Sunday.
Get outside. Stay apart. Go for a hike. A run. A ruck (with a weighted backpack). Or do absolutely nothing.
All up to you.
Enjoy time with your housemates. Cook. Clean. Watch Movies. Read Books.
Just enjoy your Sunday to relax and reset for the upcoming week.
- Team 782
G’day.
See you all tonight for bingo.
Here is your own link to generate your own unique BINGO card.
Print of a few per person and get ready to play.
I have a Bingo App on my phone to call out numbers.
https://bingobaker.com/play/1228516
- Team 782
Hello All!
Few announcements leading into the weekend.
First announcement is that we are going be postponing MayDay Mania until further notice.
If you need a refund for this please message or email us as soon as you know. The event will be going on, it is just a matter of when it will be going and as with everything going on right now the timelines are quite unknown. Thank you for understanding.
There will be Bingo tomorrow night, Saturday Night. 745 social hour begins and we will kick off some fun at 815 and social hour will continue after a few games.
If you are looking for our 782 “Attitude, Gratitude, Fortitude'“ shirts you can go team782.staygolden.ca to order your shirts online. Shirt orders close in a week.
We are also going to be doing a gear take back on Monday between 1pm and 3pm at CrossFit 782
If you have gear you are not consistently using or not using at all please sanitize the gear and return it. If you are still using the gear lots keep it and keep up the great work. Members that missed out on the first wave are still looking for gear and once we consolidate exactly what we have we will be doing gear loan again with what we have after Monday.
CrossFit HQ is putting on a worldwide fundraiser for CrossFit gyms around the world. If you want to take part in it you can register here: https://www.crossfit.com/
There is also another 7 day online competition to keep you motivated if you want to sign up at:
https://unitedinmovement.org/
They are both free to register for if you want to sign up, but you can donate to different organizations if you feel you would like to.
Zoom CrossFit Workout - 10am
Shannon & Bonnie Hodder thought this one up during their 14 Day Self Isolation.
Hope you all have a bit of fun with it!
For those of you returning to travel this will be a good way to celebrate being done with it.
“14 Days of Self isolation”
Done like the 12 Days of Christmas
1 Wall Walk
2 Power Cleans (BB/DBs/KBs/Plate/Bag/etc.)
3 Box Jumps/Step Ups
4 Reverse Lunges/Bulgarian Split Squats
5 Burpees
6 Deadlifts (BB/KBs/DBs/Plates/Bag/etc.)
7 Ground to Overhead (MB/Plate/DB/KB/Bag/BB/etc.)
8 Situps
9 Pushups
10 Jump Jacks
11 Tricep Chair/Box Dips
12 Air Squats
13 Plate Hops/DU’s
14 Thrusters (MB/DB/KB/BB/Bag/etc.)
Goes the same way as the 12 days of Christmas. 1 wall walk to start. 2 power cleans, 1 wall walk. 3 box jumps, 2 power cleans, 1 wall walk. 4 lunges, 3 box jumps, 2 power cleans, 1 wall walk. All the way through to 14 and back down the chute.
If you have any issues with this one please take it up with Bonnie or Shannon Hodder at your own discretion.
- Team 782
G’day!
Great work here ladies and gentlemen.
Class on at 12 and 5 tomorrow as usual and then class at 10am on Saturday.
Great work so far this week with our new schedule. Everyone seems to be finding some normalcy, some sort of routine. If you have anything to share with the larger population, the larger 782 community please reach out to us so we can share that with the whole community. We are all in this together and we are in this over the long run with each and every one of you each and every day.
One tool we are slowly starting to roll out is our weekly check in. This is a work in progress app we are developing for our online wellness program to help you become accountable to yourself with your training, nutrition, and sleep habits. We are working on moving this forward everyday to our end product and welcome any and all feedback on how to make it easier to use, more accessible, and a tool that can be used long term during this pandemic, as well as once we make it back to the gym.
https://cf782.onramp.online/checkin
CrossFit Zoom Workout - 12pm/5pm
Strength Activation Work
This can be done before the “Beast” conditioning if possible, also from the boys.
9 minute EMOM (3 Rounds)
0: 6 Deadlifts into 6 Bent Over Rows
1: 6 Hang Power Cleans into 6 Squats
2: 6 Shoulder to Overhead into 6 Good Mornings/Back Squats/Hip Hinges
This is done primarily to get your comfortable with the movements for the workout.
