G’day Tuesday!

Back at it getting into the week. Hope you all enjoyed that tribute workout and pushed yourself as well as you wanted to get your Monday going.

Remember to get yourself signed up for MayDay Mania Volume 5 at comptracker.io. After Wednesday we are releasing it to the general public and want to give our 782 team first chance at signing up! It will be a two day event held at 782 Athletics and CrossFit 782.

Let’s all make this week great. See you in the gym here soon.

Athletics - 430/530/630

Strength

Back on the ol’ strength train.

Like I have told many athletes before, building up strength is so important for life. It should be monotonous and repetitive, but it works. Getting your team together at the bar makes it what it is though. So get your crew in for your class and let’s get to work.

8 minutes to build to a heavy 3 rep Strict Press.

3 reps x 4 sets

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last rep should be difficult, but manageable.

For example my lifts would look like this:

3 reps @ 45lbs (Warmup); 3 reps @ 95lbs; 3 reps @ 115lbs; 3 reps @ 135lbs; 3 reps @ 145lbs

A couple less reps from last time, so a bit heavier is the goal!

12 minutes to build to a heavy 3 rep Back Squat.

3 reps x 4 sets

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last rep should be difficult, but manageable.

For example my lifts would look like this:

3 reps @ 135lbs (Warmup); 3 reps @ 185lbs; 3 reps @ 225lbs; 3 reps @ 255lbs; 3 reps @ 275lbs

Conditioning

‘CakeWalk’

2 Minute AMRAP -(95/65) (75/55) (55/35)

10 Front Squats

10 S2OH

10 Thrusters

ME Lateral Burpees over the Bar

Rest 2 minutes

2 Minute AMRAP

8 Front Squats

8 S2OH

8 Thrusters

ME Lateral Burpees over the Bar

Rest 2 minutes

6 Front Squats

6 S2OH

6 Thrusters

ME Lateral Burpees over the Bar

Hang on to the barbell and let’s put in some work.

782 Kids - 330pm

Conditioning

5 minute AMRAP x 2 - Skill Work in between

10 Squat Jumps

10 DB Push Press

10 Burpees

Skills

Thrusters

Rowing

Skipping

782 Fundamentals - 730pm (CF782)

Skills & Strength

Thruster - Combining the Front Squat & Push Press

3 reps x 3 sets

Hang Power Clean - Learning how to move a Bar with some speed

3 reps x 3 sets

WBS

5 reps x 2 sets

Knee Tucks/Leg Raises

5 reps x 2 sets

Burpees

3 reps

Skipping

60 seconds practice x 2

Conditioning

6 minute AMRAP

7 WBS

5 Knee Tucks/Leg Raises

3 Burpees

A solid piece of conditioning here to get your heart rate and lungs going!

- Team 782

Hello all!

Another great week ahead of us.

Hope you spent the weekend taking some time to yourself to get revived and ready to have yourself a productive, blissful week!

Reminder that our MayDay Mania 5.0 registration is now up for 782 members only. Go to comptracker.io to register for this two person, two day comp on the May long weekend.

Thank you to everyone who came out this past weekend and helped us raise over $1500 for a great organization!

Athletics - 6/12/430/530/630

Skill & Strength Practice

10 minutes to complete 4 sets building up in weight and skill for the workout

2 Power Cleans (not touch and go)

2 Pullup progressions

Your pullup progression options are: strict pull-ups (banded or partner), kipping pull-ups, butterfly pull-ups, and then on to ring muscle ups.

Stick to the progressions you are going to be working on to either build up that pullup strength or to work your way through to your muscle ups.

For the power cleans add some weight to get to what you are doing for the workout.

Tribute Conditioning

‘Mamba & Gigi’

18 minute AMRAP

5 Bar MU’s or 15 C2B/Pullups/Ring Rows

8 Power Cleans (185/125) (155/105) (95/65)

24 Box Jump Overs

13 Burpees

There are not many times I will do a tribute workout other than our hero workouts, but Kobe as an athlete transcended the game of basketball with his Mamba Mentality and his loss affected the more than just the basketball world. Say what you may about his personal life, but as an athlete he was focused and determined every single day, which helped him to develop into one of the all time greats, not only in basketball, but in sport.

18 is for the amount of seasons, 5 for the championship rings, 8 and 24 for his numbers and 13 for the age of his daughter. This workout was taken from CrossFit Invictus.

782 Kids Class

Skills & Strength

Pullups

Ring Dips

Power Cleans

Handstand Walking

Conditioning

3 minute AMRAP x 3 - 5 minutes of skill between each set

3 Burpees

5 Double DB Power Cleans

7 Box Jump Overs

- Team 782

Sunday Funday!

Thank you to everyone who came out today and supported our SnowDown ThrowDown for Special Olympics!

