Miami has been fantastic.

Can’t wait to get back and share all the memories with everyone back at 782.

Will see you all soon!

Athletics - 430/530

It is a de load week for our strength sessions before we put in another month building that base foundation for our body to keep it sturdy.

Tomorrow and Friday we will work through our movement patterns at a light weight to correct any imbalances and give our body a chance to reset.

Strength

6 minutes

3 sets of 5 Strict Press at 60% of your 1RM

For example I would hit 45/75/85/95lbs

8 minutes

3 sets of 5 Back Squats at 60% of your 1RM

For example I would hit 95/135/145/155lbs

Conditioning

‘WillPower’

80 WBS (20/14) (14/10)

60 DB Snatch (50/35) (35/20) (20/15) - alternating

40 Burpees

Put the gas pedal down on this one.

782 Kids - 330pm

Skills

Rowing

Skipping

Pullups

Ring Dip Support Hold

Conditioning

4 minute AMRAP x 2 - 15 minute Skill Work between AMRAPs

6 WBS

6 DB Snatch (alternate arms)

6 Burpees

100’ Shuttle Run (50’ there and 50’ back)

782 Fundamentals - 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

8 minute E2MOM - 4 Rounds

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

Time to start off the week!

Hope you all enjoyed the weekend and are ready to kick off the week!

Athletics - 6/12/430/530

Strength

Power Clean & Jerks - TnG

E2MOM x 5 Rounds - 10 minutes

5 TnG Power Clean & Jerks

T2B/Leg Raise Practice

We will work on moving your barbell around with some speed and efficiency. Don’t worry about moving too much weight around here, but work on keeping that bar tight to your body.

Conditioning

‘782 9 Lives Part I’

15 minute AMRAP

10 T2B/Leg Raises

5 TnG Power Clean & Jerks (135/95lbs) (95/65) (75/55)

Rest 1 minute between Rounds

A modified version of the first part of 9 Lives that has been done in Miami for WODapalooza.

Hold on to both those bars.

782 Kids - 330

Skills

Rope Climbs

Handstand Walking

T2B

Conditioning

3 minute AMRAP x 3

3 T2B/Knee Tucks

3 Burpees

3 DB Clean & Jerks (per arm)

782 Fundamentals - 630

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/Push Press (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

Friday and we are down in Miami!

Anikha begins her quest for some competition down here Friday at lunch.

We will try to stream it as best we can and we are looking for a place you can view it online.

CrossFit - 6/12/430/530

Strength

Strength Endurance

For the past 3 weeks we have worked our way down in reps from a heavy set of 5, to a heavy set of 3, and then to a heavy single rep.

This week we are going to be working on some strength endurance, which is probably even more important for overall health and wellness compared to those big 1RM numbers.

Next week we get into a bit of a de load week with the strength work and then we ramp up to test those heavy singles again.

15 minutes to complete

2 sets of 10 reps - Deadlifts

After a nice warmup you will get into your own specific warmup with the barbell hitting a few small sets before choosing the weight you want to start at with for that set of 10.

Here is what I would do:

Deadlift

0:00 - 5 reps @ 45

2:00 - 5 reps @ 135

4:00 - 5 reps @ 225

6:00 - 3 reps @ 275

9:00 - 10 reps @ 305

12:00 - 10 reps @ 325

Like I said this is an endurance lift so it should be 10 reps you can hit consistently with good form. The last few reps should be tough, but they should be doable with good technique.

Conditioning

WODAPALOOZA Event 2

‘Down-Up’

12-9-6-9-12

Deadlifts (315/225) (225/135) (135/95)

Bar Facing Burpees

6 minute Cap

This is one of the events being done at Wodapalooza and Anikha will be completing on Sunday morning and it lines up with our programming so we get the chance to do it.

Move well through this one.

- Team 782

Saturday and let’s go!

Some bench here to get your day going!