Here we have an entry from one of our top Bromances at 782, Charlie & Sheldon Cudmore-Waddell.
“The Beast”
6 Rounds
6 Deadlifts
6 Bent Over Rows
6 Hang Power Cleans
6 Squats
6 Shoulder to Overhead
6 Hip Hinges/Good Mornings/Back Squats
200m Run/Row or 66 DU’s/132 SU’s
After a bodyweight workout today we come back at your with a weighted workout today.
There are many ways to do this workout, but the most ideal way would be to use one piece of equipment for the whole thing. For example if you had two kettlebells you would start with your deadlifts, nice and controlled, and then right into your bent over rows. From there you’d clean those kettlebells on to your shoulders and then squat for your next reps. After pressing them overhead 6 times you would do 6 hip hinges or back squats or good mornings. After completing these 6 movements you would do your cardio piece for about a minute to 90 seconds and then try to go unbroken.
This may not work for everyone depending on their equipment and you may use dumbbells for your deadlifts, a plate for your rows, etc. to get the best out of this workout.
Core Accessory Work
Testing 1,2,3.
3 Rounds
Max Effort Reverse Burpees in 90 seconds
Max Effort MB Situps in 90 seconds
Max Effort Plank in 90 seconds (any style of plank you can hold for the 90 seconds)
Rest 30 seconds after each round
After we do our strength work we want to balance out that hinging with some solid work for the belly.
- Team 782
Now that April Fool’s Day has come and gone we get on to serious business.
Here is the link again for the 12pm and 5pm Zoom Workouts. It is also pinned to the top of the Facebook page for CrossFit 782 & 782 Athletics
Join Zoom Meeting
https://zoom.us/j/158307785
Here is the link again for the yoga class with Charles at 10am every Tuesday/Thursday/Sunday morning.
https://zoom.us/j/131446869
We will also be hosting the Cross Country teams from UPEI and Colonel Grey at 1pm for their training this week for anyone who wants to get involved in that sport specific training.
Join Zoom Meeting
https://zoom.us/j/165845121
Lots of options to keep your fitness and bring us back to a bit of normalcy and routine as we all find our way through this together, but apart.
Have been reading a lot. As much as I can anyway and I want to recommend you a few books if you can get your hands on them either through orders, your kindle, etc.
Two books that have influenced me heavily in how I operate are Carol S. Dweck’s “Mindset: The New Psychology of Success” and Angela Duckworth’s “Grit: The Power of Passion & Perseverance”.
Right now we are wading through a lot of unknowns. A lot of uncertainty of what are life is going to look like over the next few weeks, months, and what it will even look like over the next few years. Duckworth’s book can help develop the super skill of ‘grit’ during this time in our life where so much is unknown. Dweck’s book on Mindset will provide you with insight to taking a look at the same problem through a different lens. Both super critical reads, where you may need to read 5-10 minutes and then have a break to look at something different. That being the case make sure you pick up some easy, fun reading too. My all time favourite two series, Harry Potter & The Lord of the Rings, are great places to start.
Yoga - 10am
CrossFit Zoom Workouts - 12pm/5pm
Today’s Workout comes to you compliments of Rachel MacKay.
We still have lots in the bank here, just putting them into the schedule as best we can, but some great submissions out there!
“How Do Yah Like Me Now”
6-12-18-24-18-12-6
(MB) Situps
Pushups
Burpees
Some bodyweight work here to get you through your Thursday. Option to use MB.
Push the pace fast right here.
Accessory Core Work
(also from Rachel M.)
3 Rounds
60 second (weighted) Plank
30 Russian Twists
15 V-Snaps
Catch up on a run or some other accessory work you have put off if you have time!
- Team 782
G’day.
We are on to April.
Few updates and announcements.
Make sure you get on to SugarWOD to track your scores, but mostly to chirp and fist pump those gym friends we all know you miss so dearly.
Tomorrow we have a teens sport specific class at 1pm for anyone interested in checking this out, here is the link for the class at 1pm on Wednesday.
https://zoom.us/j/165845121
We also have class at 12 and 5pm as per usual. Same link.
