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Wednesday, November 30th, 2011

Hey Guys!

Awesome work today everyone!  I love seeing the CrossFit Sudbury family grow – Let’s keep it up!

Warm-up

Front Squat:

  • 3-3-3-1-1-1

WOD:

  • WOD:
    • 10 Minute AMRAP – 9 thrusters @ 95#, 9 toes to bar

Cool Down:

  • Stretch – Quads (again), hammies

See you all tomorrow!

Adam

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Tuesday, November 29th, 2011

Hey Guys!

Some great Powercleans happened today!  It works perfectly because that’s what we’re learning at OnRamp tomorrow!  Can’t wait to see you all!

Warm-up

Skill – Clean

  • Form points
  • Variations

WOD:

  • 5 rounds of:
    • 5 power cleans, 3 push press, 10 double unders

Cool Down:

  • Stretch – Pecs and quads

I hope you guys had a great start to your week!

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Monday, November 28th, 2011

Hey Guys!

I hope the weekend with Drew went well (sounds like it did from what Drew’s saying!) I missed you guys, but I’m excited to see you all tomorrow and am pumped to see you all hit some serious PR’s.

Who would be interested in some CFSuds shirts/sweatshirts/hoodies? I’m thinking I’m going to start designing some for order soonish. Let me know!

CrossFit Class:

Warm-up

Power Clean:

  • 3-3-3-1-1-1

WOD:

  • 5 rounds for time:
    • 5 Push press, 10 situps, 20 double unders

Cool Down:

  • Stretch – quads and lats/rhomboids

Quick, explosive hips and faaaaaast elbows folks! See you tomorrow!

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Saturday & Sunday, November 26th & 27th, 2011

Hey Folks!

So Drew is going to be running the WODs this weekend.  He’s a good looking guy and he knows how to kick my butt on pretty much everything not involving double unders.  Go into the gym and get him to coach you through his home made WODs.  It’ll be a good one!

Cheers!

Adam

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Friday, November 25th, 2011

Hey All!

Rows looks awesome today and I’m excited that there will be more tomorrow!  Yessss.

CrossFit Class:

Warm-up

Pendlay Rows:

  • 5-5-5-3-3-3

WOD:

  • “Elizabeth”
    • 21-15-9
    • Squat cleans (135#/83#)
    • Ring dips

Cool down:

  • Forearm flexors
  • Quads

See you all tomorrow!

Adam

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Thursday, November 24th, 2011

Hey Folks!

Today was great and a lot of people put up some serious PRs!  Kristin jumped from an 85# front squat to a 123# front squat (for 3).  That is pretty epic.  Great squatting done by all today.  Great tabata-ing too!

OnRamp Class #4:

Warm-up (it shouldn’t be too difficult with the weather warming up tomorrow!)

Skill:

  • Pendlay Rows
    • Form
    • Variations

WOD:

  • For time:
    • 15-12-9-6-3
    • Ring rows, Box jumps, Burpees

Cool-down:

  • Stretch – shoulder flexion, Hip flexion+external rotation (gluts/piriformis)
  • Nutrition – It’s winter, the perfect time to lose weight.  We are designed to eat a protein and fat diet during the darker months.  More light, means more plants bearing fruit, means more carbohydrates.  Less light means less plants and a greater need to rely on animal sources of food.  We don’t need to go back to being “cave people”, we just need to think about how we’ve evolved and what type of environment our bodies were exposed to, and which kind they’ll thrive in.

Looking forward to seeing you guys tomorrow!

Adam

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Wednesday, November 23rd, 2011

Before...

Hey Guys!

Before...

Hope your day went well and that recovering has gone well!

CrossFit:

Warm-up

Strength:

  • Front Squat
    • 5-5-5-3-3-3

WOD:

  • Adam’s First Tabata Workout
    • 8 intervals of 20 seconds on, 10 seconds off of:
    • Box jumps, ring rows, sit-ups, squats
  • Get as many reps in as you can!

Cool Down:

  • Stretch:  Glutes, heel cords
  • Nutrition:  Try to include some good quality fat with each meal… a spoonful of coconut oil with each meal isn’t a terrible idea as it increases lipolysis (fat burning) and the absorption of nutrients from your food!

Bang Bang Pow!  See you all tomorrow!

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Tuesday, November 22nd, 2011

Hey Guys!

Hey Guys!  So the windows and doors are to be replaced this week, here’s hoping it gets done – we should be working out in a balmy 15 degrees once the hot air stops escaping the building!

OnRamp!

Warrrrrrrrrm-up!  get warm folks!

Skill:

  • Deadlift
    • Form points, variations, applications

WOD:

  • 50KB deadlifts, 100 skips, 250m row, 25 situps

Cool down:

  • Stretch:
    • Hamstrings, thoracic extension
  • Nutrition:
    • clementines are delicious!  Have some post wod – the best time to eat your carbs

See you all at the gym!  Sleep well and rest up!

Adam

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Monday, November 21st, 2011

Hey Folks!

Great first week!  I’m looking forward to seeing more of you all this week!  Let’s add 5 pounds to last weeks Powercleans eh?

The walls got a coat of paint, and the pull up structure got bolted down… that’s what I’m talking about!  Now we just need those dang contractors to get on it and replace the windows and front door so we can get it above 12 degrees inside the building.  It does feel toasty warm in there in comparison to outside though.

CrossFit Classes:

Warm-up!

Strength:

  • Powerclean
    • 5-5-5-3-3-3
    • Add 5 pounds to the last set of 5 and 3 from last week!

WOD:

  • AMRAP 15 minutes:
    • 10 overhead walking lunges (45#/25#)
    • 10 Ground to Overhead anyhow (95#/65#)

Cool Down:

  • Stretch:
    • Hammies, quads/psoas
  • Stress levels:
    • Sleeping in a cool, dark, room?  No laptop, cell phone, or any other screen/blue lights for 30 mins to an hour before bed.  Read something (ideally fiction) to the light of an incandescent bulb or candles (not sure how do-able the candle approach will be, hah).

See you all tomorrow!  Rest up!

Adam

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Sunday, November 20th, 2011

Hey Folks… yeah I’m posting this late… it’s the weekend – give me a break!  haha

In another display of semi-laziness/mixed programming, I’m going to suggest people come and do a named workout they either haven’t done yet, yesterdays workout, or go for a max lift/new movement (skin the cat?  ring dips? pull up progression? overhead squats?)

Hope you all are having an awesome weekend and that today is super productive for you!

Cheers!

Adam