Strength - 10/11

Strength Endurance

For the past 3 weeks we have worked our way down in reps from a heavy set of 5, to a heavy set of 3, and then to a heavy single rep.

This week we are going to be working on some strength endurance, which is probably even more important for overall health and wellness compared to those big 1RM numbers.

Next week we get into a bit of a de load week with the strength work and then we ramp up to test those heavy singles again.

12-15 minutes to complete

2 sets of 10 reps - Bench Press

After a nice warmup you will get into your own specific warmup with the barbell hitting a few small sets before choosing the weight you want to start at with for that set of 10.

Here is what I would do:

Bench Press

0:00 - 5 reps @ 45

2:00 - 5 reps @ 135

4:00 - 5 reps @ 155

6:00 - 3 reps @ 165

9:00 - 10 reps @ 175

12:00 - 10 reps @ 185

Like I said this is an endurance lift so it should be 10 reps you can hit consistently with good form. The last few reps should be tough, but they should be doable with good technique.

Conditioning

‘782 Pump Sesh’

12 minute AMRAP

4 Strict Pullups/10 Ring Rows

8 DB Thrusters (50/35)

12 Pushups

Core Work (if time)

3 Rounds

15 V-Snaps

30 sec L-Sit/Knee Tuck Hold

ME T2B/Leg Raises/Knee Tucks

- Team 782

Hope you are all having a great week!

Remember that this weekend we have class at 8/9/10/11 at CF782.

We also have class at 10/11 at 782 Athletics.

Athletics - 430/530

Olympic Lifting Technique

5 minutes to practice your technique on your Olympic Lifting

10 minute E2MOM

Power Clean + Hang Power Clean

T2B/Leg Raise Practice

After warming up and then reviewing the movements we are going to spend 10 minutes working on great form. Grab a partner and have one go after the other so you can watch and learn and then give feedback if need be!

Conditioning

‘Stegasaurus’

10 Power Cleans (185/125) (135/95) (95/65)

20 T2B/Leg Raises/Knee Tucks

60 WBS

20 T2B/Leg Raises/Knee Tucks

10 Power Cleans (185/125) (135/95) (95/65)

14 minute Time Cap

Climb that ladder and slide back down again.

782 PrimeTimers - 10am

3 Sets

50’ Walking Lunge

10 DB Snatch

10 Strict Situps

Conditioning

15 minute Partner AMRAP

12cal Row

6 Burpees

12 Squats

6 Shuttle Walks/Runs

782 Fundamentals - 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 Press/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

Get up, Get at it.

Enjoy every moment you can as you never know how many moments you get to enjoy.

Athletics - 6/12/430/530

Strength Endurance

For the past 3 weeks we have worked our way down in reps from a heavy set of 5, to a heavy set of 3, and then to a heavy single rep.

This week we are going to be working on some strength endurance, which is probably even more important for overall health and wellness compared to those big 1RM numbers.

Next week we get into a bit of a de load week with the strength work and then we ramp up to test those heavy singles again.

8 minutes to complete

2 sets of 10 reps - Strict Press

12 minutes to complete

2 sets of 10 reps - Back Squats

After a nice warmup you will get into your own specific warmup with the barbell hitting a few small sets before choosing the weight you want to start at with for that set of 10.

Here is what I would do:

Strict Press

0:00 - 3 reps @ 45lbs

1:00 - 3 reps @ 75lbs

2:30 - 10 reps @ 105lbs

5:00 - 10 reps @ 125lbs

Back Squats

8:00 - 3 reps @ 185lbs

10:00 - 3 reps @ 205lbs

12:00 - 10 reps @ 225lbs

15:30 - 10 reps @ 245lbs (hopefully)

Testing Conditioning

1K Row

A little benchmark work here to get your day going!