At 10am tomorrow we are going to be having a goal setting/routine setting session and we will get into the new app created to check in each week to see how you are doing with your sleep/training/nutrition. Link for this session is here:
https://zoom.us/j/163042526
Remember we have posted 3 running workouts up for this week and each week we will post 3 more workouts up. These are not to be done all in one day, but to be done when you find time or when you want to add them to your training. For example you could do the stride workout tomorrow, the Fartlek training Friday, and then the long run on Sunday for active recovery.
10am - Goal Setting/Routine Setting Session
(Harrison will start next week)
CrossFit Zoom Workout - 12pm/5pm
This is Jordan McLeod’s submission for Make-A-WOD
“Legs-4-Days”
5 Rounds
5 Strict HSPU or 5 Weighted Pushups or 7 Perfect Pushups
10 Burpees
15 KB/DB/Odd Object Deadlifts
20 Weighted Reverse Lunges
30 Mountain Climbers (15 per leg)
Have the option to wear a back pack/weight vest for the workout
Jordan also had a running piece built in there once this classic conditioning was finished, but we will get you to complete one of the running pieces from the running workouts already programmed.
Accessory Work
Core
4 Rounds
30 second Hollow Hold
60 second Plank
30 second Side Plank
30 second Side Plank
30 second Hollow Hold
3 minutes in total here. Rest as long as needed between rounds.
- Team 782
G’day Everyone.
Just a reminder that tomorrow we have yoga at 10am with Charles and then CrossFit at 12 and 5pm for our daily schedule. Here is the link to the yoga classes with Charles.
https://us04web.zoom.us/j/131446869
We will also be hosting a teen workout class on Wednesdays at 1pm as well for anyone interested in joining. Will be posting the link up for that on Tuesday.
We have also partner with Coltin Handrahan & Stay Golden Apparel to roll out a new shirt to support small, locally owned and operated businesses such as ourselves. Thank you to Coltin for providing this option for us and many other businesses around Charlottetown. Here is the link to purchase your shirt to support 782.
https://team782.staygolden.ca/
Hope you all enjoyed running tutorial with Mike Peterson. I will be adding the workouts on to SugarWOD and you can give yourself a check mark whenever you complete the workouts. We will be doing this running tutorial every Monday morning at 10am for the foreseeable future.
We have our first workout from our Make-A-WOD contest ready to roll out here.
CrossFit Zoom Workout - 12/5pm
This is Jamieson Paziuk’s entry into the Make-A-WOD contest. First entry and it looks spicy!
“BoomTown”
15-10-5
Devil’s Presses
30-20-10
Weighted Situps
Weighted Squats
Use whatever you have for the Devil’s Press, ideally two dumbbells or a plate. Could also work with a backpack or kettlebells, placing them to the side when you burpee. Suppose to snow tomorrow so one you can do in the basement or garage and get at it.
Do your 15 Devil’s Presses and then 30 situps, 30 squats, and then 10/20/20, and then 5/10/10 and then time. Push the pace and then hold on for dear life. And watch LetterKenny if you have not already!
Accessory
Cardio
Choose one of the following from the running workouts:
Stride Workout
6- 12 Rounds
20 second 80% run (focus on form) - 60 second jog
Fartlek Style Training
10-15 minute run
Alternate between jog and run paces
Long Run
20-45 minute run depending on running experience and capacity
Strength
4 Rounds for Power & Core Strength
10 Box Jumps (or step ups) - focus on powerful jump
15 Russian KB/DB Swings
60 second side plank (60 seconds each side)
Rest as long as needed between rounds
- Team 782
Good Evening!
Saturday we we will our live Zoom WOD at 10am.
On Saturday evening at 8pm we will have our first ever 782 Trivia Night.
Social hour starts at 745pm and then the trivia kicks off at 815pm on the dot. Still a few logistics to work out, but we are going by the honour system where you will not use your phone, computer, books, etc. to find any of the answers. Maximum to 3 people on a team, so if more in your household you will have to have 2 teams. Will most likely be correct your own answers, again with the honour system in place.
Starting next week we will be going forward with the following schedule.
