Hey Folks!

Hope you had lots of fun with Drew this weekend – I heard it was pretty busy on Saturday, hope you all had a great workout!

This coming weekend is Thanksgiving… So, the ever strong Mike Laporte will be running the gym on the weekend.  As of now we will be closed on Monday, but open Saturday and Sunday from 10am-12noon.  I will keep you all up to date on any changes.

High-hang clean & push jerk (no split jerking):
10 sets of 1 @ as heavy as you can get them all at. Rest 1 minute between each set

4 rounds for total working time of:
7 Unbroken (no breaking the set of 7 up) Front Squats @ 70%
Run 400m
Rest 1 minute

Stretch – Glutes & Quads/Psoas

See you in the gym!
Adam, Eric & Drew

Friday, September 28th, 2012

Hey Folks!

Nice work on the workout today!  Tonnes of burpees done and it’s looking like it’s almost a matter of time before I need to start stealing your body heat to warm my gym.  Also…. I found a water bottle with only a sip taken from it…. RAGE.

Keep up the great work.  There is a cool looking competition online that we can take part in if we like!  Throwdown Series

Could be worth looking into!

Warm up

7X2 Hi-Hang squat snatches, rest 60 sec.

Alternating Tabata (8 intervals each) of:
Ring Dips
Ab-Mat Situps

Stretch – T-spine extension & Quads/Psoas

See you in the gym!
Adam, Drew & Eric

Thursday, September 27th, 2012

Hey Folks!

Great work on todays WOD – It was a little jumbled, but it was great seeing you guys kick some serious ass.

Warm up

EMOTM (Every Minute on the Minute) for 10 minute 1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean)

In 12 minutes complete:
100 Double-Unders (Rx: Unbroken)

and then… AMRAP:
7 Deadlifts 275/185#
25 Burpees

Stretch – Hamstrings & Shoulders

See you in the gym!
Eric, Drew & Adam

Wednesday, September 26th, 2012

Hey Folks!

Great work on the back squats!  You guys are always very inspiring.

Keep crushing it – only 5 months until the CrossFit games open!  We will send people to regionals this year

Warm up

15 Minutes of split jerk practice

3 Rounds:
Max effort hand stand push ups, Rest 30 seconds
25 kettlebell snatches (per arm), Rest 30 seconds
3 Press, Rest 30 seconds
10 Deadlift @ a medium weight, Rest 30 seconds

Stretch – Hamstrings & forearm flexors

See you in the gym!
Adam, Drew & Eric

Tuesday, September 25th, 2012

Hey Folks!

So… the mystery wod was hang squat cleans and apparently people are mad that I didn’t post it. Too bad, haha, you all did great and will be much stronger because of todays heinous workout!

Yoga is being offered this Tuesday and Thursday night at 8:15 still (as usual… now) but not this Sunday. Lisa will be off at a course learning even better ways to make us stretchy and more efficient!

Anyone interested in getting together to watch this?  I’d like to see if the movie is actually well done, or if it’s just an attack on medicine.  I’ve heard Dr. Chestnut has been a part of it, so I’ve got high hopes 😉

Warm up

Back Squat:
2×8 @ 65%, 2×5 @ 70%, 1×5 @ 75%. 2 Minutes rest between each set.

5-4-3-2-1 For Time of:
Clean & Jerks
Pull ups
Ring Dips

Stretch – Triceps, Pecs & Glutes

See you in the gym!
Adam & Drew

Monday, September 24th, 2012

Hey Folks!

It was a killer Oly lifting clinic this Sunday – Big thanks to John for teaching us the right way to Snatch, Clean and Jerk.  Hopefully we’ll be seeing more of John in the gym and in more venues in the future!

After last weeks 1RM’s we’re starting a new workout cycle – Let’s pick up our socks and start crushing some lifts and workouts over the next 6 weeks. 🙂

Warm up

Forgot the programming in the gym – the WOD will be a mystery until then! See you then!

See you in the gym!
Adam & Drew

Friday, September 21st, 2012

Hey Folks!

Great work on the Cleans today, Lucky Sarah got some free instruction from John, who was nice enough to stop by today.  It was a good day today – Also… We want to know what you want offered at CrossFit Sudbury!  Drew, Eric and myself (and to a degree, Lisa!) are here to serve you up a nice dose of health and happiness!  From what I’ve heard you guys want:

  • a CrossFit Kids program
  • a bigger gym
  • Prescribed WODs
  • More events
  • a free puppy with every visit

All but one of those is true… You can decide which is the lie.

Mikie’s Film is on Saturday starting somewhere from 12:30 to about 1:30 at the SilverCity!  Go see it on the big screen and get pumped up to work out!

Warm up

Press 1RM – Find your max!  It’s going to be fun!

5 Rounds for time:
6 lengths of the gym kettlebell farmers carry (only 1 hand)
3 lengths bear crawl
1 length walk back to your kettlbell

Stretch – forearm flexors & Hamstrings

See you in the gym!
Drew & Adam

Thursday, September 20th, 2012

Hey Folks!

Killer deadlift PRs today! There were PRs left, right and centre – it was a beautiful thing.

Reminder – The Oly lifting Clinic is this Sunday 10am-4pm and it is SOLD OUT. SO nice to see so many people passionate about getting better at the Oly lifts.

Warm up

Powerclean 2-2-2-2-2

5 Rounds – 1 minute at each station:
Rowing – for calories
Abmat sit ups
Air squats

Stretch – Quads/Psoas & T-spine extension in the foam roller

Wednesday, September 19th, 2012

Hey Folks!

Nice Snatching today. It was nice seeing people start to get more comfortable in the bottom position. It inspired me, so I decided to PR my snatch too! It’s been a while for me so I’m glad I finally got there!

Warm up

Deadlift 1RM – Work up to this, don’t just jump into really heavy percentages of your max.

3 Rounds:
30 Slam Ball
20 Lunges
10 Wall Ball

Stretch – Hamstrings & Lats/Rhomboids

See you in the gym!
Adam & Drew

Tuesday, September 18th, 2012

Hey Folks!

Nice 1RMs today!  Chuck crushed 315, Tara, Trish, Dan, and many others set awesome PRs too!  I’m a proud CrossFit gym owner!  🙂

The Olympic lifting Clinic is SOLD OUT!  Don’t be too disappointed though, there will be more chances to Oly lift around John in the near future.

Warm up

FULL SQUAT Snatch 2-2-2-2-2

“Nate” – 20 Minute AMRAP:
2 Muscle ups (Pull up + Ring dip otherwise)
4 handstand push ups
8 Kettlebell swings

Stretch – Quads & Shoulders

See you in the gym!
Adam, Drew & Eric