Monday, April 1st, 2013

Hey Folks!

Great long weekend! It was awesome having new faces in the gym – and seeing familiar ones out to cheer on our Open athletes!

Tomorrow (Monday) the hours are a little funky:
Open gym 12-2pm and 6-8pm.

I’m putting in an order for some RX jump ropes. I figure I’d ask if any other people are interested before I submit the order. Check out their site to sizing and colours available!

Warm up

2 rounds – foam roll 1 minute, 4 Spider-Man lunges, 10 dislocates, 10 good mornings (empty bar)

Deadlift 3×3 @70%

10-1 for time:
Kettlebell swings
Air squats

Stretch – glutes, quads/psoas & shoulders

See you in the gym!
The CrossFit Sudbury Team

Friday, March 29th, 2013

Hey Folks!

Keep in mind we’re open for OPEN GYM 10-12 and than THAT IS IT.  I love you guys, but I’m going to eat a silly amount of Italian food and drink some wine.  Let’s all have some fun (whoever is coming to do the WOD tomorrow) and then enjoy our good Friday!

See you tomorrow!

See you in the gym!

The CrossFit Sudbury Team

Thursday, March 28th, 2013

Hey Folks!

There has been a good response for the recurrent billing – it’s in the works and should be ready sometime next week.  Details to follow.

RX rope order is going to go in shortly, once I organize final details from everyone ordering.

Friday – Open Gym 10-12
Saturday – Open Gym 10-12
Sunday – Open Gym 10-12
Monday – Open gym 12-2pm & 6-8pm

Warm up

Extra warm up:
Foam roll: Quads, Hamstrings, T-spine.
LaX Ball: Shoulder Ext. Rotators, Glut Med.
Squat hold 30 seconds
Hollow rock 30 seconds

Back Squat 3×5 @ 65%

7 Minute AMRAP:
3 Clean & Jerk (135#/95#)
3 Toes-to-Bar
6 Clean & Jerk (135#/95#)
6 Toes-to-Bar
9 Clean & Jerk (135#/95#)
9 Toes-to-Bar
12 Clean & Jerk (135#/95#)
12 Toes-to-Bar
15 Clean & Jerk (135#/95#)
15 Toes-to-Bar
18 Clean & Jerk (135#/95#)
18 Toes-to-Bar
… You get the picture

Stretch – Calves, Quads/Psoas & T-spine

See you in the gym!
The CrossFit Sudbury Team

Wednesday, March 27th, 2013

Hey Folks!

Awesome work on todays pseudo-Helen!  Tonight (Wednesday) we find out 13.4!  Only 2 more open wods left – crazy talk!  I’m predicting 6 Minutes max Squat cleans… something like that

I’m looking into setting up recurring billing through MindBody – is this something you guys would be interested in?  It’d make it easier for both of us (no more writing cheques!)  Anyway, it’s subtle, but let me know if it matters to you.  There will be a new pricing structure with it too (which for everyone now will either stay the same or change… whichever works out better for your guys!)

Warm up

2 Rounds –

Push Press 3×5  *Work up to a challenging weight then stay there for the 3 rounds

10 Minute AMRAP:
3 Pendlay Rows (don’t be too proud here! I want perfect form!)
6 Box jumps
9 Thrusters

Stretch – Quads/Psoas, Glutes & Lats/Rhomboids

See you in the gym!
The CrossFit Sudbury Team

Tuesday, March 26th, 2013

Hey Folks!

Good work today Folks!  That was a great WOD to loosen the legs up again after all those darn wall balls.  Goodness gracious.

Tomorrow is another day!  only 2 weeks left of this craziness AND we’re only 2-3 places behind my old gym in the team leaderboard for Canada East (they’re Element CrossFit).  Let’s try to beat them!  They won’t even know what’s coming to them!

Weightlifting club is still in the works… details are coming together nicely and We’re hoping to start it up sometime shortly after the open.  Keep your eyes peeled.

Warm up

2 Rounds – 10 dislocates, 10 air squats, 30 second Russian baby maker, 10 reverse dislocates

Hang Snatch 2-2-2-1-1

3 Rounds for time:
50 Double unders
21 kettlebell swings
12 pull ups

Stretch – Shoulders, Glutes & Pecs

See you in the gym!
The CrossFit Sudbury Team

Monday, March 25th, 2013

Hey Folks!