Core Work

3 Rounds

60sec Elbow Plank

40 Situps

20 V-Snaps

782 Kids - 330pm

Skills

T2B

Pullups

Rowing

Lunges

Conditioning

3 minute AMRAP x 3 - Skill Work in between

4 Shuttle Runs

4 Knee Tucks

4 Plate G2OH

Soccer Fitness for Performance - 630pm

- Team 782

Hope you all had a wonderful islander Day and are ready to get back in for another solid week at 782.

We wish Anikha Greer great luck as she heads down to Miami to compete at WODapalooza in the teens 16-18 division! She will be away from Tuesday to Monday and will compete on Friday, Saturday, and Sunday.

Once we know of any streaming options for you all to tune in to over the weekend we will let you know!

Athletics - 430/530

Strength & Conditioning

‘The Macarena’

30 minute AMRAP

150 DU’s/250 SU’s

30cal Row

30 Burpees

30 Shuttle Runs

After the long weekend we want something here to sweat it out.

Let’s Go, Let’s Go!

782 Kids - 330pm

Skills

Rowing

Skipping

Rope Climbs

Handstand Walking

Conditioning

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

5 Double DB Push Press

5 Shuttle Runs

5 Burpees

5 Shuttle Runs

782 Fundamentals - 630pm

Skills & Skill Review

Back Squats - Front Squats

We will review the back squat and work on how it translates to the the front squat in the squat family.

Burpee Box Jump Overs

Strength

10 Minute EMOM

0: 4 Front Squats

1: 12 V-Snaps

Conditioning

10 minute AMRAP

6 Burpee Box Jump Overs

8 Shuttle Runs

10 Double DB Front Squats

- Team 782

See you all in here Monday, Islander Day!

We have classes at 6am/9am/12noon at CrossFit 782 and we have class at 10am at 782 Athletics

Athletics - 10

Conditioning

With a Partner

12 minute AMRAP

24 Squat Jumps

18 DB Snatch

12 Pushups

Partner A will complete 10cal Row while partner B completes work on the AMRAP and then switch. Continue on this for the 12 minutes

3 minute Transition

12 minute AMRAP

24 Jumping Lunges

18 Plate G2OH

12 C2B/Pullups/Ring Rows

Partner A will complete 10 Burpees while partner B completes work on the AMRAP and then switch. Continue on this for the 12 minutes.

Let’s Go!

- Team 782

Come one, come all!

A little update for our schedule on Monday for Islander Day.

At CrossFit 782 we will be open from 6am to 1pm with class at 6am, 9am, and noon.

At 782 Athletics we will have class at 10am.

This weekend classes on as usual!

Athletics - 10/11

Skill Progressions

10 minutes to practice the following skills before we jump into the workout!

Ring Rows - Pullups - C2B - Bar MU’s

Try 3 sets of 3-5 reps at the moving towards the movement you will be doing in the workout. If you are working on your strict pull-ups this here is the chance to do so.

Skipping Practice/Plate G2OH/Squats/Situps

Conditioning

‘Half Baked’

100 DU’s/200 SU’s/2 minutes practice

80 Air Squats

60 Situps

40 Plate G2OH

20 C2B/Pullups/Ring Rows

50 DU’s/100 SU’s/60 seconds practice

40 Air Squats

30 Situps

20 Plate G2OH

10 Bar MU’s/C2B/Pullups/Ring Rows

CrossFit 101 - (CF782)

DB Snatch

WBS

We will learn these two new skills skills here and incorporate them into the workout.

Strength

3 Sets

6 DB Snatch

6 WBS

Once we learn these movements we’ll take 3 rounds to practice the skills before diving into the workout!

Conditioning

15 minute AMRAP

15/12cal Row

10 DB Snatch

15 WBS

10 Burpees

This should be the toughest workout so far on your lungs. Come in and put your head down and get to work.

Comp Class - 11 + 12 (CF782)

Class Workout Conditioning

10 minute EMOM

0: 2 TnG Power Cleans + 1 Push Press

1: 2 Hang Cleans + 1 Push press

Working on two parts of the clean here. With the first minute we want you working on that full extension get that bar moving under control and then with speed through the hips and then on the second part we want to see you working on pulling yourself fast underneath the bar.

