Thursday, February 28th, 2013

Hey Folks!

It’s the last day of February! And the second last day in the current gym. Make those last couple workouts worth it. Then feel free to come help out with the move on Saturday or Sunday. Ask around the gym to see what needs to be done… most of it will be on the fly as we go on those days.

Warm up

2 Rounds –

Bench Press 5-5-3-3-1-1 *Sub in 3’s for 1’s if you aren’t overly familiar with the movement, as most won’t be

For time:
1000m Row
50 kettlebell swings (50#/35#)
50 Push press (45#/33#)
500m Row

Stretch – Quads/Psoas, Glutes, Hamstrings & Pecs

See you in the gym!
Adam, Eric & Katie

Wednesday, February 27th, 2013

Hey Folks!

Nice work on todays WOD – it was a little pseudo Open WOD (from 2011).  There were lots of Front Squat PRs too – Yesssss!

We’re getting more done on the new place everyday (which is why the WOD hasn’t been posted until now).  We’ll definitely need a hand this weekend with moving things.  So Bring your vehicle to the current place, pack up what you can and bring it over to the new place on Saturday (please) 🙂

Warm up

2 Rounds – 10 dislocates, 10 reverse dislocates, 10 push up plus, 30 second super man hold, 10 squats, 10 step ups

Accumulate 3 minutes per side in a side plank

Half “Mary” – 10 Minute AMRAP:
5 handstand push ups
10 pistols
15 pull ups

Stretch – Glutes, Pecs & Lats/Rhomboids

See you in the gym!
Adam, Eric & Katie

Tuesday, February 26th, 2013

Hey Folks!

Great work on your presses today! There were a fair number of PRs! For press!

The week continues – It’s almost the end of February, so we need to make sure we make the most of this week – as next week the open starts! I’ll warn you all, the programming is going to accommodate the open a bit… So everyone will be doing the Open WODs! Yessssss.

Allllright. Onto the WOD. Also – make sure you’re getting your recommendations in for the new gym! As I said before it’ll be easier to make changes as we move there!

FYI – The address of the new gym is 1351-E Kelly Lake Rd. Unit 7. We’re in the Verdiccios plaza over toward Benoits Martial Arts. We won’t be in there until next Monday.

Warm up

2 Rounds – 10 spiderman lunges, 10 hops, 30 second Russian Baby Maker, 30 second T-spine

Front Squat – 5-3-3-2-1-1-1

3 Rounds for time:
15 Hang Power Snatch 75#/55#
30 Double unders

Stretch – Calves, Hamstrings & Shoulder Internal Rotation

See you in the gym!
Adam, Eric & Katie

Monday, February 25th, 2013

Hey Folks!

Great weekend full of awesome feats of strength, endurance and general awesomeness.  I didn’t get a chance to post about this since it happened on Friday night, but in case you didn’t hear, Chloe got 100 reps on her second attempt at max back squats with her snatch weight (53lbs).  That was a killer run on sentence.  Sorry.  Great work Chloe – watch out Annie Thorisdottir!

Lots more progress at the new gym – It’s looking great and I’m very proud of how it’s coming together.  Looking forward to having you all in there!

Warm up

2 Rounds – 10 band pulls, 10 dislocates, 10 reverse dislocates, 30 second squat hold

Press 5-5-3-3-1-1-1

12 Minute AMRAP:
12 knees to elbows
12 wall ball
30 second plank

Stretch – Quads/Psoas, Pecs & Shoulders

See you in the gym!
Adam, Eric & Katie

Friday, February 22nd, 2013

Hey Folks!

Great work on todays WOD (again) – it looked much easier than I anticipated… which I’m happy about. Some awesome handstand push ups today too. Next week we’ll be testing out some 1 rep maxes, so let’s prepare mentally and make sure we’re recovering hard over the weekend.

We’re only 8 days away from moving! Make sure you get some suggestions in, if you have any. Hours, Coaching, Programming, Features of the building, etc. It’ll be easier to change things while they’re new than it is later on! 🙂

Warm up

2 Rounds –

Power Snatch 2-2-1-1-1

Back Squat 2xMax reps @ your max Snatch weight for today (i.e. leave one in the tank – don’t get pinned to the floor)

Tabata!
Rowing
Sit ups

Stretch – Quads/Psoas, Shoulders & Hamstrings

See you in the gym!
Adam, Eric & Katie

Thursday, February 21st, 2013

Hey Folks,

Great work on today’s WOD – there were some beautiful cleans and some awesome PRs. I’m a happy coach!

Just over a week until we’re in the new place and 2 weeks until the open starts! A lot going on!

Warm up

2 rounds – 10 dislocates, 10 reverse dislocates, 10 Spider-Man lunges, 10 external rotations, 30 second Russian baby maker

1000m Row
And then…
15-12-9-6-3
Deadlifts 225#/155#
Handstand Pushups
Walking Lunges

Stretch – Glutes, quads & pecs

See you in the gym!
Adam, Eric & Katie

Wednesday, February 20th, 2013

Hey Folks!

Great work on today’s WOD, it was intended to be a leg and lung burner. You guys did awesome.

We have a couple weeks left on regent street and then we’re off to Kelly lake road! Exciting!

Warm up

2 rounds – 10 dislocates, 10 bent over rows, 30 second squat hold, 30 second t-spine

Clean 2-2-2-1-1-1 *work up to a heavy single

5 rounds:
3 clean and jerks
10 chest to bar pull ups
20 double unders

Stretch – hamstrings, Lats/rhomboids & forearm flexors

See you in the gym!
Adam, Eric & Katie

Tuesday, February 19th, 2013

Hey Folks!

Great weekend! Awesome training & lots of progress at the gym. I’m very excited to unveil it next month.

We got lots of t shirt ideas… I’ll put them somewhere eventually – I’m kinda busy lately haha.

Warm up

2 rounds – 10 dislocates, 10 reverse dislocates, 10 lunges, 10 hops

Press 3×3 @85%

10 minute AMRAP:
5 broad jumps
10 kettlebell swings
15 slam balls

Stretch – glutes, quads & T-spine

See you in the gym,
Adam, Eric & Katie

Family day, 2013

We’re open 10-12 and that’s all! Sleep in and enjoy your day!

Much love to our CrossFit Sudbury Fam!

Friday, February 15th, 2013

Hey Folks!

Great work today!  You guys are beauties… Good L-sits, pullups and wall bally planks!

Thanks to Everyone who has offered to help out with the gym.  We’re not quite there yet, but I may be calling upon people towards the end of the month for our mass move over haha.  Once again, and as always, you guys are the best!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 30 second squat hold, 10 tuck jumps

Snatch 2-2-2-1-1-1

Half of the 2012 12.3:
9 Minute AMRAP:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

Stretch – Quads, Shoulders & T-spine

See you in the gym!
Adam, Eric & Katie