CrossFit - 10am

Strength & Conditioning

‘Sleep In’

30 minute Partner AMRAP - alternating movements

5 Strict C2B/Pullups or 10 Ring Rows

10 Burpees

15 Box Jump Overs

20 Plate G2OH

250m Row

- Team 782

G’day.

Reminder to see you all tomorrow at some point. Regular classes on at both spots in the morning and then in the afternoon we have the SnowDown ThrowDown at CF782 from 2pm onwards.

All registrations are by donation!

Athletics - 10/11

Conditioning

'Five For Fighting’

3 Rounds for Max Reps

1 minute at each station

WBS

T2B/Leg Raises/Knee Tucks

Burpees

cal Row/shuttle runs

Rest

If you know the workout, Fight Gone Bad, this follows a similar format, with four minutes of work each round, followed by one minute of rest. The goal here is to go hard and get as many reps as possible each round.

Strength

12 minutes to build to a heavy:

Power Clean + Hang Clean

During this time also accumulate as many strict pull-ups as possible. (banded or partner if need be)

Intro - 12

Soccer Fitness Program - 120 or 230

- Team 782

Get your partner ready for MayDay Mania coming up on May long weekend and get your team ready for our 4th annual SnowDown ThrowDown this Saturday at 2pm.

You can register for these two fantastic events at comptracker.io.

See you all soon!

Schedule for the weekend right up here!

Saturday @ CF 782

8/9(101)/10/11 - CrossFit

11 + 12 - Comp Class

2pm - SnowDown ThrowDown

We will start with a conditioning workout for your team of 4 and then we will have some visitors in from Special Olympics & Stars 4 Life and then we’ll have a lift/workout with your team of 4.

Saturday @ 782 Athletics

10/11 - Athletics

12 - Intro

1:20/2:30 - Soccer Fitness Training

Sunday @ CF 782

10 - CrossFit

11 - Intro

Athletics - 6/12/430/530

Strength Building Phase

Bench Press & Deadlift

20-25 minutes to complete

Deadlift

5 reps x 4 sets

Bench Press

5 reps x 4 sets

You will alternate between these two movements building up in weight similar to what we did on Tuesday!

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last two reps should be difficult, but manageable.

For example my lifts would look like this:

5 reps @ 45lbs (Warmup); 5 reps @ 135lbs; 5 reps @ 165lbs; 5 reps @ 185lbs; 5 reps @ 195lbs

5 reps @ 135lbs (Warmup); 5 reps @ 225lbs; 5 reps @ 275lbs; 5 reps @ 315lbs; 5 reps @ 345lbs

Would be alternating between bench press and deadlift.

Partner Conditioning

‘Wild & Wicked’

10 minute Partner AMRAP

You Go, I Go - alternating rounds

8 Pushups

12 DB Snatch (alternating)

16 Jumping Lunges (alternating)

Sweet & Simple. No reason to slow down here.

- Team 782

Here is what our SnowDown ThrowDown Workouts are going to look like.

Conditioning.

First heat is going to go at 215ish and will run every 20 minutes. Right now it looks like we will have 2 to 3 heats as we have 10 teams registered now and we know we will have more show up on the day of.

We will have some visitors from our different organizations in around 3 and then we’ll start our strength workout around 330.

Reminder that this is a fun day. Come in ready to sweat, give a few high fives, and raise money for a few great organizations.

Conditioning

‘Five for Fighting’

3 Rounds

1 minute at each station - rotate each athlete through each station for each round.

WBS

T2B

cal Row

Burpee

All athletes complete one minute rest after they all complete 4 stations.

Each athlete counts their own score for the 3 rounds and then the team will add up the scores at the end.

For example

Athlete A:

Round 1: 20 WBS/20 T2B/20cal Row/20 Burpee = 80 reps

Round 2: 20 WBS/20 T2B/20cal Row/20 Burpee = 80 reps

Round 3 20 WBS/20 T2B/20cal Row/20 Burpee = 80 reps

I’d have 240 reps. Athlete A/B/C/D add up scores at end of 3 rounds to give yourself a team score.

(Knee Tucks count as a score of 3 to 1 for people taking this way toooooooo seriously.)

Strength

15 minutes to build to a heavy:

Power Clean + Hang Clean

Max Rep Strict Pullups

Total score is total top weight lifted for each athlete added together + total number of pull-ups done by team.

(banded or partner pull-ups is a 3 to 1 ratio for those keeping track.)

- Team 782

Thursday, Let’s Go!

Schedule for the weekend right up here!

Saturday @ CF 782

8/9(101)/10/11 - CrossFit

11 + 12 - Comp Class

2pm - SnowDown ThrowDown

We will start with a conditioning workout for your team of 4 and then we will have some visitors in from Special Olympics & Stars 4 Life and then we’ll have a lift/workout with your team of 4.