The weight should be light here to work through your reps and have the ability to hit a push press after the cleans are finished with great form.

Olympic Lifting & Gymnastics Conditioning

‘Halfway There’

100’ Handstand Walk

10 Cleans (225/155)

30 Bar Facing Burpees

50’ Handstand Walk

5 Cleans (225/155)

15 Bar Facing Burpees

The big question here is when can you start pushing that pace?!

- Team 782

Happy Valentine’s Day Everyone!

At CrossFit 782 For Islander Day we will be open from 9am to 1pm.

We will have class at 9am and 12 noon that day with some open gym time between 10 and 12. This is CrossFit 782.

At 782 Athletics we will have one class at 10am on Islander Day!

For the weekend we have our usual schedule on and as always here is your reminder to get signed up for MayDay Mania! Registration is now 25% full and will be releasing it to outside gyms here shortly.

Athletics - 6/12/430/530

Strength

We continue on the ol’ strength train.

Keep on digging your heels in here building up a solid foundation of lifting strength that you will be able to apply to your Olympic Lifting by adding speed and adding weight to your daily workouts each and every day.

25 minutes to build in with for your Bench Press & Deadlift

Alternate from lift to lift through the following rep scheme. Hit 5 reps of your deadlift and then 5 reps of you 5 bench press and continue down the line that way building up to a heavy single rep for both movements.

5 Reps

5 Reps

3 Reps

3 Reps

1 Rep

1 Rep

For example I would hit 5 reps at 135 for my bench and then 5 at 225 for my deadlift and then 5 and 5 again and then 3 and 3 twice and then a couple of heavy singles for each movement.

Conditioning

‘SeeSaw’

5 minute AMRAP

10 T2B/Leg Raises/Knee Tucks

10 Box Jump overs (24/20”)

After we hit our 25 minutes of work lifting we get into something short and sharp here to get that engine racing.

- Team 782

The little things in life.

Don’t get bogged down with the little things in life.

The little annoyances. The car just beeped at you or cut you off, the person in line that cut in front of you, the customer that was rude to you. It is alright to get mad in the moment, have a little rant in your head, let out a few choice words under your breathe. But then it is time to let those little things go. Move on and move forward and do not let them bring you down. Those little things in life are what usually keeps you from moving forward. They build in your mind and weigh you down over time. The quicker you can actually let them go and move forward the better your life can be. Easier said than done, but something that with practice can get better over time. I know I am working on it. I hope you can too.

Athletics - 430/530

Core, Shoulder, & Squatting Strength

Overhead Squats or Front Squats

9 minute EMOM (3 Rounds)

0: 30 seconds Overhead Squats/Front Squats (135/95) (95/65) (75/55)

1: 30 seconds Hollow Hold

2: 30 second Handstand or Wall Walk Hold

We will get you through these 3 movements and get you set up to move consistently with efficient, quality form.

Conditioning

‘Extra Medium’

3 minute AMRAP - 1 minutes off x 5 Rounds

10 DB Overhead or Front Squats (5 - right, 5 - left)

10 Jumping Lunges

10 MB Situps

Time to shut that mind off and get to work. Nothing too long here to slow you down so get to work and keep moving.

782 Fundamentals - 630pm

Skill Development

Thrusters

We will take the front squat and push press and mix them together.

Wall Walks/Handstands

We will get you upside down and see how you do on your hands!

WBS

Strength

4 Sets building in Weight

4 Thrusters

2 Wall Walks to best height

After learning these two movements we will get into a bit of strength work.

Conditioning

3 minutes AMRAP - 1 minute Rest x 3 Rounds (12 minutes)

12 WBS

8 Plate G2OH

4 Shuttle Runs (there and back = 1)

- Team 782

G’day Wednesday.

Let’s get it.

