Wednesday, May 1st, 2013

Hey Folks!

Great work on todays WOD – it looked like a nice mix of stability training AND a little gasser in there too. Just as planned 🙂

In the coming weeks we’re going to be switching to a new scheduling software – bare with me as far as your payments going through and being able to register as “paid” on the site. Please do continue to sign up though! You can do that HERE

Also – please be patient with the ghetto looking cement in the bathroom and its’ associated dust. Should be done with the major renos this week, hopefully have the bathrooms well coifed and looking fantastic by the end of next week!

T shirt order is going in shortly – we’re adding in a few extra of each size (more of the popular sizes, less of the bookend sizes i.e. XXL or XS).

Weightlifting Club is TONIGHT (Wednesday) at 8pm – be there or be less good at weightlifting! 😉 The second best I can offer is trying to get some pointers from the members that go when they’re at CrossFit… but honestly, John just knows what to say and when to say it to make you Snatch and Clean & Jerk better.

Paleo – “Navigating the Paleo World” – is tomorrow night along with the details for the “Whole Life Challenge – Spring Leaning!” Come check it out and bring a friend! Lecture/Presentation, Question and Answer period, and then Alicia will present step in and deliver the goods on the Whole Life Challenge.

Warm up

2 Rounds – 10 squats, 10 dislocates, 30 second Russian Baby Maker, 10 hops

Clean and Jerk – 2-2-2-1-1-1 * Work up to a new 1RM if you can! If not, heavy will do!

12 Minute AMRAP:
4 Handstand push ups
8 Kettlebell swings (70#/50#)
16 Sit ups

Stretch – Glutes, Hamstrings, T-spine
Foam Roll – Quads, Lats

See you in the gym!
The CrossFit Sudbury Team

Tuesday, April 30th, 2013

Hey Folks!

Great work on todays WOD – There were some awesome Snatch PRs too!  Good work with that!

There are still some skipping ropes to be picked up – $40 please!

“Navigating the Paleo World” and the scoop on the Whole Life Paleo Challenge:  Spring Leaning will be going down Thursday night from 8-9pm.  Bring your friends – this is OPEN to the public – and it’s no charge!  Bang Pow!

Warm up

2 Rounds – 10 toe touches, 10 spiderman lunges, low back stretch/walk x10, 10 band pulls

E1M-10 (Every minute for 10 minutes):
2 Deadlifts @60% *These will be “light” for deadlifts. Ensure perfect form and grease that groove. Next week we’ll need it.

10 Minute AMRAP:
40m Waiters Walk (15#/25#)
12 Burpees
24 Double Unders

Stretch – Pecs, Shoulders, Glutes
LaX Ball – Glutes

See you in the gym!
The CrossFit Sudbury Team

Monday, April 29th, 2013

Hey Folks!

Lisa said you guys all did great on “Schmalls” and said it was your new favourite workout (that might be a lie).   Good work getting through it though – there’s value in doing the occasional long WOD, both physiologically and mentally.

This week there are lots of fun things happening.  More WODs, skipping ropes are in, Paleo presentation – “Navigating the Paleo World”, and the Paleo Challenge being put on by Alicia!  There is probably more I’m forgetting – but you’ll just have to come to the gym to see!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats (w/ PVC), 2 x 10 second superman hold, 3 jumps (tuck jumps without the tucks… higher than hops… imagine you’re snatching a barbell and extending your hips really hard)

Snatch 2-2-2-1-1-1
* Work up to a new 1 rep max!
** if you’re feeling too rough, wait until another day for it and just work on technique to prep for maxing out soon!

6 Rounds for time:
5 strict pull ups
10 hand release push ups
3 Back squats @ 70%

Stretch – Glutes, Quads/Psoas
Foam Roll – Hamstrings, T-spine

See you in the gym!
The CrossFit Sudbury Team

Friday, April 26th, 2013

Hey Folks!

Alllllright!  It’s almost the weekend!  Yesss – warm weather means that Lisa is going to program running WODs this weekend (maybe… really it’s up to her).

This coming Thursday night I’ll be doing a short lecture about Paleo entitled, “Navigating the Paleo World”.  With Dr. Oz having spoken about it now, it seems every “expert” out there is going to chime in with their opinion, and many of the common questions or issues that people have with Paleo are easily addressed, IF you know what you’re talking about.  Not to “toot” my own horn, but I know what I’m talking about when it comes to Evolutionary medicine.

OnRampers!  Try to finish up your OnRamp sessions before May 13th as that will be the start date for the new OnRamp template!  Every two weeks a new intake will take place for the OnRamp – which will be at specific times (6am, 7am, 12noon, 6pm, 7pm on Monday, Wednesday and Friday).  After those 6 sessions, you’re good to join in on the regular CrossFit classes!  Perfect!

Once again – Tshirts, Dragon boating, grand opening, skipping ropes (payment, they aren’t in yet), Paleo challenge.  Check out the whiteboards and write your name and info down where needed.