Saturday @ 782 Athletics

10/11 - Athletics

12 - Intro

1:20/2:30 - Soccer Fitness Training

Sunday @ CF 782

10 - CrossFit

11 - Intro

Registration for the SnowDown ThrowDown is through donation. Bring in cash on the day off the comp!

As well, big news!

MayDay Mania Volume 5 registration has been released. Get your partner and get registered at comptracker.io.

Athletics - 430/530

Skill & Strength Work

E2MOM x 4 Rounds (8 minutes)

50/25’ Handstand Walk or 45 seconds practice or 3 Wall Walks

5 Hang Cleans (squat, obviously)

Build in weight for the cleans each round as you feel comfortable as long as you can string them together. This is barbell cycling here, working on efficiency in your movement. For the handstand work take your time and move with a purpose. We will give you some time after the warmup to get you moving and then get right into this practice work.

Conditioning

‘Sunrise, Sunset

20-35-50

WBS

50-35-20

Situps

Rise & Grind ladies and gentlemen.

782 Fundamentals - 630pm

Skill & Strength Work

E2MOM x 4 Rounds (8 minutes)

50/25’ Handstand Walk or 45 seconds practice or 3 Wall Walks

5 Hang Cleans (squat, obviously)

Build in weight for the cleans each round as you feel comfortable as long as you can string them together. This is barbell cycling here, working on efficiency in your movement. For the handstand work take your time and move with a purpose. We will give you some time after the warmup to get you moving and then get right into this practice work.

Conditioning

‘Sunrise, Sunset

20-35-50

WBS

50-35-20

Situps

Rise & Grind ladies and gentlemen.

- Team 782

Good evening and good morning!

Hope you are all enjoying a great week and looking forward to a great weekend with us for the SnowDown ThrowDown.

You can add something to the social page if you are looking for a team to get together for the fundraiser this weekend or chat amongst your peers in class to get a team together.

If you have any good books you have read recently send me a message. I just finished a great book about the power of habits in life and in business and am adding it of my list of must reads for 2020!

CrossFit - 6/12/430/530

Aerobic Capacity Development

‘Hot Air Balloon’

30 minute AMRAP - completed at a steady space

10 Shuttle Runs (50’) (there and back = 50’ and 1 rep)

75 DU’s/150 SU’s

500/425m Row

25 Burpees

Put yourself in that proper headspace and get to work.

This is meant to be steady continuous work. Don’t go through one movement and spark your heart rate, but maintain a consistent rhythm of motion through all four movements.

Stars 4 Life - 10am (CF782)

Strength

3 Sets

5 Deadlifts

10 Knee Tucks

15cal Row

Conditioning

10 minute AMRAP

10 Shuttle Runs

10 Burpees

10 MB Slams

782 Kids - 330pm

Aerobic Capacity Development

‘Hot Air Balloon’

30 minute AMRAP - completed at a steady space

10 Shuttle Runs (50’) (there and back = 50’ and 1 rep)

75 DU’s/150 SU’s

500/425m Row

25 Burpees

Check in every 5 minutes to give the ones that need a break, a break, but allow them to keep moving for the 30 minutes.

Put yourself in that proper headspace and get to work.

This is meant to be steady continuous work. Don’t go through one movement and spark your heart rate, but maintain a consistent rhythm of motion through all four movements.

782 Competitive Class - 630 + 730 (CF782)

Aerobic Capacity Development

‘Hot Air Balloon’

30 minute AMRAP - completed at a steady space

10 Shuttle Runs (50’) (there and back = 50’ and 1 rep)

75 DU’s/150 SU’s

500/425m Row

25 Burpees

Put yourself in that proper headspace and get to work.

This is meant to be steady continuous work. Don’t go through one movement and spark your heart rate, but maintain a consistent rhythm of motion through all four movements.

Olympic Lifting & Gymnastics Conditioning

5 Rounds

25’ Handstand Walk

10 T2B

5 Hang Cleans (135/95)

25’ Handstand Walk

10 GHDs/V-Snaps

5 Push Press (135/95)

After a comp weekend we will back off the big lifts and keep the body moving.

- Team 782

Good evening!

Wanted to give a big shout out to all of our athletes who competed in the Blizzard Beatdown. For our females, Shelby MacNeill threw down in a stacked scaled women’s division, Hannah Ives competed hard in tough elite women’s division, and Anikha Greer battled her way to a 2nd place in the elite women’s division, winning two events and placing 2nd in 3 events. For the males Morgan Watts gave it all he got, PRing his overhead squat with 10 reps at 95lbs, Jamie Jeffery made it to the finals in the stacked master’s division, Aaron Fitzpatrick held his own in an extremely competitive elite male division, and Mike Ives threw down with the big boys in the elite male division and showed he belonged with this group.

