G’day.

If you haven’t yet, subscribe to our YouTube Channel. Check out the link below.

https://www.youtube.com/channel/UC13gcaNvRh13pulKSrvkTyg

We will be releasing any video content via this format in the future and have some great interviews up there already.

Hope you are all clearing your schedule for Charades this Saturday. Same time and schedule applies. Come on for 7:45 for Happy Hour and we will get starting to rev the engines up at 815. Do not be late for this one.

We are going to be doing guys vs. girls charades. To sign up send me an email at brett@782fitness.com signing up your name and giving some some pop culture, movie, places, books, etc. charades to add to the other gender list. We want to keep these as mainstream as possible so we can keep the game fun. So reminder send me all your selections for charades to my email at brett@782fitness.com. These selections will go in the other teams list. Also sign up via email. I will have a list of people playing and one at a time they will act out the charade I tell them for their team to guess. Most likely have 90 seconds to make their guess.

Now on to the fun we have in store for you on Friday.

Zoom Workouts - 12/5pm

UiM Tribute Workout

If you go on to the United in Movement Instagram page you will find the details for the following workout.

“GianCarlo”

9 minute AMRAP

10 Thrusters (odd object/BB/KB/DB/etc.)

10 Ground to Overhead (odd object/BB/KB/DB/etc.)

At the 9 minute mark directly into

100 Walking Lunges/Lunges

100 Squat Jumps

150 Situps

50 Squats

50 Walking Lunges/Lunges

Grab something you can move steady with for 9 minutes for the thrusters and for the ground to overhead. I may use a 50lb DB for the thrusters (held in goblet position) and then for a DB Snatch on the ground to overhead.

Accessory Skill & Strength

12-9-6-3

Strict T2B/Leg Raises/V-Snaps

HSPU/Weighted Pushups

Pullups/Bent Over Row (BB or DB or Plate)

400m Jog after each completed set

Running Accessory Work

If you have not done so yet follow our running track on SugarWOD to get involved in the running workouts and tomorrow would be a great chance to get one under your belt!

- Team 782

Can you believe we will be halfway through April?

Wow.

The time she sure does go even if the days go by slow from time to time.

I want to say how proud I am of you all for sticking together through all this. We said in our video we were building more than just a gym, we were building a community and through this test of adversity, the people of 782, you, have been such a positive, guiding force for another to stay the course.

Starting next week we will be booking in 1-on-1 Zoom calls with every 782 member, from Athletics, to CF, from our adaptive athletes, to our teen athletes, to our primetimers, and everyone in between. No matter where you stand now with your membership we want to talk to you to set him some goals, see what you need, and just catch up on how life has been for you through these past 5 weeks. We will have a link posted to our site by the end of the week.

We will also be adding a mobility track to our SugarWOD workouts.

Zoom Workout - 7am/12pm/5pm

New link on our schedule page on the website

(Zoom has recently made some changes to update their security and we have had to catch up to make it work for everyone. This should be the link for the next while, we hope!)

This workout is from one of our youngest members, Nate Silvaggio.

Conditioning

‘The Three Stooges’

10 minute AMRAP

10 Pushups

15 Squat Jumps

20 MB Situps

Rest 2 minutes

10 minute AMRAP

10 Burpees

15 Ground to Overhead

20 Shoulder Taps (10 per side)

Rest 2 minutes

1K Run for Time

I love it.

Could be around 30 minutes of work here for everyone. Also a chance to turn that 1K run into a longer run for those following along with the running workouts.

Awards will be given out at the end of the week for our members’ workouts. Definitely some work in there!

- Team 782

G’day Folks

For this morning’s Q & A we are going to be taking questions related to physiotherapy related issues (Harry) and movement pattern/movement related issued (Brett).

To ask a question go over to Instagram in our story and ask a question. We will be releasing a video later in the week to answer these questions.

Thank you,

- Team 782

Hello & G’day.

Check out our YouTube Channel.

https://www.youtube.com/channel/UC13gcaNvRh13pulKSrvkTyg

Few announcements to look out for over the next couple of weeks.

As many of you have noticed we have expanded the programming to try to give you as many options as possible training wise. Some days you feel like running, other days you feel like lifting, other days you want to sweat it out on Zoom with your 782 family. We want to make sure you have all the options. Does not mean you have to do all the workouts, just what you pick and choose.