Warm up

2 Rounds – 10 dislocates, 10 hops, 10 tuck jumps, 10 band pulls

E1m-10 (Every minute for 10 Minutes):
2 Clean + 1 Jerk @70%

“DT” – (scale according to your push jerk – this should be a 5-10 Minute wod)

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Stretch – Hamstrings, Quads/Psoas, T-spine

See you in the gym!
The CrossFit Sudbury Team

Thursday, April 25th, 2013

Hey Folks!

Awesome work today on pseudo-Jackie!  I will say it was far more approachable, mentally, than normal Jackie.

All the same news!  T shirts, Dragon boating, Paleo Challenge, Recovery protein, Weightlifting club, awesomeness in general!

It’s crazy seeing how far CrossFit has come (just watched the behind the scenes of the open, with people getting professional shaves, fans everywhere going crazy, etc.), versus where it used to be… Gotta love both though!

Warm up

2 Rounds – 10 dislocates, 10 reverse dislocates, 30 second squat hold, 10 deep lunges, foam roll 2 minutes

For time:
50 burpees
50 slam balls
50 kettlebell swings
50 sit ups
50 air squats
50 double unders

Stretch – quads/psoas, calves, lats/rhomboids
LaX Ball – glut med, rotator cuff muscles, pecs

See you in the gym!
The CrossFit Sudbury Team

Wednesday, April 24th, 2013

Hey Folks!

Another great day in the gym!  In case you hadn’t noticed, we have a group of young athletes in the gym on Tuesdays and Fridays from 5-6pm.  Nice to have new groups in the gym!  We’re excited to get these guys stronger, faster and more powerful.

Lots of T shirts are going to be ordered.  If you aren’t sure which size you are – write down which ones you think you are (this is happening a lot with Folks between a medium and large).  We’re ordering some extras so if you write both then we know which range to order.

Dragon Boating!  Bring your friends and sign up.  We’re doing this as a gym but we also want you to bring your significant others (if they want to join in), friends and/or family.  There are no rules and the only fees will be for signing up for the race.

Paleo Presentation and Challenge are approaching soon – May 2nd (a thursday) from 8-9pm I (Adam) will be doing an informational session and taking questions.  Presenting with me will be Alicia!  She’ll be explaining the ground rules and the how-to of the paleo challenge beginning on the 3rd!  After that – make every tomorrow your “healthiest day yet”.

Warm up

2 Rounds – 10 ring rows, 10 broad jumps, 10 Sit ups, 10 good mornings

E1M-10 (Every minute for 10 minutes):
3 Deadlifts @ 75%

For time:
Row 1000m
and then…
3 Rounds of:
15 thrusters (45#/33#)
10 pull ups

Stretch – Hamstrings, Calves, Lats
Foam Roll – Lats, T-spine

See you in the gym!
The CrossFit Sudbury Team

Tuesday, April 23rd, 2013

Hey Folks!

Great work tonight Folks!  Killer snatching & you guys crushed that WOD.  I’m a proud coach!

Various news…

Check out my blog post – then sign up for Alicia’s Paleo Challenge!  (Write your name on the whiteboard)

Dragon boat team!  – Also on the whiteboard!  We need another 8 people!  Bring your significant others and their moms!

I’m going to be doing a Paleo lecture next Thursday night (May 2nd) to get into the “WHY” before starting the Paleo Challenge on the 3rd!  No cost for the lecture – There will be a fee for the Challenge though – We need to provide prizes somehow!

T shirts!  The order is going to go in over this coming weekend – Make sure you write your name and size if you want one!

I’ve designed a Recovery Protein supplement!  It’s available in the gym now.  It contains high quality whey as its protein source, as well as some supplements to aid in recovery and progression.  Everything in it is right on the label.  You can keep an eye out for the future – I’m planning two more options – one as a slightly simplified version that concentrates more on improving joint and connective tissue health, and another that is designed to improve body composition and insulin sensitivity.  I’m excited to offer it as it comes from a source I know I can trust and only contains what I know is in it.  No guess work and no “proprietary protein mix” to hide what’s actually in it.

Wow… News city.  Also, Rick is the CrossFitter of the month!  Check out his profile on our blog!

Warm up

2 Rounds – 10 band pulls, 10 push up plus, 10 deep lunges, 10 hops

E1m-10 (Every 1 minute for 10 minutes)
2 Press + 2 Push press @60% (of your press)

10 Minute AMRAP:
20 Wall Ball
20 Box Jumps

Stretch – Quads, Calves, Pecs
Foam Roll – T-spine $ quads

See you in the gym!
The CrossFit Sudbury Team

, ,

CrossFitter of the Month – March 2013

Hey Folks!

This month we recognize someone regularly seen in the “after work” crowd.  This person is constantly one of the first to introduce himself and go out of his way to make those new to the gym, or new to him a new friend.  His calm demeanour and positive attitude going into every lift and every work out make him an invaluable asset in our CrossFit Sudbury family.  An extra special thanks goes out to this member for taking additional time out of his schedule to spend in the gym enhancing and immortalizing our efforts through his amazing photography.  If that hadn’t given it away, this months CrossFitter of the Month is Rick!


