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Wednesday, February 1st, 2012

Holy Crap it’s February. That means it’s time to sign up for the open! Yay! Here is the link: http://games.crossfit.com/

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Last year it was super fun! One workout is posted per week for 5 weeks and you do the wod and then post your result and see how you stack up against the rest of Eastern Canada, and even the world!

Warm up

Back Squat 5-5-5-3-3-3

12 minute AMRAP:
– 10 burpee broad jumps
– 5 hang power clean
– 10 ring dips

Stretch – Quads & Shoulders

See you in the Gym tomorrow!
Adam

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Tuesday, January 31st, 2012

Hey Folks!

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The snatch is a difficult and frustrating lift sometimes, so stay the course and keep positive! There were some awesome PR’s today and I’m sure there will be even more next Monday!

We have a sign now and it’s sexy! Now you can direct your friends to the gym without saying, “it’s the creepy looking garage…” and they might even stay!

Warm Up

20 Minute AMRAP:
– 5 push press
– 10 ring rows
– 5 Kettlebell swings
– 20 air squats

Stretch – shoulder extension & glutes, and then foam roll quads.

See you in the gym!
Adam

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Monday, January 30th, 2012

Hey Folks!

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The weekend was awesome! Mike and I did fairly well (36th and 26th respectively, out of 56) with Mike edging me out on the first two WODs, and me winning the third (between the two of us). Some very inspiring performances by Guys and Girls. Element always puts on a great event… maybe we’ll have to do something similar at some point 😉

I heard from Drew that everyone had fun and crushed the wods this weekend – I’m looking forward to getting back in the gym. Look for Drew a little more regularly in the gym in the coming weeks/months.

Warm Up

Snatch 5-5-5-3-3-3

For time:
1000m Row
50 box jumps
100 Double unders

Stretch – Glutes, Quads & Calves

See you All tomorrow!
Adam

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Friday, January 27th, 2012

Hey Folks!

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Great day today! Make sure you’re signing up online! I’m going to try to switch it up this weekend, and I’m afraid it might delete peoples pre-made booked hours… but we’ll see. Here is the link to sign up for your classes online!

I’m off after the lunch time class tomorrow but Drew will be running the gym Friday night and Saturday and Sunday – what a great guy. Treat him nice or he’ll make you do Fran.

Warm Up

Pendlay Rows 5-5-5-3-3-3

AMRAP 15 Minutes:
* 10 Pull ups
* 20 Push ups
* 30 Squats

Stretch – pecs and quads/hip flexors

Beauty! Wish Mike and I luck at Overdose! I’ll be posting the wods as they come up on the facebook wall!
Adam

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Thursday, January 26th, 2012

Hey Folks!

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Thursday is another awesome OnRamp day! Yessss! As of next week, we will be switching to CrossFit classes mixed in with OnRamp classes during all 5 days of the week. Come one, come all – Each and every day both groups can come during any of the time slots. Please be patient with myself and Drew as we get used to this new way of running things – but I think it’ll work out well as OnRamp Folks and the CrossFit Sudbury Veterans can intermingle and meet each other. It should work well. I’m always open to suggestions if people can think of a better way to run things too!

In other news… The gym will be open this weekend! Drew isn’t able to compete as he didn’t want to make me look silly. Instead one of our other studly members will be coming out to compete… Mike! Wish us luck as we look to represent CFSuds as best we can!

Remember Folks – you can go here to sign up for your classes online!

See you all in the gym tomorrow!
Adam

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Wednesday, January 25th, 2012

Hey Folks!

OnRamp was awesome today! Brigitte crushed the push press/walking lunges wod. Some new Folks came in and kicked ass and there are some definitely natural squatters out there. Living the dream.

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Warm Up

Back Squat 5-5-5-3-3-3

4 Rounds for time:
* 30m Farmers Carry
* 12 KB swings
* 30m waiters walk
* 12 burpees

Stretch – forearm flexors & hamstrings

Yoga… who’s interested? Saturday and/or Sunday mornings/afternoons? which time works better for you, 9am-10am or 12:30-1:30? Let me know what you think! It’ll cost money… but not very much.

Cheers!
Adam

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Tuesday, January 24th, 2012

Hey Folks!

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Busy day today – that’s good news! Love seeing the place full of moving bodies… you guys make my day one class at a time. Great work on a very difficult workout today!

I want you guys to let me know if you have a problem that needs addressing (grip problems, shoulder pain, hip or knee limitations, numbness or tingling, etc.) let me know ahead of time. I’m a Doctor. I see this stuff every day, so please don’t feel bad about telling me about something that I could potentially be helping you with as opposed to letting you (and encouraging you) to aggravate even more with movements you could be avoiding for a week or two while you heal up.

Stretch. It helps you to not get injured. Ask me about what your tissue limitations are… I might have an idea and be able to help you.

Now then… It’s OnRamp time! Super excited to see some of you again, and others for the first time… You’re going to love it here. As you might guess… I’m a little concerned about the complete health of my members. Sorry, it comes with the territory of being a health care practitioner as well as a gym owner.

The WOD will vary as people are at different levels with the OnRamp… but you can rest assured knowing it will be a good one.

Looking forward to meeting you/seeing you again!

Adam

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Monday, January 23rd, 2012

Hey Guys!

Great weekend! Things might be changing in the near future with regards to scheduling and some minor changes with pricing, but don’t worry… it’s for the better, that’s a for sure.

We’re back to our normal programming… Keep in mind… next Saturday and Sunday we will be closed as Drew and I are going to be down south at Element CrossFit, competing in a CrossFit Competition called “Overdose”. It should be a lot of fun – wish us luck!

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Warm Up

Snatch 5-5-5-3-3-3

“DT”
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Stretch – Hamstrings & Thoracic extension

See you guys at the gym!
Adam

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Saturday & Sunday, January 21-22, 2012

Hey Folks!

We had a great week full of fun and some longer workouts!

Tomorrow I’ll have something reeeeeally nice for you once you get to the gym. Should be a good time.

We’ll probably hit some benchmarks and try to set some goals from there. It’ll be a productive weekend.

See you in the gym!

Adam

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Friday, January 20th, 2012

Hey Folks!

It’s the last of the long workouts for another 3-6 weeks. Then, back to getting stronger and making more measurable progress. Keep up the great work – I’m loving the vibe in the gym.

Warm up

Spend 5 minutes fooling around on the rings.

Get it done however you want:
* Snatch 2500/1500#
* 100 Box jumps
* 100 push ups

Stretch – Glutes and Pecs