Over the next week you are going to see different ‘Tracks’ on Sugar WOD related to the type of programming. What this means is there will be a different type of track for each type of workout. Not different than what we are currently doing, but something more organized so we can track what type of training people are doing the most. For example there would be tracks like this:

Classic CrossFit Conditioning

Core

Running

Skill/Strength

We are also looking to add tracks for a few other types of training by the first of next week.

Lifting/Competition

Mobility

We all know people have different sets of gear at home so the workouts will continue to be diversified so that you can do them with intensity you see fit for yourself.

The biggest change you will see is also in our Checkin App. (name still in the works) where we will be setting up a one on one appointment with every 782 member over the next month. We will be posting up a schedule online where you can sign up with one of our coaches to have a discussion/goal setting session/etc. about your training/wellness/fitness/nutrition/sleep/etc.

From there we will be helping you set goals and routines or whatever else you need during this unknown time. You can then use the CheckIn App (name pending) to track your goals and more importantly track your habits on reaching those goals. For example at home I want to work on my pushups and air squats by doing 50 and 100 a day, respectively in some capacity. I also want to read for 20 minutes a day. Two very different goals, but both very important to my health and wellness. Need lots of help on those nutrition goals too!

As we set the schedule up online we will let you know!

Zoom Workouts - 7am/12pm/5pm

Conditioning - Part A

‘Rise & Shine’

50-40-30-20-10

Cal Row/DB Snatch/G2OH/American KBS

Situps

Air Squats

Something to start to get that posterior chain going. And then some core. And then something for the quads. Tested a variation of this out the other day and loved it.

Conditioning - Part B

https://unitedinmovement.org/workouts/

Workout 7

10 Minute Ascending Ladder

2,4,6,8,10…

Single Arm Devil’s Press

30 DU’s/60 SU’s/30 Plate Hops after each set of DPs.

Final Workout from the United in Movement Fundraiser.

You have seen that we have usually two pieces of conditioning up here for you to do. For some people they can go back to back as long as they keep their intensity moderate. For others completing one piece would be great and get moving with their day. Others may have time to break this into two sessions. One early in the day and one later if time/schedule permits.

Strength & Core Accessory Work

5 Rounds for Quality

10 Strict Press

20 Strict Situps

30 Russian Twists

Get in and get after it!

- Team 782

https://zoom.us/j/8929662671

G’day!

Start clearing your schedule for Saturday evening!

You don’t want to miss this social event of the weekend at 782.

Charades!

We have gone through trivia, to bingo, to a spelling bee, and now we get a bit of acting involved.

Most likely going to be doing guys vs. girls and over the course of the week I will be rolling out the full rules, but I will probably get the girls to send me the charades the guys will have to do and vice versa. Categories will probably be for movies, books, pop culture, music, people, places, but when making something for the other team I will not be choosing to put it in if I do not know what it is. So keep your entries to something mainstream folks!

Tomorrow morning we have our first class at 7am. We will be running this class on Tuesday/Wednesday/Thursday for this weekend and tracking attendance to see where we go with this class over the next few months.

Charles has yoga at 10am and then we have class at 12 and 5pm as usual.

Two new announcements as we move forward in this together is we will be setting up one to one Zoom conversations, most likely early next week, with every member, to go through your goals from week to week and month to month as we expand our services with this pandemic. Once we have this sorted we will be adding a link on our website to sign up. This will be for all members of 782.

We are also going to be rolling out some different programming tracks online to include your classic CrossFit, running, competitive training, strength training, core training, and (new) mobility training. It will not look super different to what we have now, but will allow us to track a bit better what type of training everyone is doing.

Zoom Online Classes - 7am/12pm/5pm

This is a Chris Silvaggio Workout. Take up your beef with him.

‘BeefCake’

1000m Run/Row or 3000m Bike or 4 minutes of Cardio (jump jacks, jump rope, mountain climbers, etc.)

20 Weighted Squats

30 Ground to Overhead

40 Burpees

30 Ground to Overhead

20 Weighted Squats

1000m Run/Row or 3000m Bike or 4 minutes of Cardio

Send us your face/gear/hearts/etc. after you finish this workout so we can bombard social media!

If you are still ready for more or if you are looking for a second conditioning piece that today.

