Thursday, November 1st, 2012

Hey Folks!

I hope you had fun trick or treating – I know I did!  The 20 minute AMRAP was a small departure from our planned programming, but I think it was a good one.  Nice to do some old school CrossFit every so often.

Check out my newest post over at Real Life Health.  I’d like to think it’s a good one… took me long enough to write, so it better be.

Warm up

Back Squat 3×5 @ 75%  *3 Minute rest

Kettlebell swings – Russian, 3×8, heavy.  *2 Minute rest

5 Rounds for time:
10 Overhead squats
10 Hang Power Snatch
20 Sit ups

Stretch – Glutes & Hamstrings

See you in the gym!
Eric & Katie (and maybe Adam)

Wednesday, October 31st, 2012

Hey Folks!

Great work with todays WOD – at first it looked a little chaotic, but by the end it looked like I had hoped it would.

Tomorrow will be fun – for sure 🙂

Warm up

Choose your destiny…

Trick?  OR Treat?

Stretch – Shoulder flexion, Lats/Rhomboids & T-spine

See you in the gym!

Adam, Eric & Katie

Tuesday, October 30th, 2012

Hey Folks!

Thanks for staying on task today and crushing that WOD.  You guys always impress me.  We have lots of OnRamp grads!  Chantelle, Brittany, Mark, Marty, Sherri-Lyn, Jennifer and just last week Sean!  If anyone looks like they don’t quite have the hang of things it’d be great if the “experienced” Folks can give them a hand, but as always, just let Eric, Katie or myself know if you need a hand or some clarification… we are the coaches after all haha.

We’re doing a little more volume than usual for the next bit as we’re concentrating on getting more familiar with the Olympic lifts, as well as building a nice base of strength.  It’s gonna be a good one!

Warm up

Back Squat
3×5 @ 75% *3 Minute rest

Good mornings
3×8 @ 30% of your Back Squat 1RM

15-12-9-6-3 for time:
Toes to bar
Jumping squats
*15 seconds of L-hold between rounds (4 total) – This can be while in the ground OR while hanging from the pull up bar or above the rings

Stretch – Quads/Psoas & Calves

See you in the gym!
Adam, Eric & Katie

Monday, October 29th, 2012

Hey Folks!

It was a great farewell WOD for Drew.  I’m in no rush for it to happen again (someone leaving OR doing “The Seven”).  We’re starting a new 6 week program, so pull up your socks and get ready to lift things up and put them back down.  We have time for 2 6 week cycles before the Open season comes into the fray, so let’s get focused and have some fun.

Reminder… We’ve cancelled the morning open gym hours so the new hours are:


  • Classes at 6AM, 7AM, 12Noon, 6PM and 7PM
  • Open gym with Katie from 1PM til 6PM

With the new format we need to be diligent with our rest times.  Each lift should lead into the next, i.e. you can just strip a little weight off the bar and then Front Squat, after having done your cleans.  Pick a rack.  Share a bar if you need to 🙂  It’s far easier to Bro out (or whatever the girl version is…. I think “Bro-ing out” should be considered unisex) when you’re sharing a barbell!

Warm up

5×2 @ 80% *2 Minute rest between sets

Front Squat
3×6 @ 65% * 2 Minutes rest between sets

3 Rounds for time:
15 Clapping push ups (scaled to “normal” push ups)
15 Wall ball
rest 30 seconds

Stretch – Glutes & T-Spine

See you in the gym!
Adam, Eric & Katie!

Friday, October 26th, 2012

Hey Folks!

Killer clean and jerks – in what seems to be the norm, many people set PRs. Not me though 🙁 next time.

Friday and Saturday are Drews last days in town. I’m sure he’ll be back periodically, but sadly he’s leaving us for a carpentry apprenticeship back in the Sault. We’ll miss him, that’s a for sure.

If you haven’t met Katie yet, you will sometime in the future I’m sure – she’s taking over Drews position (although hours will change slightly). So be nice (as usual) and lets take advantage of her coaching abilities!

Also, head over to the Sudbury firefighters calendar website and watch the video with Eric in it. Awesome hahah.

This video is a great representation of what a CrossFit competition SHOULD be.  Alex is a large human being, which I think makes the funny shades semi-acceptable.