Here are the answers Rick provided to some of our questions!

Name: Richard Lemieux

Age: 33

Occupation: Mental Health Court Outreach Worker for the Canadian Mental Health Association

What was your exercise experience prior to CrossFit? 

I have been going to the gym on and off since the age of 17. In addition to the gym, I have experience in competitive swimming, cycling, football, baseball and running.

How long have you been doing CrossFit and why do you choose to CrossFit?

I believe I’ve been doing CrossFit for well over 8 months. I accidently came across CrossFit. I was browsing through YouTube for the next big thing in fitness; success stories from people who completed the P90X workout. Suddenly, I clicked on a video that showed the CrossFit games. This changed my life completely. I saw the athletes pushing themselves to fitness levels I never knew were possible. When I saw how CrossFit was capable of touching all aspects of fitness and giving you an opportunity to look very fit, I was sold. I said to myself “I want to do that”.

Why I choose CrossFit is because I love the workouts, my strength and stamina have gone to levels that I would have never thought I could attain. CrossFit brings you back to the basics of a functional human being. It challenges you mentally and physically. However, what sold me the most about CrossFit was the community. In my experience I have yet to see any other gym that makes you feel welcomed and be part of the community no matter what level of fitness you are.

What is your favorite part about CrossFit?

My favourite part of CrossFit is the burpees! … Not! I love how CrossFit focuses on making you an all around strong, functional human being. I love the strength, gymnastic, endurance, and mobility aspect of CrossFit. Subsequently, my favourite part is the community and you feel like you belong.

What are the accomplishments you are proud of? (Crossfit or non-crossfit related)

One of my accomplishments that I am proud of is graduating from university with honours. In CrossFit, I’m pretty proud that I complete all WODs. As well doing a 325 lbs. squat. Pretty much accomplishing any heavy lifts.

Favourite workout or lift?

It’s a toss up between the clean and the squat.

Anything else you would like to share please feel free 🙂 

I am always looking for opportunities to grow as an individual. To be challenged mentally, physically, emotionally and spiritually. I believe as a person goes through challenges, wisdom is developed.  Trying to find the easy way out only complicates your situation and makes it that much harder for a person to really grow.

Without sounding too cliché, I believe that CrossFit can teach a person a lot about themselves and their attitude. As a human being, what will push you to create yourself and recreate yourself throughout your life? I believe CrossFit can help you with that process.


Thanks Rick – for answering our questions and bringing so much more than your presence to the gym!

Monday, April 22nd, 2013

Hey Folks!

Sad it was Katie’s last weekend and I wasn’t around for it 🙁 , but she’ll be in the gym training and having fun still so we won’t lose her just yet!

I had an awesome time at the NCCP certification (part of it) for weightlifting.  For those interested in competing in Olympic lifting – between John’s expertise and my certification we can properly represent and prepare you!  Let’s grow a competitive and fun team at our gym!

Make sure you’re writing your name on the whiteboard and your size for Tshirts – We’ll be ordering a few extra, but if the last batch is any indication, they’ll go fast!

Mikie is organizing a Dragon Boat team!  Anyone interested, write your names on the whiteboard – he needs to know by the end of the 28th.

Alicia is running a Paleo Challenge starting in May!  Sign up for a fee and get measurements, tracking and accountability!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 toe touches, 10 tuck jumps

E1M-10 (Every Minute for 10 minutes):
1 Snatch + 1 Hang Snatch @ 80%

For time:
15 Back Squats
15 Toes to bar
30 Push ups
10 Back Squats
10 Toes to bar
20 Push ups
5 Back Squats
5 Toes to bar
10 Push ups

Stretch – Pecs, Glutes, Quads/Psoas
LaX Ball – Pecs & Quads

See you in the gym!
The CrossFit Sudbury Team

Friday, April 19th, 2013

Hey Folks!

Great work in the gym today – some cleaned up form for the Clean and Jerk.  Great times on the WOD today too!

The next three days are sort of Katie’s last days in the gym! 🙁  She’ll be back periodically, as she isn’t leaving us yet, just going back to her job fighting forest fires.  BUT, if you want to ensure you see her, you’ll have to head into the gym sometime during the next three days!

Up and coming:

1. skipping ropes

2. T shirts

3. Bathrooms!!!  They’ll be in late next week – so we might have a small amount of time where there’s some mess and construction 0 but after that, we’ll have two full bathrooms!

4. Paleo Challenge!  Ideally starting May 1st!  Alicia is heading this up and taking baseline measurements, as well as laying down the ground rules to “win” it all!  There will be prizes!

Check out the video… you might see some familiar faces… 🙂

Warm up

2 Rounds – 10 dislocates, 10 Push up plus, 30 second squat hold, 30 second hollow rock

E2M-10 (Every 2 minutes for 10 minutes):
2 strict handstand push ups
Max (time) L-sit

10 Rounds for time:
7 Slam Balls
5 Toes to Bar

Stretch – T-spine, Quads/Psoas, Hamstrings
Foam Roll – T-spine & Quads

See you in the gym!
The CrossFit Sudbury Team