Workout 2

United in Movement Workout 6

https://unitedinmovement.org/workouts/

150 or 100 or 75 Single Arm DB Thrusters

EMOM - 5 or 3 or 2 Burpees

The workout starts with the thrusters and with every minute after that you completing 5 burpees (or your number of choice) on the minute. Choose a number of thrusters that works for you to get through the workout without going crazy!

Accessory Core Work

3 Rounds

20 V-Snaps

20 Russian Twists

60 second Plank

Rest as much as needed between rounds

Running Workouts

Run 1 - Threshold workout

Basically, this is a little more of a sustained effort, as opposed to the smaller pick-ups we’ve been doing so far.  Your threshold pace is the pace you could hold if you were racing for an hour, but what it works out to is faster than what you would run a half-marathon at, but slower than a 10km race pace.  This might sound a little scary, but we are going to start by only trying to hold it for short blocks:

Warm-up jog 5-15 minutes, 3-5 minutes at threshold, easy jog for 2 minutes, 3-5 minutes at threshold, 2-minute jog, 3-5 minutes on, 5-15 minute cool down.

Run 2 - Easy Run

Just an easy recovery run of 20-40 minutes.  Now that the snow is melting, try to find a nice soft surface and a good podcast/playlist or family member to go with.  Just conversational pace with a good stretch afterward.

Run 3 - Long and Slow

Keep adding the mileage to get yourself up 10% from last week again.  Next week, we will drop the mileage for one week to freshen up the legs then get at it again. 

- Team 782

https://www.youtube.com/channel/UC13gcaNvRh13pulKSrvkTyg?pbjreload=10

Subscribe Today!

- Team 782

Running Tutorial and Q & A with Mike Peterson at 10am.

Join Zoom Meeting

https://zoom.us/j/700468622

Meeting ID: 700 468 622

Run 1 - Threshold workout

Basically, this is a little more of a sustained effort, as opposed to the smaller pick-ups we’ve been doing so far.  Your threshold pace is the pace you could hold if you were racing for an hour, but what it works out to is faster than what you would run a half-marathon at, but slower than a 10km race pace.  This might sound a little scary, but we are going to start by only trying to hold it for short blocks:

Warm-up jog 5-15 minutes, 3-5 minutes at threshold, easy jog for 2 minutes, 3-5 minutes at threshold, 2-minute jog, 3-5 minutes on, 5-15 minute cool down.

Run 2 - Easy Run

Just an easy recovery run of 20-40 minutes.  Now that the snow is melting, try to find a nice soft surface and a good podcast/playlist or family member to go with.  Just conversational pace with a good stretch afterward.

Run 3 - Long and Slow

Keep adding the mileage to get yourself up 10% from last week again.  Next week, we will drop the mileage for one week to freshen up the legs then get at it again. 

- Team 782

Good Evening!

Hope you are all ready for a great week and you were. you able to get out and enjoy some of the sun this weekend. Miss you all and thinking of you and your health and wellness and will be there for your every step of the way as we navigate these unknown times.

A reminder that for our schedule this week we will be adding a 7am class on Tuesday, Wednesday, & Thursday morning. This will be done on the same Zoom link as our 12pm and 5pm classes.

As usual we have running on Monday with Mike at 10am, Yoga with Charles on Tuesday and Thursday at 10am, and then Physio with Harry on Wednesday at 10am.

CrossFit Zoom Workout - 12pm/5pm

Conditioning

There will be 2 parts to our conditioning on Monday. Part 1 is compliments of Whitney & Joey from 782 Athletics. Part 2 is from the CrossFit Games workout page.

“WJ”

12 minute Ascending Ladder

3,6,9,12…

Odd Object Deadlift (BB/DBs/KBs/KitBag/etc.) - something light

Weighted Step Back Lunge (right leg)

MB Situps

Weighted Step Back Lunge (left leg)

Pushups

Something with a bit of core, a bit of legs, and a bit of upper body here.

Move Steady through this from start to finish.

Rest 5 minutes

games.crossfit.com Workout 2

100 DU’s/200 SU’s/100 Plate Hops

21 Burpees

75 DU’s/150 SU’s/75 Plate Hops

15 Burpees

50 DU’s/150 SU’s/50 Plate Hops

9 Burpees

Accessory Core & Strength Work

5 Rounds

25’ Handstand Walk or 2 Wall Walks or 10 Slow Shoulder Taps

15 V-Snaps

10 Pistols/10 Goblet Squats

5 Handstand Pushups or 5 Weighted Pushups or 5 Perfect Pushups

Running Accessory Work

Will be released Monday morning.