Thank you to all the fans who made the trip over to show their support and cheer on each and every 782 athlete, including Liane & Mitch Read, Marg Lister, Nic Clory, Jordan Flemming, Jill Jeffery, Rachel Moase, Anne Ives, Sharleen Dunphy, Joanne Cameron, Hillary Campbell, and LeeAnne Greer. And thanks to our coaches back here, Sam Smiley, Dixon Matheson, Greg Wright, and Will Stewart for holding down the fort.

Now on to the SnowDown ThrowDown, which is happening this Saturday from 2 to 5pm. Teams of 4 and registration is by donation. There will be one conditioning workout and a lifting workout. All proceeds go to charity and you can register at comptracker.io with your team name!

CrossFit - 430/530

Strength Building Phase

Strict Press

10 minutes to complete

5 reps x 4 sets

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last two reps should be difficult, but manageable.

For example my lifts would look like this:

5 reps @ 45lbs (Warmup); 5 reps @ 95lbs; 5 reps @ 115lbs; 5 reps @ 135lbs; 5 reps @ 145lbs

Back Squats

15 minutes to complete

5 reps x 4 sets

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last two reps should be difficult, but manageable.

For example my lifts would look like this:

5 reps @ 135lbs (Warmup); 5 reps @ 185lbs; 5 reps @ 225lbs; 5 reps @ 255lbs; 5 reps @ 275lbs

Today we are combining to of your lifts and making some strength moves. Grab a barbell and a rack and get to work with a group of 3 or 4. Start building up in weight for that strict press and then from there do the same thing with the back squats once everyone has gotten through their strict press.

Sprint Conditioning

‘The Blazer’

6 minute AMRAP

9 Double DB Shoulder to Overhead

15 V-Snaps

21 Squat Jumps

Push the pace right out the gate here and hold on for dear life.

782 Teens - 330pm

Strength/Skill

Barbell Back Squat

Barbell Strict Press

Planks/Side Planks

Sprint Conditioning

‘The Blazers’

3 minute AMRAP x 3 - Skill Work in between

3 Double DB/KB Shoulder to Overhead

6 V-Snaps

9 Squat Jumps

Push the pace right out the gate here and hold on for dear life.

782 Fundamentals - 630pm

Strength Building Phase

Strict Press

10 minutes to complete

5 reps x 4 sets

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last two reps should be difficult, but manageable.

For example my lifts would look like this:

5 reps @ 45lbs (Warmup); 5 reps @ 95lbs; 5 reps @ 115lbs; 5 reps @ 135lbs; 5 reps @ 145lbs

Back Squats

15 minutes to complete

5 reps x 4 sets

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last two reps should be difficult, but manageable.

For example my lifts would look like this:

5 reps @ 135lbs (Warmup); 5 reps @ 185lbs; 5 reps @ 225lbs; 5 reps @ 255lbs; 5 reps @ 275lbs

Today we are combining to of your lifts and making some strength moves. Grab a barbell and a rack and get to work with a group of 3 or 4. Start building up in weight for that strict press and then from there do the same thing with the back squats once everyone has gotten through their strict press.

Sprint Conditioning

‘The Blazer’

6 minute AMRAP

9 Double DB Shoulder to Overhead

15 V-Snaps

21 Squat Jumps

Push the pace right out the gate here and hold on for dear life.

- Team 782

Let’s Go Monday!

Reminder to get signed up on comptracker.io for the SnowDown ThrowDown this weekend.

This is a fundraiser we host every year that will fun Saturday afternoon from 2pm to 5pm. We also have our MayDay Mania released on comptracker.io as well and this will be our 5th year hosting our comp during the May long weekend. See you all there!

Hope you all enjoyed the weekend are looking forward to starting a new week off leading us into the month of February.

Great weekend across the bridge at the Blizzard Beatdown. Lots to recap over the next few days!

CrossFit - 6/12/430/530

Olympic Lifting Technique & Pullup Strength

8 minute E2MOM (4 Rounds)

Power Clean + Hang Power Clean

3 Strict C2B/Pullups/Banded/Partner

Take this time to work a bit of power on our Olympic Lifts and then build some pullup strength to be safe and functional long term.

This week we will squat and press tomorrow and then bench and deadlift on Friday for our strength work.

Conditioning

‘Felix the Cat’

18 minute Partner AMRAP

30 Lateral Burpees over the Bar

30 C2B/Pullups/Ring Rows

30 Power Cleans (135/95) (95/65) (75/55)

Partner A is chipping away at this AMRAP, while their partner is completing 10/8 cals on the rower/bike or 20 air squats.