Monday
10am - Run Tutorial w/ Mike Peterson
12pm - CrossFit
5pm - CrossFit
Tuesday
10am - Yoga w/ Charlsie Sanderson
12pm - CrossFit
5pm - CrossFit
Wednesday
10am - Tutorial
12pm - CrossFit
5pm - CrossFit
Thursday
10am - Yoga w/ Charles Sanderson
12pm - CrossFit
5pm - CrossFit
Friday
12pm - CrossFit
5pm - CrossFit
Saturday
10am - CrossFit
Hope you are all finding a schedule that works for you in all of this.
I know for myself I am making sure I find time to read, cook, clean, study, etc. to not get caught up in living on social media on a daily basis and then making sure I take Sunday to myself away from it all. Right now it is not even so much about physical fitness as it is about mental and emotional well being. I am using my workouts as just a chance to move, let my body do what it feels like that day to not put too much stress on it, and to have a bit of fun while breathing heavy. Do what works for you.
Zoom Workout - 10am
Conditioning
‘Round the Bases’
0:00 - 5:00 - Max Effort
ME Burpees/cal Row/Jump Jacks/Shuttle Runs/Skipping/Cardio
5:00 - 15:00 - Core Stability
10 minute AMRAP
10 MB Situps
10 Russian KB or DB Swings
10 Pistols/Forward Lunges
15:00 - 20:00 - Core Strength
2 Rounds
30sec Hollow Hold
30sec Side Plank
30sec Side Plank
30sec Plank
30sec Super(wo)man
20:00 - 35:00 - Conditioning
15 minute AMRAP
10 Single Arm Devil’s Press
20 Weighted Squats
30 Plate Hops
35:00 - 40:00 - Max Effort
ME Burpees/cal Row/Jump Jacks/Shuttle Runs/Skipping/Cardio
And then.
Have a Rest
And enjoy the rest of your weekend. Be with family/friends virtually and be one with yourself.
- Team 782
We are here in the mud of things.
We are 10 days into a life we have never experienced before, nor were mentally or physically prepared for.
This is the time we need each other the most. We need each other to lift us up, to check in on us, to check in on others. To be emotionally, mentally, and perhaps even spiritually, connected when we are the most physically distant we have ever been in our life. This is the time to be engaged in your larger community, your 782 family, through social media, Zoom workouts, SugarWOD, phone calls, FaceTimes, anything and anyway you can to stay connected.
It is also the best time to check in on old friends. To look up a number and give a call to someone you haven’t heard from or spoken to in months, years, heck, even decades.
This is also a time for self reflection. To check in on yourself. To be patient with yourself. To take care of yourself, having compassion with yourself. Journal, video blog, sing, write, draw, create, or do absolutely freakin’ nothing sometimes.
Right now is when it becomes real. The social distancing. The quarantine. We were not ready for it. But we have to be and we learning to adapt to this new life because we can. Because we can. use this time to grow as people. To be the best versions of ourselves in a time of crisis. Because we have the support of one another, where everyone is now mentally helping and pulling for one another. Let’s work together to make it through as one, from a distance; we got this.
Few announcements.
Make sure you get your Make A WOD contest entry in by Sunday night at 5pm AST. Prizes we will awarded to the top entries and we will get to experience a week of amazing programming from some of you amazing people.
Tomorrow from 2 until 3 I am going to be at 782 Athletics for anyone who does not have any gear and is looking to get one or two pieces. I will be doing the same thing at CF782 from 330 to 430. We do not have much left, which is great, means it is getting used! But we have had a few people reach out and doing what we can for them!
Also this weekend Mike and I will be doing an inventory analysis of all the gear we have left and what are next steps are for the gear. Early next week we are going to be doing a take back of any gear you do not find yourself using that you think other people would be able to use. We will be giving out those details on the weekend, but think about others and think about the gear you could part with and we will be collecting gear in a similar fashion to the way we gave it out and the be redistributing it later in the week.
Also doing a list up of books to read and local businesses to support over the next few weeks. If you have any suggestions please shoot me a note.
As well for Saturday night entertainment we are going to be doing a 782 Live Zoom Trivia!
Details will be released tomorrow, but book that night off to join in on some fun!
Saturday Live workout will be at 10am again and next week we will start up our specialty classes with Mike Peterson doing a running tutorial/class on Monday (giving you running workouts to do throughout the week). Charles Sanderson is looking to do yoga classes on Tuesday and Thursday in the morning and Harrison will be doing a physio session most likely on Wednesday. Mike, Sam, and I will be doing some goal setting work on Friday and into the week and we are still sorting out some nutrition work.
