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Saturday, December 31, 2011

Hey folks!

So tomorrow we’re open tomorrow from 10-12! Come get a wod in before spending the night drinking lots of calories!

See you tomorrow!

Remember we’re closed on Sunday!

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Friday, December 30th, 2011

Hey Guys!

We’re going to be closed on New Years day – Take the day to rest and relax and spend time with loved ones.

Warm-Up

Weighted Pull-ups
• 5-5-5-3-3-3

WOD:
• 500m Row, 30 Double unders, 10 Deadlifts
• 300m Row, 30 Double unders, 10 Deadlifts
• 100m Row, 30 Double unders, 10 Deadlifts

Stretch:
• Hamstrings & Glutes
Stabilize:
• Posterior chain – Supermans on the ground

Cheers!
Adam

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Thursday, December 29, 2011

Hey Folks!

For those interested in signing up for some OnRamp or CrossFit Classes (if you’re new, sign up for OnRamp) click through to the online schedule and book in! https://clients.mindbodyonline.com/ASP/home.asp?studioid=21687

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The fun continues! I’ve heard from a number of people that saw the CTV news spot and I think we might see some new faces come 2012! Very exciting. Also, it’s looking like the heat situation might be sorted out! Also very excited about that.

OnRamp:

Warm-up

Snatch:
– Forms points
– Variations

WOD:
3 rounds for time:
– 300m row
– 15 overhead squats

Cool Down:
Stretch – shoulder flexion, Pecs

Nutrition:
Coffee – do you drink it? Do you know how it affects you? How is your sleep? Are you lacing it with sugar? let me know! There is a time and place for coffee, but it varies greatly from person to person.

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Wednesday, December 28th, 2011

Hey Guys!

We were in the news Today (Tuesday) on CTV – find the link here: http://northernontario.ctv.ca/sudbury/index.html?video=591848

We’re back to normal hours! Please make sure you’re signing up through the mind body online site please!

Tomorrow’s WOD:

Warm-Up

Overhead Squat
• 5-5-5-3-3-3

6 Rounds for time:
• 5 Push Press (135#/83#)
• 15 situps

Stretch:
• Thoracic extension and shoulder extension

Stabilize:
• Plank – 1 minute
• Side plank – 1 minute each side

See you all tomorrow! Hope your “boxing” day was awesome!

Adam

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Tuesday, December 27th, 2011

Hey folks!

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Business continues as usual! Please remember to sign up on the website! I like to know when people are planning on coming in!

Tomorrow’s on ramp

Warm-up

Skill:
Clean – forms and variations

WOD:
5 rounds for time:
5 power cleans, 3 push press, 10 double unders

Stretch – pecs and quads

See you all tomorrow! Remember that there will be a CTV news crew at the gym tomorrow at noon! Cheers!

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The lot needs to be plowed

Sorry folks! We’ll have to park at the hotel or the cleaners or across the street until I gets plowed!

Sorry for the inconvenience!

Adam

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Christmas!

REST today folks! Eat some food and fuel up for tomorrow’s WOD! All the best!

CrossFit Christmas

Adam

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Saturday and Sunday, December 24 & 25, 2011

Hey guys!

Mike will be running open gym tomorrow from 10-12, so I’d you go in don’t be alarmed if it isn’t me running the place! He’ll cook up something nice for you guys!

Have fun! See you all on boxing day!

Adam

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Friday, December 23, 2011

Hey Guys!

As a reminder I won’t be in this evening – only the morning and lunch classes are going to happen. See you then!

Final Schedule:

December 23 – morning and lunch classes
December 24 – 10-12 Open gym
December 25 – CLOSED
December 26 – 10-12 Open gym
December 27 – Back to normal hours – 6am, 7am, 12, 6pm, 7pm

CrossFit Suds

Warrrrrm up! We have a new door so hopefully it’s warm in there when we get in in the morning… fingers crossed!

Press 3-3-3-1-1-1

As many reps as possible in a minute @ each of 4 stations for 3 rounds:
1. Box jumps
2. Push ups
3. Kettlebell swings
4. Ring rows

Stretch:
– Glutes and Pecs
Stabilize:
– Plank 1 minute
– Side planks, 1 minute each side.

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Thursday, December 22, 2011

Hey Folks!

We’re getting closer to Christmas! As a heads up – I won’t be in town to coach the evening classes on Friday… so don’t bother signing up for them. I’m working out hours and availability for the weekend while I’m not here. Monday will also be just open gym from 10-12. I’ll be there.

OnRamp! Continuing to kick butt!

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