CrossFit 101 has started up this week on M/T/Th evenings at 730pm and then on Saturday at 9am. If you know anyone interested we have two slots available and they can start up this week as need be.

Our fundamentals program is running at 782 Athletics as well at 630 on M/T/Th. These are introductory sessions so you can get started in our regular classes.

MayDay Mania is starting to fill out and this week we are going to start pushing it out to the gyms around the Maritimes so get your team registered as soon as you can to reserve your spot.

Athletics - 6/12/430/530

Skill Practice

Double DB Burpee Step Up

Something we do not see a ton of here, but has been done before. Grab a set of dumbbells and get to work practicing this movement.

Conditioning

‘Saddle Up’

E5MOM x 5 Rounds

10 Double DB Burpee Step Ups (50/35lbs) (35/20lbs) (20/15lbs)

20/17cal Row

60 DU’s/100 SU’s

Get on your clock and get to work. Start each 5 minute block with your DB Burpee Step Ups. If need be scale the number of these reps to finish them in about one minute to 90 seconds. From there work your way through the row and the skipping to earn as much as rest possible before going again at the 5 minute mark.

782 Kids Class

Conditioning

5 Rounds - Rest as much as needed (up to 3 minutes after each round)

5 Double DB Burpee Step ups

10cal Row

15 Box Jump Overs

Skill Practice

In between each round practice 30-60 seconds of skipping, whether it be double under, single under, etc.

Comp Class - 630 + 730 (CF782)

Olympic Lifting Technique & Skill Practice

3 Sets @ light Weight

Power Snatch + Hang Snatch + Snatch Balance

3 Sets Building in Weight

Snatch + Snatch Snatch Balance

2 sets of 2 - 3 MU’s

Olympic Lifting & Gymnastics Conditioning

‘Amanda’

9-7-5

MU’s

Snatch (135/95)

Time for another benchmark to prove that fitness you have been working on!

- Team 782

Hello Team,

Hope everyone has been having a great, snowy start to their week

Reminder to get yourself registered on comptracker.io for MayDay Mania Vol. 5. This will be on Saturday and Sunday, May 16th and 17th and it is pairs of males or females in Scaled, Icebreaker, Rx, and Masters divisions.

As well next week Anikha flies out to Miami to compete in WODapalooza in the Teen 16 to 19 division. This is a 3 days competition that will bring some of the best competitors from around the world together to throw down under the sun. We are sending out our support to here as she preps for this competition and wish her the best of luck during that weekend.

Talking about that leads me to thinking about goals and setting goals for yourself year round. Everyone’s New Year’s Resolutions have come and gone and from what I can see a lot of people have turned these resolutions into habits and have created long terms changes in their life. Everyone now should be able to create and work on new goals. Obviously everyone is going to have different goals going forward and they will be approached using different methods. Anikha wants to go to Miami and compete to win, Glenda and Wayne are preparing for a massive hike this spring, a group of ladies from 782 Athletics are trying to get their first pullup. No matter your goal, no matter your timeline, we have a committed group of coaches and athletes here to guide you and support you towards achieving your best results. Reach out to us or find a supportive group within the gym to help you reach those goals and keep moving that needle forward one day at a time.

Athletics - 430/530

Strength

Back on the ol’ strength train.

Keep on digging your heels in here building up a solid foundation of lifting strength that you will be able to apply to your Olympic Lifting by adding speed and adding weight to your daily workouts each and every day.

8 minutes to hit the following sets for your Strict Press.

5 Reps

5 Reps

3 Reps

3 Reps

1 Rep

1 Rep

For example I would hit 5 reps at 135 and 140, and then 3 reps at 145 and 150, and then look at getting into my 1 rep lifts at 155 and 160. They would be similar to what you hit last week, maybe 5 to 10lbs heavier if you are feeling dangerous.

12 minutes to hit the following sets for your Back Squat.