- Team 782

Hope you are all doing well ladies and gents.

Take Sunday to yourself.

Catch up on a workout. Go for a run. Go for a hike. Whatever you want to do to get some fitness in for the day.

- Team 782

https://zoom.us/j/800940805

Happy Easter Weekend Everyone!

Reminder that on Saturday night we have our weekly 782 Social. Happy Hour starts at 745pm and then the games get going at 815. This week we will be hosting the 1st Annual 782 Adult Spelling Bee (Kids welcome.)

To make this as inclusive as possible anyone from your household can take the word that is asked, but once that one person is chose to spell the word the other people in the house can not help or give advice on spelling. Single elimination. If you get the spelling wrong you are out for the game. One minute max to spell the word. To sign up in advance please text 902 394 0933 with your name and to say you are signing up for the spelling bee. This will determine our order. People who sign up at the door (on video), will go first and those who sign up in advance will go later in the round.

As well tomorrow morning we have Zoom class at 10am and then from 11am until 12pm I will be taking back gear at CrossFit 782. If you have gear you are not using consistently please clean it and bring it back to the gym between 11am and 12pm. From 12pm to 2pm I will be there to give out gear, from what we have left. Text me when you arrive, 902 394 0933, with one gear request, and I will say yes or no or what we can have that is similar.

Tomorrow we take a little break from United in Movement programming to add in some of our members’ programming. We still have a few submissions from the Silvaggios, JJ, Whit/Joey that will be used over the next week as I figure out how it fits in the overall programming. And you will still see the programming from UiM throughout the next week.

Zoom Workout - 10am

Submission from Jamie Jeffery

4 Rounds for Time

500m Run/Row

25 Situps

25 Burpees

25 Ground to Overhead

25 Step Back Lunges (round 1/3 start with left, round 2/4 start with right)

25 Squat Jumps

Give yourself some time for this one and just chip away through those rounds.

If you have not finished all your running this week or any extra core/strength work and you are still alive and well after this workout you can get into SugarWOD and get to work on some accessory fitness!

- Team 782

Hello Team 782!

Tonight is the last night to purchase your shirts from Stay Golden Custom Apparel.

https://team782.staygolden.ca/

The proceeds from this shirt order will be going out to help those in need in our local community.

Remember to check out https://cf782.onramp.online/checkin for your weekly check ins so we can continue to support your health and wellness

Next week we are going to be adding a 7am class to our schedule on Tuesday, Wednesday, and Thursday. The morning crew has always been a loyal, close knit group, who always support one another from the moment they walk in the door until the last bar has been lifted. You can catch us on Zoom using the same link for the other 12pm and 5pm classes.

On the weekend and at the start of next week we have a few more member workouts to roll out as well as the awards to go out with these workouts!

CrossFit Zoom Workouts - 12pm/5pm

https://unitedinmovement.org/workouts/

United in Movement Workout 5

3 minutes on - 1 minute off x 5 Rounds

21 Alternating Jumping Lunges per leg (42 total) or 21 Step Back Lunges

15 DB Floor Press (30 total, 15 left arm/15 right arm) or 15 Pushups

9 Reverse Burpees/6 Reverse Burpees

Max Broad Jumps (4’/3’)/Box Jumps

At the start of the workout you will do 42 jumping lunges or 21 Step Back Lunges. If you have a DB try out the DB floor press, 15 per arm or 15 total or 15 pushups. After that you will complete 9 or 6 reverse burpees, depending on how you do with these and then you will complete as many broad jumps as possible until the 3 minute mark. If you really want to get technical you can measure out 4’ for guys and 3’ for girls to jump each time.

Accessory Work

Running

1. Hill repeats

Similar to last week’s stride workout.  This effort consists of short repeats up a hill with a jog down.  Make sure you’re warmed up before you go at this one. Ideally, the hill should take 45-90 seconds to run up.  We will often do this one on the hill on the trail behind the UPEI track or on Commonwealth Drive leading up to West Royalty School, but any reasonable hill will do.  You can also do this one quite easily on a treadmill. Focusing on form, run up the hill around 5km race pace then jog down, catch your breath and grit your teeth, then back up.  Aim for 6-10 climbs. A couple tips for running up hills: try to stay as light on your feet as you can. Keep your footstrike light and quick. And shorten your stride drastically – even cut it in half if you can.