Partner A will start working their way through the burpees, while partner B is on the rower or machine getting to their calories and then they will switch and partner A will take off where partner B finished.

782 PrimeTimers - 10am (CF782)

Skill & Strength & Balance

Make sure you walk safe on the ice like a penguin!!

3 Rounds

5 Double DB Squats

10 Step Ups

50’ Lunge

Conditioning

12 minute AMRAP

200m Row

15 MB Slams

10 Squats

5 Burpees

782 Kids - 330pm

Olympic Lifting Skills

Let’s look at the following movements:

Hang Power Clean

Rowing

Skipping

Conditioning

‘Felix the Cat’

5 minute AMRAP x 2 - 10 minute Skill work between AMRAPs

5 Ring Rows/Pullups

5 DB Clean & Jerks (per arm)

5 Burpees

782 Fundamentals - 630pm

This week you will start completing the class workouts as they are prescribed as you have all the movements down and we want to give you a taste of what you are getting into next week!

Olympic Lifting Technique

8 minute E2MOM (4 Rounds)

Power Clean + Hang Power Clean

3 Strict C2B/Pullups/Banded/Partner

Take this time to work a bit of power on our Olympic Lifts and then build some pullup strength to be safe and functional long term.

This week we will squat and press tomorrow and then bench and deadlift on Friday for our strength work.

Conditioning

‘Felix the Cat’

18 minute Partner AMRAP

30 Lateral Burpees over the Bar

30 C2B/Pullups/Ring Rows

30 Power Cleans (135/95) (95/65) (75/55)

Partner A is chipping away at this AMRAP, while their partner is completing 10/8 cals on the rower/ski erg/bike or 20 air squats.

Partner A will start working their way through the burpees, while partner B is on the rower or machine getting to their calories and then they will switch and partner A will take off where partner B finished.

- Team 782

Good evening!

Reminder that for tomorrow we just have class at 8am and 10am!

There CrossFit 101 members can come jump in on one of those classes.

And if you are even thinking about get a group together and head over to Moncton to watch our competitors throw down in the Blizzard Beatdown. We are there all day Saturday and Sunday!

At 782 Athletics we have an intro class at 12pm for anyone you know interested in trying out a class!

CrossFit - 10/Fundamentals - 11am

Skill Practice

Pistol Squats

HSPU

Single Arm Devil’s Press

We will use the 10 minutes after the warmup to get settled into these 3 movements before we dive head first into our conditioning piece!

Strength & Conditioning

‘E for Effort’

5 minutes AMRAP - 5 minutes off x 3 Rounds

10 Single Arm Devil’s Press (alternating)

10 HSPU/Box HSPU/Pushups

10 Pistols or 15 Goblet Squats

Intro - 12pm

- Team 782

Hello all!

Just want to say good luck to all of our athletes and friends of 782 competing this weekend at the Blizzard Beatdown. We have 7 athletes competing from our gym, many friends of 782 throwing down as well, and a massive support staff from 782 making the trip over to watch, support, and coach over the two days. If you are thinking of coming over, make the trip across the bridge for some fun!

On Saturday our schedule will be slightly adjusted as we will just have class at 8 and 10am. There will be no 9 or 11am class due to the majority of our coaches travelling to compete or coach in this competition. There will also be our regular schedule at 782 Athletics on Saturday with class at 10 and then fundamentals at 11 and an intro class at 12. Sunday class as usual at 10am at CF782.

Also get your team of 4 registered for the SnowDown ThrowDown next Saturday afternoon from 2 to 5pm!

https://www.comptracker.io

CrossFit - 6/12/430/530

Barbell Power

10 Minutes to Build in Load & Technique

2 Rep Thruster

Grab a barbell and a friend and find your space on the floor. Going to warmup and then get a barbell in our hands to get it moving overhead. After lots of strength work the past two weeks we still want to focus on our power on certain days so get that bar moving with some speed.

Conditioning

‘Left Jab’

20 minute Partner AMRAP - break up reps as you see fit

100cal Row

80 T2B/Leg Raises/Knee Tucks

60 Burpees over the Bar

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

Get in and grab your friend and get some work done!

- Team 782

G’day.

Back at it testing out these lifts!!

Tomorrow for the deadlifts I would not go to a true max effort test, but stop one rep before you think you should. What I mean by that is once you feel that rep being super tough that should be it. Do not go into the phase where you go rounded cat back just to squeak out one more rep. Move well before anything else.

We have our registrations up for SnowDown ThrowDown and MayDay Mania on comptracker.

https://www.comptracker.io

The SnowDown ThrowDown is a fun afternoon event for all members and anyone interested in throwing down to raise money for Special Olympics PEI and the Spinal Cord Injury Society of PEI.

MayDay Mania will be held on the long weekend in May at both 782 Athletics and CrossFit 782.

