Friday, February 1st, 2013

Hey Folks!

Great work on todays WOD for those who managed to make it in. You guys motored through the 30 burpees like they were nothing – Very cool to see.

Got the keys to the new place today! Many renos need to occur before we move over, but it’s going to be awesome. Can’t wait to get over there and settle into the CrossFit Games Open.

That being said – There are lots of Folks that need to sign up for the Open still! Talk to Katie, Eric or Myself about it and lets get you signed up to compete! 🙂

Warm up

2 Rounds – 10 dislocates, 10 overhead squats (with the PVC), 6 deep slow lunges, 5 hops + 5 tuck jumps

15 Minutes to work up to todays 1 rep max Snatch

Every Minute on the Minute – Snatch Pull 5×2 @80% of todays max Snatch

10 Minute Uber-Cindy:
5 Chest-to-bar pull ups
10 clapping push ups
15 jumping squats

Stretch – Quads, Calves & Pecs

See you in the gym!
Adam, Eric & Katie

p.s. Have lots of fun this weekend Lisa, Caz, Lucas & Alicia at the CrossFit Certification! Happy Franning! 🙂

Thursday, January 31st, 2013

Hey Folks!

I heard there were lots of awesome times and impressive performances – Good work Folks!

Games registration should be open now! Check it out HERE! Then sign up and let’s get to training like we mean it (even more?)!

Tomorrow mornings classes are cancelled – Weather is too intense and we’re going to err on the side of safety.

Warm up

2 Rounds – 10 dislocates, 10 inch worms, 30 second squat hold, 30 second T-spine stretch

Front Squat 3×5 @60%

Good mornings 3×12 with the empty bar

For time:
100 double unders
3 Rounds of:
5 Overhead Squats
10 Ring Dips
and then…
30 burpees (only 1 time)

Stretch – Quads/Psoas, T-spine & Biceps

See you in the gym!
Adam, Eric & Katie

Wednesday, January 30th, 2013

Hey Folks!

Another great training day in the books!  Some FAST hips and elbows today – some beautiful weightlifting.  You guys are inspiring!

Tomorrow (the 30th), you can sign up for the CrossFit Open!  It’s an online competition where each week for 5 weeks CrossFit posts a workout, and then we’re responsible for doing it, and submitting our scores.  Cumulatively, we submit a score as a “team” and hopefully, finish high enough to the top to qualify for regionals!  It’s only $10 or $20 and you can compare yourself to everyone else in the world!

Consider it, and become a member of CrossFit Sudbury’s Competition team!

Warm up

2 Rounds – 10 push up plus, 10 band pull aparts, T-spine stretch 30 seconds, 30 second hollow hold

Press 3×8  @ 60%  *2 minutes rest b/w sets

Pendlay Row 3×8  @ 60% *2 minutes b/w sets

10 Minute AMRAP:
200m Row
10 Overhead walking lunges
20 slam balls

Stretch – Lats/Rhomboids, Hamstrings & Calves

See you in the gym!
Adam, Eric & Katie

Tuesday, January 29th, 2013

Hey Folks!

Great work on todays WOD – it was a beauty. Check out my new blog post about “being” CrossFit. I feel like I have more to say on the topic, but that will suffice for now! 🙂

So, the “big” news that you’ve probably already heard from me in person. We’re moving! I’ve leased a larger space that will have its’ own front entrance, bathrooms, showers, and 18′ ceilings! Ropes, Rings, more weights, more room and more fun. We’ll start reno’s next week and will be IN the building for March 1st.

Warm up

2 Rounds – 10 dislocates, 10 reverse dislocates, 10 hops, 10 tuck jumps

Hang Power Snatch – 5×2 @ 60% *1 Minute rest between sets

Hang Power Clean – 5×2 @ 60% *1 Minute rest between sets

4 Rounds for time:
15 Kettlebell Swings
15 Sit ups

Stretch – Glutes, Quads & T-spine

BE CrossFit.

Hey Folks!

It’s been a while since I’ve written, but I’ve had the itch on a number of topics for quite some time now.  This one is at the forefront as the more I encounter the “modern” versions of “CrossFit” the more I recognize all the changes that have occurred over the years.

I started following the CrossFit method of training in early 2009.  That is still fairly far along in the life of CrossFit, considering it started in 2001.  The Certifications involved spending the weekend with a group of coaches performing workouts and speaking on the philosophy, technique and execution of the CrossFit method.  I did my cert in October of 2009.  The certification was taught by a smattering of the original coaches who were located in the northeast United States (Jon Gilson, Pat Sherwood, EC Syncowski, and other New Englanders).  There was no test, and there were no marks given.  We drilled the movements and learned the philosophy.  We worked out.  I met box owners, other future box owners, enthusiastic athletes and personal trainers, firefighters, retired Folks and everyone in between.  Later on (about a year) when the test was offered I attended, wrote and passed the test.  I am glad a test was implemented.

Jon Gilson & Pat Sherwood

Jon Gilson & Pat Sherwood

All that is to provide a little of my background before I move forward on this topic.  I devoured information after the cert.  Being in the clinical portion of my degrees, the information was less intense and more practice at that point, which freed up time to read books, blogs, lectures, seminars, movies, and any other educational or informational matter I could find.  I don’t think this is unlike most passionate students.  I read info from Barry Sears, Loren Cordain, Staffan Lindeberg, Robb Wolf, Jeffrey Bland, Robert Rakowski, Mark Rippetoe, Dave Tate, Greg Everett, Mike Burgener, Greg Glassman, James Chestnut, Erwan LeCorre, Gary Taubes, Robert Sapolsky, Michael Pollan and many many others.  When I found an author I liked, I read everything I could find from them.  I compared it to what else I had learned and implemented what I could.