2. Another Fartlek type run

This time let us go 3 minutes off, 2 minutes on at 10km race pace.  Make sure you warm up and cool down. This is another one where you’ll find yourself getting a little quicker each time you go fast, and probably on the parts where you go slowly too.  Aim for 20 – 45 minutes.

3. Long run

The general rule of thumb is to increase your mileage by 10% each week.  So figure out how much you ran last week, then calculate how far your long run needs to be to increase your mileage for the week accordingly.  If you missed a run or two, then just put on a good podcast and get out there for 30-60 minutes.

Core & Cardio

3 Rounds

10 V-Snaps

30 second Side Plank

10 MB Twists

30 second Side Plank

Max Effort Plank for Time

- Team 782

Weekly Q & A with Harry.

If you missed out great video to watch on how to take care of you body during quarantine.

https://www.facebook.com/cf782/videos/2581619125409221/

- Team 782

G’day!

Reminder that on Thursday we have our yoga class at 10am with Charles Sanderson.

The Zoom link is on his YogaGrove Facebook page.

We also have our usual classes at 12pm and 5pm.

Thursdays would be a great chance to get a run in for one piece of your workouts. As you build up your running start out slow and steady and build your distance and intensity steady over the next few weeks.

We have had some wonderful people bring in gear they were not using consistently and wanted other people to have the chance to grab some gear for their use if they do not have any currently. If you have any gear and want to give it back to the gym for other people to loan out we will be taking back gear on Saturday and redistributing it out.

Saturday from 11 until 12 I will be taking gear back in and then from 12 until 2 we will giving gear back out. We still have limited supply so please only message us if you absolutely need gear. Send me a text on Saturday morning with your name and what gear you would be looking to at 902 394 0933. We have a few boxes, some benches, some light dumbbells, a couple of plates and barbells ,and some rings.

Also Saturday night we will be hosting our 3rd social and be hosting the 1st annual 782 Adult Spelling Bee.

Zoom Live Workouts - 12pm/5pm

https://unitedinmovement.org/workouts/

9 minute AMRAP

30-20-10

Alternating DB/KB/etc. Hang Clean & Jerks

Butterfly Situps

directly into

30-20-10

Alternating DB/KB/etc. Hang Snatch

Butterfly Situps

Full movement standards are up online if you are registered to compete!

Accessory Core & Grip Strength

3 Rounds

60 seconds on - 30 seconds off

Plate Grip Hold (wrap a towel in your hand to make it harder)

Super(wo)man Hold

Hollow Hold

Wall Sit Hold

Accessory Running Workouts

Accessory Running Workouts

1. Hill repeats

Similar to last week’s stride workout.  This effort consists of short repeats up a hill with a jog down.  Make sure you’re warmed up before you go at this one. Ideally, the hill should take 45-90 seconds to run up.  We will often do this one on the hill on the trail behind the UPEI track or on Commonwealth Drive leading up to West Royalty School, but any reasonable hill will do.  You can also do this one quite easily on a treadmill. Focusing on form, run up the hill around 5km race pace then jog down, catch your breath and grit your teeth, then back up.  Aim for 6-10 climbs. A couple tips for running up hills: try to stay as light on your feet as you can. Keep your footstrike light and quick. And shorten your stride drastically – even cut it in half if you can.

2. Another Fartlek type run

This time let us go 3 minutes off, 2 minutes on at 10km race pace.  Make sure you warm up and cool down. This is another one where you’ll find yourself getting a little quicker each time you go fast, and probably on the parts where you go slowly too.  Aim for 20 – 45 minutes.

3. Long run

The general rule of thumb is to increase your mileage by 10% each week.  So figure out how much you ran last week, then calculate how far your long run needs to be to increase your mileage for the week accordingly.  If you missed a run or two, then just put on a good podcast and get out there for 30-60 minutes.

- Team 782

Brett Roberts is inviting you to a scheduled Zoom meeting.

Topic: Wednesday at 10am 782 Q & A Fitness Sessions Time:

Join Zoom Meeting https://zoom.us/j/163042526

Meeting ID: 163 042 526

- Team 782

Good Evening. Good Day. Good Morning.