CrossFit - 430/530

Strength

Deadlift Strength Testing

15 minutes to complete

Max Rep Test - 1 set

Here we go. Take about 20-30lbs off of what you completed for your heaviest 3 rep attempt last week and from there go for as many reps as possible unbroken.

Use the first 12 minutes of the 15 minute block to build in weight and then get your last set done in the last 3 minutes. During that 12 minute block hit 3-4 sets of 2-5 reps.

Have someone watch that last set for you so you keep solid form all the way through.

135lbs for 5 reps

155bs for 4 reps

185lbs for 3 reps

205lbs for As Many Reps as Possible

Conditioning

‘Yellow Card’

12 minute AMRAP

100 DU’s/100 SU’s

40 Squats

30 Situps

20 American KBS

10 Pushups

782 CrossFit 101 - 630pm

Skills

Hang Power Cleans

We will review this movement and see how we can get it into a squat.

Pullups

Strength

10 minute E2MOM

5 Hang Power Cleans (or to best depth)

3 Pullups

Conditioning

10 minute AMRAP

5 Ring Rows

10 Pushups

15 MB Situps

20 Goblet Squats

- Team 782

Good evening 782ers!

Hope you are all well and enjoying this beautiful week.

Was talking to my students at Cardigan Monday and we came into conversation about dealing with conflict and working with other people. We had a really good discussion about being patient not only with other people, but with yourself. It is such a tough habit to develop and an even tougher habit to practice when you are in a stressful situation. Was a really cool chat and thought I would share it with you all today as we can all use a reminder to try and remain calm in the face of stress and adversity. Much easier said than done, but something that you can practice and improve each and everyday if you choose to do so.

Hope you all enjoy the rest of the week and are getting ready to head to Moncton to cheer on our athletes at the Blizzard Beatdown!

CrossFit - 6/12/430/530

Strength & Conditioning

‘Stairway to Heaven’

30 minute Ascending Ladder

4,8,12,16,20…

Burpees

C2B/Pullups/Ring Rows

cal Row/Bike/Ski

DB Hang Power Clean & Jerk (total, for example on first set 2 left and 2 right)

Starts off ooooo so fast. But you have a long way to climb that ladder so take your time and enjoy the ride.

782 Kids - 330pm

Strength & Conditioning

‘Stairway to Heaven’

7 minute AMRAP x 2 - 10 minute Skill between

3,6,9,12…

4 Burpees

4 C2B/Pullups/Ring Rows

4cal Row

4 DB Hang Power Clean & Jerk

Skills

Rowing

Skipping

Handstand Walking/Wheelbarrow

782 Competitive Class - 630 + 730 (CF782)

Class WOD

Olympic Lifting

EMOM x 3

Power Clean + Hang Clean + Front Squat

E2MOM x 3 - build in weight

Power Clean + Hang Clean

E2MOM x 3

Heavy Clean

Gymnastics & Strength Conditioning

With a Partner

18-12-6

Rope Climbs

150’ Handstand Walk after each set (75’ each) + 10 Cleans (5 each) - (225/155) (185/125) (135/95)

- Team 782

Hope you all crushed out a bit of shoulders today.

Tomorrow we shift gears and get the legs working hard.

We will continue on with our test week by diving into the back squats.

With all these comps coming out remember to keep your May long weekend open for MayDay Mania Volume #5. That will be May 15/16 and is a partner, male/male or female/femail comp. Each year we have seen a number of teams come over from across the bridge and all over PEI. This year should be no different and will have our registration up by the end of January and will have a hard cap on the amount of teams able to compete so get registered early.

CrossFit - 430/530

Strength

Back Squat Strength Testing

15 minutes to complete

Max Rep Test - 1 set

Here we go. Take about 20-30lbs off of what you completed for your heaviest 3 rep attempt last week and from there go for as many reps as possible unbroken.

Use the first 12 minutes of the 15 minute block to build in weight and then get your last set done in the last 3 minutes. During that 12 minute block hit 3-4 sets of 2-5 reps.

When you get to that last set let your group know if you need spotters or would prefer to dump the bar behind you if need be so they can clear the space.

135lbs for 5 reps

155bs for 4 reps

185lbs for 3 reps

205lbs for As Many Reps as Possible

Lower Body Endurance Conditioning

‘Root Cellar’

500/425m Row

40 Squat Jumps

30 V-Snaps

20 Box Jump Overs (30/24”)

100’ Single DB OH Walking Lunges

We will set the rowers up by the North River Wall and then you can squat jump and V-Snap right in from of your rowers and then get to your box jump overs. The walking lunges will be take you to the lounge and back for your 100’. Burn those legs up tomorrow!

