I TRY to do the opposite. I try to be infinitely open to new ideas and to taking on new challenges, to being pushed to be better. Does it always work. No. Do I often fail. Yes. But it doesn’t mean I stop trying to do this. Whatever challenges or obstacles you may face in life, whether they be external issues or something you bring on yourself with your thoughts I hope you will try as well.

We are looking to roll out our schedule for seminars and so far we are looking at the following. Nothing set in stone yet, but we are getting there.

Saturday, October 5th at 12pm at CrossFit 782 - Mobility/Yoga/Stretching (Charles Sanderson)

Saturday, October 12th at 12pm at CrossFit 782 - Skilled Gymnastics

Sunday, October 27th at 11am at CrossFit 782 - Injury Prevention & Adapting Workouts (Harrison McIver & Brett Roberts)

Saturday, November 2nd at 12pm at CrossFit 782 - Olympic Lifting (Kyle Strang)

We are still looking at dates for a nutrition seminar and goal setting seminar. Details to be confirmed this week. These seminars are free to all 782 members and $15 for non-members. They should be about an hour to an hour and a half in length.

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

Conditioning & Mental Fortitude

‘The Mentalist 1.0’

E3MOM x 5 Rounds

10/8cal Row/Ski/Bike or 50m Run (half and back)

10 Burpees

10 Double DB Power Cleans (just one head of each DB must hit the ground

‘The Mentalist 2.0’

E3MOM x 5 Rounds

10/8cal Row/Bike/Ski or 50m Run

10 Burpees

10 DB Front Squats

You should be looking at finish these 3 movements in 90 seconds to max 2 minutes so you have at least 1 minute rest. If this is not happening you will scale the numbers so you can get the same intensity out of this workout. If you don’t make a round in under 2 minutes take a rep off of each movement. The goal is to go hard and then rest, classic interval training. Part 1 will roll right into part 2. Front Squats on the hard mats, burpees on the soft mats, and rowing along the wall. We will stagger start with two or three groups. Keep working and pushing those around you.

782 Olympic Lifting & Gymnastics Comp Class - 630 to 830pm (CF782)

Come for the 630 class and stay for comp class which will run from 730 to 830 with some work on our Olympic Lifts and Gymnastics Skills.

It will feature our:

1. Class Conditioning

2. Olympic Lifting

E2MOM x 5 Rounds (10 minutes)

3 Back Squats (2s pause) + 3 Box Jumps

Accumulate 50 PVC Split Jerks during the rest

This is done as a warmup to our next section

10min EMOM

1 Clean & Jerk

3. Gymnastics

Accumulate 30 Bar MU’s in as few sets possible

or

3 Rounds

10 Pullups/C2B

10 Plate G2OH

10cal Ski

4. Accessory Conditioning

3 Sets

400m Jog

500m Slow Row

400m Run

500m Hard Row

782 Stars 4 Life - 10am (CF782)

Strength

BarBell Back Squats x 5 reps x 3sets - add some weight if you feel comfortable with this movement

DB Snatch x 4 reps x 3sets - practice for the workout

Conditioning

3mins on - 3 mins off x 3 Rounds (18 minutes)

6 Burpees

12 DB Snatch

18 Squats

ME MB Situps

A little bit of fun here. Get to work on your first 3 minutes and try to get them out in 2 minutes so you have on minute to work on your MB Situps.

782 Kids - 330pm

Conditioning & Mental Fortitude

‘The Mentalist 1.0’

6min AMRAP

10 DB Power Cleans

10 Burpees

100m Run

‘The Mentalist 2.0’

6min AMRAP

10 DB Front Squats

10 Burpees

100m Run

Skill Work - 10 minutes

Rope Climbs

Rowing

Box Plate Jump Clears

- Team 782

Tuesday.

What do you do it for?

Why do you train, why do you want to get fitter, healthier, a better version of yourself.

This week I want you to write down your 3 reasons why you do fitness at 782. When things get hard you can look back at these sentences or paragraphs and this will provide you with the motivation you need on days when training feels tough. You may want to be a good role model, you may want to be able to play with your grandkids, you may want to compete and win, you may want to be able to move better, whatever it is that personally motivates you, write it down. Put it in your phone, your wallet, your journals, somewhere you will look daily to remind yourself why you choose to do this!

If you need help with this ask one of the coaches to give you some ideas or check with your support group, (family, friends, co-workers, etc.) to help you create ideas.

Reminder that we have a free trial class at 730pm tomorrow evening, Tuesday. Tell all your friends!

Athletics - 430/530

Shoulder Stamina

E3MOM x 3 Rounds - build in weight for your push press (9 minutes)

3 Push Press

6 Strict HSPU/Box Pushups

9 Strict Pushups

For your push press focus on speed through your hips so you can focus on those shoulders for the pushup work. During the HSPU choose a tough progression for yourself. Same goes for the Pushups. If 9 is easy for you add some weight, but really focus on that hollow position.