Whatever time you look at this hope all is well in your life!

For tomorrow we are going with our teen class again at 1pm. Here is the link. They will need a password to enter the Zoom Workout space this time.

https://zoom.us/j/165845121?pwd=RllZTTJLaTNGdkUrQVhsalBRK1A3dz09

Meeting ID: 165 845 121

Password: 093738

Classes on as usual at 12pm and 5pm and weekly check in meeting at 10am.

Here is the link for the 10am session.

https://zoom.us/j/163042526

Meeting ID: 163 042 526

We are in the midst of working on our newest wellness portion of 782. This will be an app on your phone that will allow you to set goals, check in daily with your nutrition, sleep patterns, and fitness, all the while connecting with your 782 family. You can click on the link below to check it out if you have not already and we will be continuing to update this app each and everyday to get in right for you. This is something we had wanted to roll out for the past few months and with our new norms set in place for the moment it is a great space to keep you accountable from day to day, week to week. Any and all feedback is welcomed for how we can improve this to help you as best we can.

https://cf782.onramp.online/checkin

We have two days left until we start shipping out shirts from our friends at Stay Golden Custom Apparel. Here is the link below to purchase your shirts to help support a couple of small, local businesses. If you were charged double for shipping Coltin will be refunding you once he makes his deliveries.

https://team782.staygolden.ca/

Zoom Workouts - 12pm/5pm

United in Movement Workout 3

20 minute AMRAP

20 Hand Release Pushups

30 Goblet Squats

40 Hand Release Pushups or 40 Shoulder Taps

50 Dumbbell Lunges

60 Hand Release Pushups or 60 Mountain Climbers

70 Suitcase Deadlifts

https://unitedinmovement.org/workouts/

Full details for the workout are in the link above if you are registered online for this event.

We have given you different options for the AMRAP if you need or want to stay away from high volume pushups for Wednesday.

Accessory Strength

Lil’ Pump Sesh

4 Rounds

10 Bicep Curls

10 Chair Dips or Tricep Extensions

60 second Farmers Walk (60 seconds each arm if one DB/KB)

Grab a pair of dumbbells or kettlebells or just one and get moving on it. Take your time here to get that full pump on for the upper body.

Core

4 Rounds

15 Plank Transitions

30 Situps

After your build some upper body strength let us get into some work on your core!

- Team 782

G’day there!

Success is not giving in to failure.

Lay on the couch, be productive, watch movies, read books, write stories, update insta stories, eat chips, make a kale salad, go for a walk, walk to your fridge, down some wine, sip on a water, play with your kids, watch your kids watch a screen, do a workout, half do a workout, don’t do a workout at all.

Most importantly do what you need to do right now.

Somedays that is getting up and watch movie after movie, eating pizza, napping, eating chips, checking social media, having a drink.

Other days it is getting up early, writing in your journal, reading your book, going for a walk, getting a sweat on, making that kale salad.

Finding your new normal during this unknown period is going to take you being ok with both kinds of days and everything in between.

To me that is success right now. Navigating the many ups and downs you will feel in life from hour to hour, day to day, week to week. And the only expectation you set on yourself is to be patient, kind, and compassionate with yourself as we all get through this together.

Here is the link for yoga with Charlsie tomorrow:

https://us02web.zoom.us/j/131446869

Plans for Saturday night look to be in the works. Could be the first annual 782 Adult Spelling Bee.

Zoom Workouts - 12pm/5pm

Conditioning

https://unitedinmovement.org/workouts/

United in Movement Workout 2

12 minute AMRAP

80/60 Lateral Line Hops or Hops over a DB

60/40 Air Squats

40 DB/KB/Object Shoulder to Overhead (20 per side) or 40/20 Shoulder Taps

United in Movement Workout 1

7 minute AMRAP

Burpees over a 6” Line

https://www.youtube.com/watch?v=6LDsexEUDQo

There are many options here for for the 12 minute AMRAP. Choose the number of reps for you that allows you to keep moving for the 12 minutes. Go steady for 12 minutes and then get ready for part 2.

Tackle these burpees. If you want to go by the standards take a look at the video and jump forward for each rep before jumping or stepping back into your burpee.