782 Kids - 330pm

Strength/Skills

Back Squats

Handstand Walking

Rope Climbs

Rowing

Lower Body Endurance Conditioning

‘Root Cellar’

5 minute AMRAP x 2 - 10 minute Skill work in between

20’ Walking Lunge (10’ out and 10’ back)

15 Squats

10 V-Snaps

5 Box Jump Overs (30/24”)

782 CrossFit 101 - 630pm

Skills

Skipping

If you have a skip rope bring it out!

Squats

We will review the back and front squat and get you into the overhead squat if you feel comfortable with this movement.

Strength

10 minute E2MOM

5 Squats (back or front or OHS + 30 seconds skipping practice)

After we learn these skills we’ll take time to practice them in a structured little EMOM.

Conditioning

3 minutes on - 1 minute off x 4 Rounds

50 SU’s or 25 DU’s or 30 seconds practice

10 Goblet Squats

10 Burpees over the DB/KB

- Team 782

Monday.

Who else is pumped to start the week!?

If you are home now stay safe and enjoy this storm day and stay tuned to our Facebook page for any updates for our 6am class and schedule for the day.

This upcoming weekend we have a group of athletes heading over the Dieppe to compete in the Blizzard Beatdown. The more support we can get from our members to come over and cheer on these amazing athletes the better. The event will run all day Saturday and then early Sunday until mid afternoon. If you are looking for a drive over reach out in the social Facebook group as I know there are at least 3 car loads going over to support Saturday morning.

Week is steady Freddy. CrossFit 101 is still going strong at CF782 at 730pm and Fundamentals at 782 Athletics at 630pm. Full schedule is online at crossfit782.com and 782athletics.com.

CrossFit - 6/12/430/530

Strict Press Strength Testing

10 minutes to complete

Max Rep Test - 1 set

Here we go. Take about 10-15lbs off of what you completed for your heaviest 3 rep attempt last week and from there go for as many reps as possible unbroken.

Use the first 8 minutes of the 10 minute block to build in weight and then get your last set done in the last 2 minutes. During that 8 minute block hit 3-4 sets of 2-4 reps.

For example, last week I hit 145lbs for 3 reps. This week I would hit the following:

95lbs for 4 reps

115lbs for 3 reps

135lbs for 2 reps

135lbs for As Many Reps as Possible

Conditioning

‘Silly Rabbit’

15 minute AMRAP

Alternate Rounds with your partner

10 S2OH (115/75) (95/65) (75/55)

10 Lateral Burpees over the Bar

Who says you can’t do a partner workout on a Monday?

Initially had this one as a 2 minute on - 2 minute off style of workout, but I thought let’s spice things up here a bit this week and kick things off with a little burner where you get to go back and forth with your partner. Find some space and get after it. Lots of rounds to be had here. Move well, move efficiently, tag your partner on each rep, and as always have a bit of fun.

782 CrossFit Kids - 330

Skill Work

DB Strict Press

Knee Tucks

Handstand Holds + Handstand Pushups

‘Silly Rabbit’

5 minute AMRAP x 2 - Skill Work b/w AMRAPs

Alternate Rounds with your partner

5 Double DB Push Press

7 Lateral Burpees over the DB

Who says you can’t do a partner workout on a Monday?

782 CrossFit 101 - 630pm

Skill

S2OH - Push Press to Push Jerk

We will continue work on our skills here working from a strict press to a push press to a push jerk.

Double DB Walking Lunge

We will also test our balance and stability here with a double DB walking lunge.

Strength

3 Sets in 10 minutes

5 Push Jerk (add weight as you feel comfortable)

25’ Walking Lunge

Conditioning

12 minute AMRAP

6 Shuttle Runs (25’)

9 Double DB S2OH

12 Jumping Lunges

15 Situps

- Team 782

Sunday Funday!

For anyone wondering MayDay Mania will be the May long weekend again this year!

CrossFit - 10am

Strength & Conditioning

25 minute Partner AMRAP - split reps as you wish

‘Child’s Play’

20 Double DB Front Squats

30 T2B/Leg Raises/V-Snaps

40cal Row/Ski/Bike

50 American KBS

60 Ball Slams

- Team 782

Hello all!

Remember that on Saturday at 782 Athletics we have a free trial class at 12pm. Once you complete that trial class you will complete a week of fundamentals at 630 on M/Tu/Th and Sat at 11am.

We also have an intro class at 12pm on at CrossFit 782. After completing this class you will be able to start CrossFit 101 in February, which will run for 4 weeks!

Athletics - 10

Strength & Core

10 minute E2MOM (5 Rounds)

6 Weighted Pushups + 12 MB Situps + 18 MB Twists

Grab a group and get some weight and a med ball and get to work on your pushups and med ball setups and med ball twists

Should take you close to 90 seconds to complete these 3 movements before getting right into the next set.