Live Zoom Workouts - 9am/5pm
Conditioning
‘ZooLander’
100 Jump Jacks
90 Mountain Climbers
80 Squats
70 Situps
60 Walking Lunges/Lunges
50 Burpees
40 Pushups
30 Ground to Overhead (KBS/DB Snatch/Clean & Jerk, etc.)
20 Thrusters (BB/DB/KB/etc.)
1000m Run or Row or 3000m Bike or 100 Shuttle Runs (25’) or 10 Devil’s Press
Do not have tooooooooo much fun with this one!
Can’t wait to see all your posts and tags on social media!
Strength Accessory Work
5 Sets for Quality
3 Strict Pause Pullups/Pullups or 12 Controlled Renegade Rows
5 Strict HSPU/Weighted Pushups/Pushups
7 Weighted Squats - 1 second down - 2 second pause - 1 second up - 2 second pause
9 Weighted V-Snaps or Hang Strict Leg Raises
If you need any ideas on how to get through these 4 movements please let us know!
- Team 782
Releasing a series of videos over the next week recapping the Age Group Online Qualifier workouts with 4 athletes from the Maritimes.
Mike and I also also wanted to use this segment to send out our biggest thank you to all our members for their continued support during this tough time.
- Team 782
G’day Thursday.
Make a WOD Contest Rules
You must complete 2-3 components of workout. That include a strength section and a conditioning session. Or a pure cardio session, a skill session, and a conditioning section. Definitely bonus points for including a warmup for the workout as well.
Workout must be able to be done at home with odd objects, kettlebell, dumbbells, barbells, bodyweight movements included.
To submit your workout tag @782athletics and @crossfit782 with your workout and a picture or a video of certain important parts of the workout. Also send the workout and the details of the workout to brett@782fitness.com and mike@782fitness.com
You must also have a name from the workout.
We will choose 6 workouts to be rolled out next week based on different categories.
You may submit as many workouts as you want.
Deadline Submission for workouts to be tagged on instagram and sent to our email is Sunday evening at 5pm.
Be creative with all of this. Have fun. This is something cool for us to be able to do to see what you want and for you to dish out something a little different. Excited to see spend a few days in the life of a programmer and to get after these chosen workouts next week!
If you have any questions please reach out to us on Facebook, Instagram, or via email/text.
Zoom Live Workouts - 9am + 5pm
Core & Upper Body Strength
12 minute EMOM - 4 Rounds
0: 45 second max reps Object/KB/DB/BB/Plate strict press
1: 45 second max reps DB/KB/BB/Plate Bent Over Row
2: 45 second elbow plank
After our warmup we will work on some upper body stamina here as well as some solid core stability.
Classic Conditioning
‘Up to No Good’
12 Minute Ascending Ladder
3,6,9,12,15…
Box Jumps/Broad Jumps/Tuck Jumps
Object/Plate Ground to Overhead
Shoulder Taps (per side)
If you have a box, a chair, steps, etc. to jump on use that. If not and you have some space work on a broad jump. Don’t worry about too much distance, but try to be consistent. If you are limited with space try a tuck jump where you jump and tuck your knees into your chest.
Shoulder Taps alternate arms and do 3 per side and then 6 per side and so on and so forth. Ground to overhead use whatever you have available. Creativity Wins!
Accessory Work
Cardio
Long Running Intervals
1.6K Run
Rest 4 Minutes
800m Run
Rest 2 Minutes
400m Run
15 Minutes Mobility
- Team 782
Hello All.
Reminder that tomorrow we have our Zoom Workouts happening at 9am and 5pm this Wednesday, Thursday, and Friday with a 10am Live Zoom Workout on Saturday.
https://zoom.us/j/158307785
We are also pleased to announce that on Monday of each week coach Mike Peterson will be conducting a Running Zoom Workout. He will be programming 3 running workouts each week for our members and during this session on Zoom he will introducing each workout, giving you tips on how to do each workout, and how to properly warmup and cool down for each workout. The exact time for this workout on Monday will be confirmed later this week.
We will also have Harrison McIver on once per week as well doing something similar, but related to injury reduction, rehab, and keeping your body safe during these at home workouts. This will most likely be on Wednesday each week at a time to be later confirmed.