5 Reps

5 Reps

3 Reps

3 Reps

1 Rep

1 Rep

For example I would hit 5 reps at 225 and 255, and then 3 reps at 275 and 295, and then look at getting into my 1 rep lifts at 305 and 315. They would be similar to what you hit last week, maybe 5 to 10lbs heavier if you are feeling dangerous. Should not be a complete 1 rep max, but should be heavy.

Conditioning

‘Jackie’

Row 1K

50 Barbell Thrusters

30 Pullups/Ring Rows

Perfect little conditioning piece for today.

A benchmark workout that fits in quite well with what we are doing in our strength cycle. Pace yourself out on the rower so you can increase your pace on the thrusters and into the pull-ups.

782 Fundamentals - 630pm

Skill Development

Strict Press - Push Press

We will learn how to transfer the skill of the push up to your pressing overhead with a barbell.

Knee Tucks - Leg Raises

Strength

10 minute EMOM

0: 5 Push Press

1: 5-7 Leg Raises/Knee Tucks

Similar to yesterday, giving you a chance to work on your strength and skills in a structured environment.

Conditioning

10 minute AMRAP

6 Pushups

8 Shuttle Runs

10 V-Snaps

12 Lunges

- Team 782

Good evening.

Let’s Go. Monday.

What a beautiful way to spend this Sunday with the sun shining and hope you all got to get outside and enjoy your fitness with family and friends. Am super grateful that I was able to get In at lunch and get some training in and then go for brunch with a friend, do a bit coaching with Anikha getting ready for WODapalooza, and then spend the evening out in Kinkora with Hillary and my parents.

Send me a message with your favourite workouts from the past few weeks. A lot of talk about how people are making great gains with the strength cycle, but at the same time still getting in their conditioning. People had to show a lot of perseverance and grit during the Pair of Thieves workout and we will continue this moving forward into the week.

Keep believing in yourself. No matter what is going on in your life, don’t lose faith in yourself. Carry on and surround yourself with people who will pick you up during hard times and be by yours side no matter what circumstances you may find yourself in through this journey of life.

CrossFit - 6/12/430/530

Strength

5 minutes to practice 3 sets building to your working weight for the workout

5 Hang Power Snatches

For the workout today we are going to be working on cycling a barbell with efficiency. Work on keeping the barbell close your body on the way up and on the way down for the rep, moving the bar with speed.

Sprint Conditioning

‘Sonic the HedgeHog’

1 minute on - 2 minutes off x 8 Rounds

12 Hang Power Snatch (95/65lbs) (75/55) (55/35lbs)

Max Effort Bar Facing Burpees

Last week we worked hard on our full depth snatches with solid technique and lifted quite heavy. Tomorrow we do the opposite. We work on our snatches for speed and barbell cycling efficiency. Make sure you choose a weight you can cycle for 12 reps unbroken. If it is too heavy scale the number of reps you are doing or scale down the weight the next round. The goal is to hit your 12 reps in about 30 seconds and then have the rest of the minute to crank out those burpees. Lots of rest in here so the goal is to push the pace right from the get go and hang on for dear life during those later rounds.

782 Kids - 330pm

Skills

Barbell Hang Clean

Barbell Front Squats

Rowing

Skipping

Conditioning

‘Sonic the HedgeHog’

3 minutes on x 3 Rounds - Skill Work between AMRAPs

6 DB Snatch (alternating)

6 Burpees over the DB

20 SU’s or 20 seconds skipping

782 Fundamentals - 630pm

Skill Development

Learn to Back Squat

Learn to Pullup/Ring Row

Strength

10 minute EMOM

0: 5 Back Squats

1: 3 Strict Pullups or 6 Jumping Pullups

After learning how to back squat and do your proper pullups we will learn about an EMOM and apply these movements for this type of workout. If you are feeling good with this movement it is a chance to add some weight and if not just move at your own pace.

For the pullups you can use a band or a partner and work your way through these reps.