Killer weekend!  Awesome work on 13.3 this weekend – it was a beauty to see people push through their wall balls.  AND just when you think, “oh I’m new and am just doing it for fun…”, Tara got our 3rd highest female score – bumping up our team score (all while getting her first 12 double unders ever!) 🙂

We only have 2 more weeks, so let’s stay focused, have some fun in the gym and put forth some more great efforts.

Warm up

2 Rounds – 10 dislocates, 10 overhead squats (sorry to everyone’s quads… it’ll help I swear!), Shoulder stretch, 10 band pulls

Front Squat 3×5 @65%

For time:
1000m Row
2 rounds:
24 walking lunges
24 slam balls

Stretch – Hamstrings, Quads & Triceps smash on barbell

See you in the gym!
The CrossFit Sudbury Team

Friday, March 22nd, 2013

Hey Folks!

Todays WOD looked like a good gasser.  I still got dirty looks though…. oh well! 🙂

Al got his first muscle up today!  And it looked pretty easy too!  (video will be posted at some point)  Congrats Al!  (also congrats to Bud who “tried” a muscle up… then did one strict… oops!)  This year we’re just playing possum with the Canada East Region… Next year we make our move.

Warm up

2 Rounds – T spine stretch, squat hold with ankle bias, 10 dislocates, 5 push ups + 5 push up plus

Power Clean 2-2-2-2-2  *work with moderate weight… concentrate on snappy hips and crisp landings

CrossFit Games Open wod 13.3:
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups (sub in pull ups and ring dips if need be – not for the open competition though)

Stretch – Quads, Pecs, Shoulders

See you in the gym!
The CrossFit Sudbury Team

Thursday, March 21st, 2013

Hey Folks!

Awesome rows today!  Craig and Peter crushed it (must be those long limbs), even beating me (Adam) by over 15 seconds!  Great work.  I did get a lot of dirty looks today though.  BUT, keep in mind… I didn’t program wall balls, double unders and muscle ups haha (those are the open wod movements this week).

We’ve had some time to practice wall balls, and we have proper targets (the men even get to do their wall balls INSIDE this year!).  Our double unders have improved and we have rings hanging from proper brackets… no more barbell in the ceiling.  Let’s take advantage of this situation!

Warm up

2 Rounds – 4 Spiderman lunges/side with a 5 second hold on each one, 10 band pulls, 5 strict presses with the empty bar, 10 hops

Back Squat 3×3  @75%  (3×5  @60% for games competitors who are doing the open wod on Friday)

Tabata WOD:
4 intervals Burpees
8 intervals Kettlebell swings
4 intervals Burpees

Stretch – Glutes, Quads/Psoas & Pecs

See you in the gym!
The CrossFit Sudbury Team

Wednesday, March 20, 2013

Hey Folks!

Beauty work on the todays 2009 CrossFit Games-esque WOD.  10 rounds from some Folks is pretty impressive. Let’s keep it up!  Tomorrow the Open wod 13.3 gets posted at 8pm – WHO’s excited???

Warm up

2 Rounds – 10 disloctes, 10 reverse dislocates, 10 shoulder external rotations, 30 second hollow rock

Row 2k

3 Rounds for time:
10 Broad jumps (6’/4′)
30 second plank
20 overhead walking lunges (45#/25#)

Stretch – calves, glutes & Cobra

See you in the gym!
The CrossFit Sudbury Team

Tuesday, March 19th, 2013

Hey Folks!

Great work on todays WOD – I didn’t anticipate it being that fast… it’s like you guys are fit or something.  Glad to hear about more people feeling comfortable in the bottom of the snatch.  It’s a beautiful thing.

We’re thinking of adding some paleo bars or paleo treats (muffins, stuff like that) at the gym.  Is that something you are all interested in?  What kind of price would you pay for ready made paleo treats in the gym?

Weightlifting club!  Let me know if you’re interested.  Personal skill sessions might be available in the future as well – let me know if that’s something you’d be interested in!

Warm up

2 Rounds – 10 push up plus, 10 hops, 10 good mornings (empty bar), 10 wall ball

Deadlift 3×5  @ 75%

12 Minute AMRAP:
4 handstand push ups
8 kettlebell swings
12 Sit ups

Stretch – Hamstrings, Shoulders & T-spine

See you in the gym!
The CrossFit Sudbury Team