Tomorrow we are going to be making our official release and announcement about our Make A WOD Contest. We are going to give you all the chance to add to our programming tracks next week. Over the next 5 days you will have the opportunity to submit an at home workout so get those thinking caps going. We will be selecting the top workouts in different categories and adding them to our workouts next week. Full details to be released online tomorrow.
Zoom Workouts - 9am & 5pm
Conditioning
‘Your Court’
(as in the ‘the ball is in YOUR COURT’, you get to choose how you deal with the stress of COVID-19)
5 Rounds
3 minute AMRAP - 1 minute Rest
4 Power Cleans
8 Reverse Lunges
12 Squats
* optional - wear a weighted backpack or weight vest
If you have a barbell do 4 regular power cleans, if you have two dumbbells or two kettlebells do hang power cleans from the knee. If you have one kettlebell or dumbbell do 4 per arm from the hang position. Use a plate if you need to so it it would be ground to shoulders. If you have none of those grab a back pack or bag for your cleans and then hold it for your lunges and squats.
Accessory Workouts
These can be done before your conditioning, after your conditioning, or at any point throughout the day. The whole workout is schedule so that is constantly varied from day to day and you have lots of options if you are feeling like some classic CrossFit, some cardio, some core, some strength work. And you can adjust the workouts with whatever gear you have.
Strength
‘Bare Complex’
5 Sets with the heaviest weight you can manage
3 times
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
For example if I have two dumbbells I would do my Hang power clean, right into a front squat, and then right into a shoulder to overhead, and then to another squat, before pressing overhead again. I would do that 2 more times through without dropping the weight and then rest as needed before doing it 4 times in total. Building grip strength and muscular endurance.
Core
‘Mango Core’
4 Rounds
10 Glute Bridges (slow and controlled)
15 Hollow Rocks (slow and controlled)
20 Object Russian Twists (slow and controlled)
Rest at least 1 minute after each round
- Team 782
Anikha finishes 2nd in the World
https://www.cbc.ca/news/canada/prince-edward-island/pei-anikha-greer-second-in-world-crossfit-1.5506147
Greer - Ives - Roberts Interview
https://drive.google.com/file/d/1hOAf4XMY3bpVyi3OIMyymQUfYiTrcpUE/view
- Team 782
How Are Ya Now?
I’m Good And You?
If you haven’t yet get into some LetterKenny on Crave. Jay and Mike got me into it and I can’t stop. I have a feeling a lot of the names for the workouts will be coming from there moving forward.
A couple of announcements for you all.
Starting tomorrow we will be doing a live Zoom Workout at 9am and at 5pm.
We will be running at 9am and a 5pm workout until Friday this week and then a 10am workout on Saturday. Right now we are sorting through a schedule that works best for everyone so we are going to start with that for tomorrow and move forward with it. As we gather feedback we will adjust the times as need be.
Just to confirm this week:
Zoom Live Feed Workouts with a Coach
Tuesday - Friday at 9am and 5pm
Saturday - 10am
https://zoom.us/j/158307785
We are also in the works of confirming a weekly schedule for specialty workouts and classes. We can’t confirm the details yet, but once a week at certain time people like Harrison McIver (physio), Mike Peterson (UPEI Cross Country Coach), Charles Sanderson (YogaGrove), and myself along with others will be coming on Zoom Live for a specialty workout/class.
Hoping to confirm these details tomorrow.
As well with the programming I am looking to give out 3-4 options each day for people’s training. There will usually be on pure conditioning workout and then some classic conditioning and then some strength work for those that have access to equipment or who can figure out how to adapt with what they have around them.
The Zoom Workouts will be the classic conditioning and strength portions usually.
Zoom Live Workouts - 9am & 5pm
Strength
10 minute E2MOM - 5 Rounds
1 minute max effort Deadlifts (light weight)
1 minute max effort weighted Situps
Some great core work here.
I plan on using heavy dumbbells for my deadlifts and a plate overhead on my situps. Use what you have. Fill up grocery bags, grab cases of any beverages, just something to work that posterior chain.
Conditioning
This is a repeat workout from Saturday, November 23, 2019 renamed
‘Stormy’
10 minute AMRAP
50 DU’s/100 SU’s/50 Plate or Object Hops
10 Burpees
For the plate hops grab a plate or an object and hop up on to the object with your toes and then back down. Each time you go up it is considering 1 rep.