Conditoning

10 minute AMRAP

‘Beginner’s Luck’

6 Ring Rows

9 Situps

12 Goblet Squats/Squats

15 MB Slams

And then we take the movements learned in the intro class and build upon those skills for the workout.

- Team 782

Sunday Funday!

Hope you are all well and ready to get into a bit of work this Sunday morning at 10.

Reminder that we have an intro class at CF782 at 11 after our class if you have anyone interested in starting up!

10am (CF782)

Strength & Conditioning

‘Jay & Silent Bob Strike Back’

12 minute AMRAP - with a partner

60cal Row

40 Burpees over the Rower/Parallette/Ski Erg

5 minute Transition

12 minute AMRAP - with a partner

60 WBS

40 Hang Power Clean & Jerks (50/35s)

Let’s Get it.

- Team 782

Reminder of our schedule this weekend upcoming for the week!

Classes at CF782 at 8/9/10/11 with comp class at 12 following the 11am class.

There will be class at 10 on Sunday as usual and then at 11 we have our intro class with a new group of CrossFit 101 members starting up Monday night at 730pm. We already have 4 people signed up and will be accepting 6 more so if you know anyone interested please let them know to come to the intro this Sunday!

At 782 Athletics we have class at 10 and 11 Saturday morning with an intro class at 12 for our next fundamentals group starting Monday night at 630pm. We also have our soccer fitness groups coming in at 1:20 and 2:40 that afternoon.

Athletics - 10/11

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.

15 minutes to build to a heavy 3 rep Deadlift.

3 reps x 4 sets

After each set of deadlifts complete 5 Strict T2B or Leg Raises to keep everything balanced out in the core.

As well hit 5 strict HSPU or 5 Double DB Strict Press to warm up the shoulders.

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 @ 225lbs (Warmup); 3 reps @ 275lbs; 3 reps @ 315lbs; 3 reps @ 335lbs; 3 reps @ 355lbs

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

As always with the deadlifts stick with one less rep than you want to so you can keep that back safe long term.

Conditioning

‘Time Out’

21 - 15 - 9

HSPU/Box HSPU/Pushups

Double DB/KB Front Squats

100 DU’s/150 SU’s after each Set

Time to go here. Grab your spot on the wall and a set of dumbbells and get to work moving through each and every rep. Make sure you breathe on the double unders so you can keep moving through the other reps efficiently.

Intro - 12

Soccer Fitness Training - 1:20/2:40

Comp Class - 11 + 12 Class (CF782)

E2MOM x 3 Rounds (light weight)

Power Clean + Hang Clean + Front Squat + 2 S2OH

E2MOM x 3 Rounds (build up in weight)

Clean + Hang Clean + S2OH

10 minutes to build to a heavy:

Clean & Jerk

Olympic Lifting & Gymnastics Conditioning

‘Times Up’

8 Rounds with a Partner - alternate rounds (4 rounds each)

2 Rope Climbs (1 legless/1 leg in)

40’ Handstand Walk (straight through)

6 TnG Power Clean & Jerks (155/105)

- Team 782

There will be no classes tonight. We were just advised the the Soccer Facility is closing for the rest of the day due to the weather.

Feel free to come over to North River Road ... classes are still on there.

Good evening.

On Tuesday we had to say goodbye to one of our long time members Pastor Steve as he has to hang up his CrossFit shoes and tomorrow we hold a workout in his honour. The movements you will see in this workout are what he chose for his favourite parts of CrossFit. He has been told by his doctors that his workout intensity must change and he is making the smart move.

P. Steve has been around the CrossFit community for the past 5+ years spending his time during the week at 6am with the 782 family and heading over to CF Summerside on the weekends to throw down. He was always down to throw down some weight around and flip upside down and get around on his hands! His presence will definitely be missed by the 6am crew and hope he drops by once in a while to say hello!

Can’t wait to see everyone around the gym tomorrow. I will be there for 6am at CF782 and Sam at 782 Athletics unless you hear otherwise!