Conditioning

‘Jenga’

3 minute AMRAP x 5 - Rest 1 minute b/w each AMRAP

8 Burpees

12 DB Snatch

16 Situps

Athletics Fundamentals - 11

Skill Work

DB Snatch

We will practice this movement here again and review how to use your hips to get the dumbbell moving in your favour.

Pushups

We will also review the pushup again to make sure you are hitting these reps correctly.

Conditioning

3 minute AMRAP x 5 - Rest 1 minute b/w each AMRAP

8 Pushups

12 DB Snatch (alternating)

16 Situps

Comp Class - 11 + 12

Olympic Lifting

3 Sets (light weight)

Power Snatch + Hang Snatch + Snatch Balance + OHS

3 Sets (build in weight)

Snatch + Snatch Balance

EMOM x 5 Rounds

Snatch (use last weight completed in previous complex, stay consistent here)

Handstand Walking Relay Race

To warmup for the comp workout break up into teams of 3

300’ Handstand Walk

You can break this up any way you want in 25’ increments, one athlete walking at a time.

Barbell & Gymnastics Conditioning

10 Rounds - alternate rounds with your partner

10 C2B

5 Snatches (135/95) (95/65) (75/55)

50’ Handstand Walk

Grab a partner and go back and forth between these rounds. Partner A would complete all 3 movements, the 10 C2B and then the 5 snatches (squat) and the right into the handstand walking. Scale the numbers and weight so you can move through these rounds seamlessly.

Special Olympics PEI - 2pm

Nearly wrote February!

It is coming quick!

Hope everyone’s resolutions are going well and people are getting their sleep, getting into the gym, and eating what they need and want to support a healthy lifestyle.

Remember that on the 1st of February we are hosting our 4th annual SnowDown ThrowDown at CF782. We will be hitting a conditioning workout and then a lift. This is fundraiser this year for Special Olympics PEI and the Spinal Cord Injury Society of PEI.

The weekend before that we have a number of athletes heading to the Blizzard Beatdown in Moncton, hosted by CrossFit Dieppe. Get a group together to come on over and cheer on your 782 team!

CrossFit - 6/12/430/530

Strength

15 minutes to build to a heavy 3 rep Back Squat

After each set complete 3 strict C2B/Pullups/Banded/Partner or 6 Jumping Pullups.

Get in and get warm and then get after your squats. Still taking this week to build in weight for our different movements and then we’ll get into a bit more testing later in the month.

Partner Conditoning

12 minute AMRAP

‘Timon & Pumbaa’

90 WBS

30 Bar MU’s or 30 C2B/Pullups/40 Ring Rows

Who doesn’t love a lovely little couplet. Grab your better half and get after it. Not meant to be easy by any means, this workout will come down to being mentally strong on the wall ball shots to get those reps in without losing focus or drive.

Just figure out with your partner who is Timon and who is Pumbaa first!

- Team 782

Hello all!

Hope everyone is having a fantastic week.

Weekend is coming up and schedule is on as usual.

Saturday at CF782

8/10/11 - CrossFit

9 - CrossFit 101

11 + 12 - Comp Class

2 - SOPEI Class

Saturday at 782 Athletics

10 - Athletics

11 - Fundamentals

12 - Intro

PEI Soccer Association Training all afternoon and Sunday morning.

Sunday class at 10 at CF782.

Get in and get after it when you can. Hope to see you all out and about at some point!

Athletics - 430/530

Aerobic Interval Training

‘Pit Stop’

6 minute AMRAP - 6 minute Rest x 3 Rounds

15/12cal Row

12 Plate G2OH

9 Burpees on a Plate

6 Shuttle Runs (40’)

Gonna have to put that gas pedal down each round.

We’ll see the gym up with the rowers at the North River Road wall and hit your calories there before grabbing the plate and getting them to work and then the burpees. Crush out your shuttle runs next. There equals one rep, from the rowers to the far wall is about 40 feet. There and back equals 2 reps. Push the pace hard for 6 minutes to earn that recovery each round.

782 CrossFit 101 - 630pm

Aerobic Interval Training

‘Pit Stop’

6 minute AMRAP - 6 minute Rest x 3 Rounds

15/12cal Row

12 Plate G2OH

9 Burpees on a Plate

6 Shuttle Runs (40’)

Gonna have to put that gas pedal down each round.

This is all things you have done before so it gives you a chance to work through the same movements and workout as our regular classes at the end of week two!

We’ll see the gym up with the rowers at the North River Road wall and hit your calories there before grabbing the plate and getting them to work and then the burpees. Crush out your shuttle runs next. There equals one rep, from the rowers to the far wall is about 40 feet. There and back equals 2 reps. Push the pace hard for 6 minutes to earn that recovery each round.

- Team 782