Steady State Cardio
2K Row/Run or 5K Bike not for Time
5 minute Mobility of your choice
2K Row/Run or 5K Bike not for Time
10 minute mobility of your choice
- Team 782
G’day.
Hope you all enjoyed your wonderful Sunday.
Hope you got out of it exactly what you needed and are ready to start off the week right.
Now we get into the thick of things. We need to keep up with routines, with STAYING APART physically, but connecting emotionally and mentally with those around us.
Whatever you need from us let us know and we will have a few new announcements tomorrow about our expanded schedule after confirming a few details.
For classes tomorrow join Zoom with the same link we have been using at 4:55pm to kick off a group warmup and workout at 5pm!
https://zoom.us/j/158307785
With different people having different gear and different needs and different spaces for workouts we are going to try to offer workouts for everyone, but if there is something specific you require let us know and we will adapt your workouts as need be.
Running/Cardio Workout
Warmup - Slow 400m Jog
Include butt kicks, high knees, side steps, skipping, backwards run, etc. through this.
Maximum 6 Rounds
400m Run or Row or 1K Bike at 80%
400m Run or Row or 1K Bike at 60%
We say maximum 6 rounds for this as you should stop when you can’t hold your pace. For most people I want to see 4 to 5 rounds, but to push hard on each starting 400m segment. Make sure you finish with a 400m run as your cool down.
Bodyweight Strength Workout
6 Sets Not For Time
5 Strict Pullups or Ring Rows or Bent Over DB/BB Rows
5 Strict HSPU or 5 Perfect/Weighted Pushups
5 Slow Weighted Squats (2 seconds down, 2 seconds pause, 2 seconds up, 2 seconds pause at the top)
For the pullups if you can find a tree, make sure it’s safe, and use it.
For the pushups go upside or make them perfect from the floor.
For the squats, make ‘em burn.
Group Class Workout
‘How Are Ya Now?’
21-15-9-15-21
KB/DB American KBS or Plate G2OH
Pushups
Thrusters
Grab something basically to go from the ground to overhead and get moving, find some space for your pushups, and then use whatever object/weight you have for your thrusters.
You can mix and match as you please with these tomorrow.
For example I plan on doing the run workout for 4 to 5 rounds (probably 4, who am I kidding) followed immediately by the pullups/hspu/squat workout. Later in the day I’ll jump in with the ‘How Are Ya Now?’ workout.
- Team 782
Well this has been a whirlwind of a week.
Tomorrow here is what I want you to do.
I want you to breathe. To relax. To take a moment, or 24 moments, for yourself.
We are all in this together. And we will all get through this together.
Your support day in and day out for this community has been so heartwarming, so gratifying for our 782 family.
For your physical activity get outside and go for a run. Just run. No time. Go by feel. Or go for a hike. Or go for a bike. Meditate.
But remember whatever you are doing, just breathe. Use Sunday to reset for the week.
Call your grandparents. Or parents. Or someone you know who could use a call. Write a letter. Send it. Don’t send it. Write a letter to yourself. Put it away in a capsule. Write a letter thanking Dr. Morrison. (she is a star).
Forgive someone. Let something go. Shut your eyes and take a second to be patient with yourself.
Whatever you do tomorrow. Just be. No expectations.
Remember. We are together in this. And together we will get through all of this.
- Team 782
G’day.
Tune in tomorrow at 10 on Zoom for our daily workout.
The link is the same tomorrow as it was today and will be going forward for all workouts.
https://zoom.us/j/158307785
Sign in for 10 and the workout will kick off at 1015 on the dot. We will have a quick little warmup and chat and get right to it. I will be participating right alongside you on this one!
I may be at the gym running this workout depending on the weather as I want to let Hillary sleep after a night at the ICU.
Stick around afterwards as at 11am Charles Sanderson is going to be running a group yoga class from 11am to 12 on the same Zoom Room.
For those who want to pick up gear text me, 902 394 0933, and I will be there from 11am to 12pm. Same protocol we followed on Thursday.
10am Group Zoom Workout
Deck of Cards
If you have not done this before I will a deck of cards, maybe 2!, and that will decide how our workout goes.
Each number in the deck corresponds to a number of reps and and the suit corresponds to a movement.