Grunt Work Conditioning

‘Lock & Load’

10 minute AMRAP

10 S2OH (135/95) (95/65) (75/55)

10 Box Jump Overs

10 T2B/Leg Raises/Knee Tucks/MB Situps

Balance & Stability Work

3 Rounds

30 sec DB/KB Waiter Walk (left arm)

30 sec DB/KB Waiter Walk (right arm)

50’ Handstand Walk or 30 sec Handstand/Wall Walk Hold

782 Adaptive - 11am (CF782)

Strength

3 Rounds

5 Pullups

250m Row AFAP

Grab your pullup set up and get after it and then from there jump on your rower and crush out your rowing.

Conditioning

20min AMRAP

5 Ball Slams

10 Shuttle Wheels

15 WBS

20cal Row

Now time to sweat.

782 Kids - 330pm

Warmup

The Floor is Lava

MB Relay Races

Conditioning

3min AMRAP x 3 - Skill work for 5-10 minutes b/w each AMRAP

100m Sprint

5 Perfect Pushups

5 Perfect V-Snaps

5 Squat Jumps

Skills

Waiter Walk (DB/KB overhead)

Pullups

Box Jumps or Step Ups

- Team 782

Another week is upon us and hope you all make it in to a session to get some great training in.

Big shoutout to Greg Wright who organized this fantastics golfing outing on Saturday. We had a fun loving crew out on the course having a great time chasing a small white ball around with great people.

This week another big week of training. As we build in some benchmark workouts make sure you stay true to your training, holding yourself accountable to working on your weaknesses and not becoming a slave to the clock, but pushing yourself in way that is going to make you better long term.

Over the month of October and November we will be putting on a bi-weekly seminar at 782 for all members to have access to either on Saturday or Sunday. So far we have another running clinic planned, a nutrition challenge, a mobility/yoga session, an injury prevention and adaptation session programmed, and a weightlifting session. We have also had some requests for a gymnastics seminar so we will be looking into that for one of the sessions.

Also big shoutout to Marg Lister who recently placed 3rd in a nationwide Paramedic Fitness Competition. She of course represented 782 extremely well and brought home bronze and plenty of great stories and memories.

Athletics - 6/12/430/530

Olympic Lifting Technique

10 minutes to practice the following complex. Look at completing 5-7 sets building in weight, but more importantly focusing on solid technique.

Hang Power Clean x 3 reps

or

Power Clean x 3 reps

Another chance to work on your Olympic Lifting here. Take your time, be patient with this movement and the results will follow.

Skilled Conditioning

Now we have the chance to work some solid technique under fatigue. Choose your weight according to where you are with your fitness and strength levels.

‘PAC-MAN’

50 DU’s/100 SU’s/30 seconds of purposeful practice

100m Run (other end and back)

5 Hang Power Cleans or Power Cleans (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

100m Run

4 Hang Power Cleans or Power Cleans (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

100m Run

3 Hang Power Cleans or Power Cleans (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

100m Run

2 Hang Power Cleans or Power Cleans (185/135) (135/95) (95/65)

50 DU’s/100 SU’s/30 seconds of purposeful practice

100m Run

1 Hang Power Clean or Power Clean (185/135) (135/95) (95/65)

18 minute Time Cap

Going into this you will need to hit your conditioning at about 80% or less to make sure you are set up well to get into your snatches. You need to stay composed under stress to work on this technical lift.

Core Conditioning

3 Rounds

10 V-Snaps (slow and controlled)

20 Situps

30 second Hollow Hold

782 PrimeTimers - 10am (CF782)

Strength & Balance

3 Sets

10 DB Snatch - alternating arms each rep

10 DB Lunges (holding at chest)

30sec Left Leg Hold

30sec Right Leg Hold

Conditioning

3 Rounds or maximum 15 minutes of work

10cal Row/Ski/Bike

10 Squats to a MB

10 Ball Slams

10 Situps

782 Kids - 330pm

Warmup

Waiter Tag

MB Relay Races on Turf

Conditioning

5 minute AMRAP x 2 - 10-15 minute rest to work on skills

100m Run (other end and back)

10 DB Snatch (alternating)

10 Squats

10 MB Slams

Skills

Wall Walks

Rope Climbs

Double KB Deadlifts

- Team 782

Big day of Golf here with the 782 Family.

Hope you all are having a wonderful day and are getting ready for another great week.

CrossFit - 10am

Posterior/Anterior Chain Strength

12 minutes to build in weight and practice

4 Deadlifts

6 Strict T2B/Leg Raises/Knee Tucks

Focus on proper technique for these leg raises or T2B or knee tucks rather than going super high. Build up in weight to a heavy set of 4 deadlifts

Grunt Work Conditioning

‘Mid-Line Marching’

20 minute AMRAP

200m Run

20 Deadlifts (155/105) (115/75) (75/55)

20 MB Situps

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

- Team 782

Saturday is here and we have our golf tournament on the go!

See you at Avondale Golf Course at 1pm.

Now time to get you in to training before all that fun stuff.

Athletics - 10

Strength & Conditioning

‘Feels Like Murph’

1 mile Run

50 C2B/Pullups/Ring Rows

100 Pushups

200 Air Squats

1 mile Run

This is a re-test from June 4th. See how it feels at the end of the summer.

25 minute time cap to start the second run.

- Team 782

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

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

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

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

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