CrossFit - 6/12/430/530

Skills

10 minutes

4 Sets

2 Power Snatch

2-4 Pullup Reps

(scap pull-ups, banded pull-ups, partner pull-ups, kipping pull-ups, etc.)

For a lot of you this power snatch is a new movement. Take your time with it. Work on good form and getting the bar moving with your hips before added weight. it is the most technical of lifts so be patient and you will continue to improve.

P. Steve’s Conditioning

‘P. Steve’

15 Synchro Bar Facing Burpees

20 Bar MU’s/30 C2B or Pullups/20 Strict Pullups

15 Synchro Bar Facing Burpee

40 Power Snatches (135/95) (95/65) (75/55)

15 Synchro Bar Facing Burpees

20 Bar MU’s/30 C2B or Pullups/20 Strict Pullups

15 Synchro Bar Facing Burpees

Cash Out:

1K Run

We will take the first 6 to 8 minutes to build up to the weight you plan on using for the workout and going through your pullup progressions.

For this workout think of the hard work P.Steve would put into this workout, the grit and tenacity he would bring into every single rep and the support he would have for everyone around him.

- Team 782

Good evening ladies and gentlemen!

Hope you are all enjoying the week and getting outside to enjoy a bit of that sunshine.

This weekend classes on as usual with a trial class Saturday at 12 at Athletics and Sunday at 11 at North River Road. We start Fundamentals (630, Athletics) and CF101 (730, CF782) on Monday night so if you know anyone interested get them involved!

Remember to get your teams signed up for MayDay Mania as well, coming up on the May long weekend, the 16th and 17th. Divisions for everyone including IceBreaker, Scaled, Rx, and Masters.

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.

12 minutes to build to a heavy 3 rep Bench Press.

3 reps x 4 sets

After each set of bench press complete 5 Deep Ring Rows to keep everything balanced out in the shoulders.

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 @ 155lbs; 3 reps @ 175lbs; 3 reps @ 185lbs; 3 reps @ 195lbs

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

Conditioning

‘Pull the Chute’

18-15-12-9-6-3

Squat Jumps

MB Situps

Pushups

MB Slams

Ring Rows

A little something for everyone here. Grab your medball and some space and get to work.

16 minute time cap

- Team 782

Good Evening!

Let’s get each of you signed up for MayDay Mania at comptracker.io.

This is a two day competition at 782 Athletics and CrossFit 782 over the May long weekend, which is May 16/17. There are divisions for icebreaker, scaled, Rx, and we will try to get a masters division together again this year!

We are looking at hosting 60 teams again this year so get yourself signed up as soon as possible.

As well next week we have our CrossFit 101 program starting at CrossFit 782, with a free trial class this Sunday at 11am. CrossFit 101 is a 4 week program that will start on Monday evening at 730pm.

Our next fundamentals program at 782 Athletics will start next Monday at 630pm with a free trial class on Saturday at 11am.

CrossFit - 6/12/330/430/530

Strength & Conditioning

‘Pair of Thieves’

30 minute AMRAP

15 T2B/Leg Raises/Knee Tucks

20 WBS

Rest 1 minute

15cal Row

20 DB Snatch (alternating)

Rest 1 minute

Two little sprint couplets built in here over a 30 minute time block.

The goal of the workout is to push the pace on each pair of movements and earn that minute of recovery before you get to go back at it again.

782 Comp Class - 630 + 730pm (CF782)

Olympic Lifting

2 Sets

Power Snatch + Hang Snatch + Snatch Balance

2 sets

Snatch + OHS

8 minutes to build to a heavy

Snatch

Conditioning

3 Rounds with a Partner

Split Reps as need be

10 Snatch (155/05) (115/75) (75/55)

10 Synchro Bar Facing Burpees

100’ Handstand Walk (50’ each)

10 Synchro Bar Facing Burpees

- Team 782