A = 1
2 = 2
3 = 3
4 = 4
5 = 5
6 = 6
7 = 7
8 = 8
9 = 9
10 = 10
J = 11
Q = 12
K = 13
Club = Burpees
Spade = Ground to Overhead
Heart = Squat Jump/Squat
Diamond = Weighted Situp/Situp
Get your gear ready and tell everyone about it so we can kick this weekend off right with an epic little fun workout. If you know anyone not from 782 who wants to participate send the link along as well.
There will be a time cap of a minute per card!
- Team 782
With the help of the lovely and handsome Dave Hyndman, we have created a recurring Zoom chat video room where we will be hosting all of our workouts.
https://zoom.us/j/158307785
Our next workout is today at 5pm AST if you want to join in.
Get a partner from your house or grab a partner you can work with on your own video. (for example I’ll be zooming from my computer, but have a FaceTime going with my sister Briar as we will be partners.)
We will be continuing video stream over the next two weeks + and adding in classes as we can.
Remember to download SugarWOD to track your scores and chirp Jamie Jeffery & Chris Silvaggio & Will Stewart & Marg Lister.
- Team 782
Well it would not be Friday if we did not have a partner workout.
First of all I wanted to say thank you and you are amazing. Thank you all for following our Island’s protocols to keep everyone safe and healthy long term.
Now that you have the gear you need or want it is time to get to work.
Right now working out at home is novel and fun. Let’s seep it that way. Mix it up. Don’t take it or yourself too seriously. Use different objects, try new things, go for a run, a walk, a hike, a bike, anything just to keep your body moving. Follow along with these workouts and join in with our daily Zoom class at 5pm.
We will have more updates for you this weekend, just want to take tomorrow to process everything and we have a new ideas for the first of the week. Just for now enjoy those you do have In your life, reach out to those you know who are working to save and protect our communities, and support any local business any way you can so we can all get out of this together.
Partner Friday
If you stuck inside with someone let’s get you both to work.
If you need someone to workout with find a Zoom partner buddy for 5pm or get on a FaceTime with someone throughout the day!
‘Hold My Beer’
20 Rounds - 10 Rounds Each
Alternate Rounds
2 Wall Walks or 20 Shoulder Taps
12 Object S2OH
16 Jumping Lunges
Rain on the forecast so set up your space against the wall and get to work.
If no partner rest 1:1.
For your object use anything you have that you can do do 8 unbroken. We have plates, dumbbells, KBs, barbells, sandbags out there. Get creative, but make it hard. If you need to use one arm, do 6 for the left and then 6 for the right.
For the wall walks get your nose as close to the wall as possible.
- Team 782
Here is your update ladies and gentlemen for tomorrow.
From 10am to 130pm at CrossFit 782 you will be able to come in and pick up two pieces of gear.
For members in Stratford you can come grab two pieces of gear between 12pm and 130pm.
You can grab a kettlebell, a skip rope, an abmat, a dumbbell, a plate, etc. to use at home during our at home workouts.
For those picking up their gear at CF782 text Mike & Brett your name, the two pieces of gear you want, and then confirm when you arrive so we can leave it outside the front door, you can get out of your car, grab your gear, and there does not have to be any social interaction. (9023940933 - Brett and 902 314 5425 - Mike)
For 782 Athletics members same thing goes text Brett & Sam your name, the two pieces of gear you want, and confirm when you arrive. Pull up to the side down and we will eave the gear of the bottom of the stairs and you can grab it without any interaction. (902 3940933 - Brett and 9022136634 - Sam)
Please clean the gear when you get it home and clean it again before it comes back to us. We will be adding your name and the gear you borrowed to our list. This is a tough time for all of us, but we want to help you find a bit of normalcy, a bit of routine in at all, and doing what we can to help.
Going live on Zoom tomorrow evening at 5pm for our online workout.
‘Weighting Game’
0:00 - 8:00 - 8 minute AMRAP
10 Object Ground to Overhead
30 Mountain Climbers
8:00 - 16:00 - 8 minute AMRAP
10 Odd Object Front Squats
30 Jump Jacks
16:00 - 24:00 - 8 minute AMRAP
10 Odd Object Thrusters
30 DU’s/60 SU’s/30 Lateral Hops
- Team 782