Right now we are all part of something bigger than just our own at home workouts and this is a great week to join the larger CrossFit community in a few workouts as they fit into our weekly schedule. If you itching to compete go on those websites to register in the different events!

Accessory Running Workouts

1. Hill repeats

Similar to last week’s stride workout.  This effort consists of short repeats up a hill with a jog down.  Make sure you’re warmed up before you go at this one. Ideally, the hill should take 45-90 seconds to run up.  We will often do this one on the hill on the trail behind the UPEI track or on Commonwealth Drive leading up to West Royalty School, but any reasonable hill will do.  You can also do this one quite easily on a treadmill. Focusing on form, run up the hill around 5km race pace then jog down, catch your breath and grit your teeth, then back up.  Aim for 6-10 climbs. A couple tips for running up hills: try to stay as light on your feet as you can. Keep your footstrike light and quick. And shorten your stride drastically – even cut it in half if you can.

2. Another Fartlek type run

This time let us go 3 minutes off, 2 minutes on at 10km race pace.  Make sure you warm up and cool down. This is another one where you’ll find yourself getting a little quicker each time you go fast, and probably on the parts where you go slowly too.  Aim for 20 – 45 minutes.

3. Long run

The general rule of thumb is to increase your mileage by 10% each week.  So figure out how much you ran last week, then calculate how far your long run needs to be to increase your mileage for the week accordingly.  If you missed a run or two, then just put on a good podcast and get out there for 30-60 minutes.

- Team 782

1. Hill repeats: similar to last week’s stride workout.  This effort consists of short repeats up a hill with a jog down.  Make sure you’re warmed up before you go at this one. Ideally, the hill should take 45-90 seconds to run up.  We will often do this one on the hill on the trail behind the UPEI track or on Commonwealth Drive leading up to West Royalty School, but any reasonable hill will do.  You can also do this one quite easily on a treadmill. Focusing on form, run up the hill around 5km race pace then jog down, catch your breath and grit your teeth, then back up.  Aim for 6-10 climbs. A couple tips for running up hills: try to stay as light on your feet as you can. Keep your footstrike light and quick. And shorten your stride drastically – even cut it in half if you can.

2. Another Fartlek type run:  This time let’s go 3 minutes off, 2 minutes on at 10km race pace.  Make sure you warm up and cool down. This is another one where you’ll find yourself getting a little quicker each time you go fast, and probably on the parts where you go slowly too.  Aim for 20 – 45 minutes.

3. Long run:  the general rule of thumb is to increase your mileage by 10% each week.  So figure out how much you ran last week, then calculate how far your long run needs to be to increase your mileage for the week accordingly.  If you missed a run or two, then just put on a good podcast and get out there for 30-60 minutes.

- Team 782

G’day.

Check out our updated schedule here for the upcoming weeks.

http://www.crossfit782.com/schedule

We are also looking at adding a 6am class twice a week. More details upcoming this week.

Running with Mike P tomorrow morning at 10am.

https://zoom.us/j/700468622

Classes at 12pm and 5pm

https://zoom.us/j/158307785

As well tomorrow from 1pm to 3pm we will be taking gear back from anyone who has gear that they are not using consistently. We have some members that do not have any gear at all and we want to re distribute any gear on Wednesday to these members. This is just a take back for gear you are not using consistently so people that do not have any will have the chance to get some gear.

Great turnout for Bingo on Saturday. Already making plans for this upcoming weekend!

We still have some workouts from different people we will be using throughout this week along with other workouts from different competitions/fundraisers from around the world (have not forgot about you Jamie J/Whit & Joey)

Zoom Workouts - 12pm/5pm

CrossFit Games Fundraiser Workout

https://games.crossfit.com/

10 minute AMRAP

10 Squats

9 DB Snatches (right) or Plate/Object G2OH

10 Pushups

9 DB Snatches (left) or Plate/Object G2OH

Accessory Work

Strength

8 Rounds

25’ Handstand Walk or 1 Wall Walk or 10 Controlled Shoulder Taps

5 Bent Over Rows (DB/KB/BB/Object/Plate) or Pullups

5 Tempo Squats (1 second down - 2 second pause - 1 second up - 0 second pause)

Core

5 Rounds

30 Situps

20 Russian Twists

10 V-Snaps

No rest between rounds.

Let’s get this week started off right!

- Team 782