This is CrossFit.

CrossFit is about taking what works and leaving behind what doesn’t.  CrossFit is about reaching for greatness.  It’s about finding the best way to reach greatness, and then working toward it.  While at first there were articles and examples given that would differentiate CrossFit from the standard “Globo Gym”, the writing is light-hearted and fun, and usually stayed on the positive side.

When I started doing CrossFit you could walk into any CrossFit gym and get what might be a slightly different approach, but the same sentiment – Thanks for stopping in, it’s great to have you here, we are a group of your new friends, now let’s have some fun.  Some gyms tap knuckles, others high five.  Some gyms drop kettlebells, others don’t.  Some gyms are small, others are “massive”.  All are filled with smiles, All are welcoming and All wanted to meet and help out their fellow CrossFitter.

THAT is CrossFit.

Nowadays, between gyms falsely (and illegally) advertising CrossFit, mimicking what they imagine it is from watching a youtube video or two, and those CrossFit gyms who manage to sneak through the application process while actually being run much like a corporation (in the metaphorical sense, not the literal sense), in some cases the meaning and feeling of CrossFit has become confusing to the general public.  The upside is I don’t have to introduce the word to peoples vocabulary, the downside is what is now, already associated with that word.

I encourage my members to visit gyms when they’re away from “home” to say hi and share my name and contact.  Majorities of the time they’re greeted much the way Folks are greeted when they come to my gym, with smiles, coaching tips and high fives.  The odd time, they aren’t greeted that way.  They’re ignored, treated rudely or asked not to come by.  This is mind blowing.

This IS. NOT. CrossFit.

I find it concerning and heart breaking that there’s a possibility that new CrossFit athletes might not receive the same experience I had when I started CrossFit.  I completed many of my first workouts surrounded by friendly strangers, who cheered me through what are retrospectively dismal performances, treated me like a champion and have since become lifelong friends.  I don’t want anyone NOT to have that experience.

So don’t believe that the gym you’re attending is a CrossFit gym unless it says “CrossFit” (capital C, Capital F) in the name.  Talk to the coaches about your questions or concerns.  Worst case scenario – just show up, we’ll be happy to have you in the gym!  You may feel beat up, tired and out of breath, but you should feel welcome, and (hopefully) encouraged to come back by the other people who suffered through the workout with you, and by those who thrust the workout upon you.

CrossFit will challenge you to give your best and be your best.  CrossFit will provide the atmosphere and group of teammates to help you along the way.  CrossFit will provide the coaching you need to do it safely and effectively.  CrossFit wants You to be the best You there is

So… BE CrossFit.


Dr. Adam Ball

CrossFit Sudbury

Monday, January 28th, 2013

Hey Folks!

We’re BACK! Great weekend of competition and fun. The competition was impressive and the competitors even more so. Eric, Mike, Mike and I had our hands full trying to improve position on each workout – it was a great eye opener and will help provide focus for the open 🙂

This week we’re starting a new training cycle! Yay! PRs mean new percentages and some more progress. Let’s work hard and have fun!

Warm up

2 Rounds – 10 deep lunges, 30 second squat hold, 10 dislocates, 5 jumping squats

Back Squat 3×5 @70%

4 Rounds for time:
5 Cleans
10 push ups
35 Double unders

Stretch – Quads, Glutes & Hamstrings

See you in the gym!
Adam, Eric & Katie

Weekend, January 26th & 27th, 2013

Hey Folks!

It should be a fun day of competition for us here at Element CrossFit. The wods look challenging and not unlike what I’d expect from this event. Thanks so much for the good luck wishes!

If you didn’t catch the wods on Facebook here they are so bad.



Here is your WOD:

Get warm! 10 lunges, 10 push ups, 10 squats, 10 superman holds 2 seconds long.

5 rounds for time:
10 push ups,
10 sit-ups,
10 squats,
10 lunges

Cool down with some stretches

Do it and have fun! we’ll try to make you proud!
Adam, Eric & Katie

Friday, January 25th, 2013

Hey Folks!

It’s my Moms Birthday! If it weren’t for her, I wouldn’t be alive and we wouldn’t have CrossFit Sudbury – so THANKS MOM! 🙂

Today we’re closed at 3pm – Please don’t show up after 3, I’d hate to have Folks show up to a closed door and not get their WOD in.

39 more days until the open! You guys are doing great with your training. There were some awesome PRs so percentages will be changed accordingly. I’m excited!

Warm up

2 Rounds – bear crawl, 5 jumping squats, crab walk, 30 second hollow rock

3 Rounds – 10 good mornings, 10 ring rows, 10 heavy russian kettlebell swings, 30 second handstand hold

“Annie” – 50-40-30-20-10 rep rounds for time of:
Double Unders
Sit ups

Stretch – Calves, Glutes & Pecs

See you in the gym!
Adam, Eric & Katie

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Thursday, January 24th, 2013

Hey Folks!

Great work on todays WOD.  It looked like torture for many!  I’m not sorry.  Your pull ups will be better because of today.  Tomorrow workout was originally planned for Friday, but as Friday isn’t a full day, I’m going to change it to tomorrow – I think you’ll be happy I did…

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 30 second T-spine, 30 second squat hold with ankle dorsiflexion bias.

Olympic Total

work up to 3 attempts at a max single Snatch

work up to 3 attempts at a max single Clean & Jerk

Stretch – Glutes, Pecs & Lats/Rhomboids


See you in the gym!
Adam, Eric & Katie