Warm up

Spend 20 minutes working up to a 1RM Snatch.

For time:
30 thrusters
50 sit-ups
500m row

Stretch – quads/psoas & shoulders

See you in the gym!
Adam & Drew

Thursday, October 25th, 2012

Hey Folks!

Nice Deadlift PRs today! We won’t see a 1RM deadlift for a little while now – but don’t worry, it’ll increase without you even noticing and we’ll test it again in about a month.

We have the rest of this month, November, December and January to prepare for the open. We’re going to work on building strength and perfecting technique over the next couple months, then we’ll start hammering lots of body weight stuff and typical “CrossFit” movements and workouts. Just an FYI

If you aren’t currently taking any Vitamin D – it’s about that time of year where we no longer make our own (due to exposure to the sun), and supplementing your fall and winter slow cooker meals with some vitamin D3 will help immensely with keeping you in control of your inflammation, and hopefully cold and flu-free. I have some in the clinic for sale ($24), and one bottle will probably last you through most of the winter. Let me know when you see me if you’d like some. It tastes like olive oil.

Warm up

20 Minutes of Clean and Jerk work.
* Work up to something heavy. Work in 2’s to warm up, then 1’s with about a 2 minute rest between reps.

For time:
100 Double unders

3 rounds of:
10 overhead walking lunges
10 Ring dips
30 second plank
30 second rest

100 Double unders

Stretch – Calves & T-spine extension

See you in the gym!
Adam & Drew

Wednesday, October 24th, 2012

Hey Folks!

Nice squats today – getting those elbows up nicely and working on that front rack position is helping out a lot. Way to crush the chipper WOD too – it looked like a lot of fun haha.

Warm up

2 sets of 5 @ 70% *1 minute rest between sets
2 sets of 3 @ 80% *2 minute rest between sets
1 set of 1 @ 90% *3 minute rest after this set
1 set of 1 @101%

10 Minute AMRAP:
3 High Box Jumps
3 Handstand push ups
6 High Box Jumps
6 Handstand push ups
9 High Box Jumps
9 Handstand push ups

Stretch – Hamstrings & Shoulders

Tuesday, October 23rd, 2012

Hey Folks!

You guys were snatching like champs today – I was very proud 🙂 We’re slowly building lots of confidence in the bottom position and that will be invaluable in the future.

Keep it up and we’ll dominate once the Open is here!

Warm up

Front Squat
3 sets of 3 @ 75%
Back Squat
3 sets of 3 @ 75%
* rest 2 minutes between sets

For time:
300m Row
50 hand release push ups
25 pull ups
50 air squats
25 toes to bar (or 50 abmat situps)
400m Run

Stretch – Calves & Pecs

See you in the gym!
Eric, Drew & Adam

Monday, October 22nd, 2012

Hey Folks!

Thanks to everyone who came out to enjoy the awesome anniversary WOD!  It was a tough one, but still doable!  Makes me happy, that’s a for sure.

Even bigger thanks to Julie for having everyone out for the Potluck!  I’m excited for it to be even bigger next year!

Warm up

High hang squat snatch
5 sets of 2 @ 80% with a 1 second pause at the bottom
* Rest 3 minutes between sets

5 Rounds for time:
10 burpee jump over box
10 kettle bell swings
30 second rest

Stretch – Glutes & Quads/Psoas

See you in the gym!
Eric, Drew & Adam

CrossFit Sudbury’s 1 year anniversary WOD!

Hey Folks!

I don’t normally post on the weekends but this is a special occasion! I figured I would announce our anniversary wod and finalize some details for tomorrow.

Gym is open 10-12, as usual.

We’re headed to Julie’s place afterwards and will be hanging out/potlucking from 1-5pm. BYOB. Julie’s address is at the gym or you can ask her or myself.

Onto the wod… You all know I don’t like anything too long, and that trend continues…

“Fight gone Franibethabel”
3 rounds for total reps, with 1 minute spent at each of 6 stations:
Squat cleans
Ring dips
Rest (most will PR this one!)

A score of 210 would be pretty epic.

Stretch out a little bit of everything. Ice bath. Pour a beer on your achy spots. Whatever works for you 🙂

Then lick your wounds and come eat some delicious food!

Looking forward to seeing you guys out!