Friday, June 28th, 2013

Hey Folks!

Great work today – I liked how todays WOD was one you could just keep moving on.

The long weekend starts today – I hope you all enjoy it – Kristin and I will be away getting certified to teach CrossFit Kids this weekend!  You guys can expect CrossFit Sudbury Kids classes to start in September for Kids aged 3 and up!  We’ll have many more details after the cert and will keep you up to date!

We’re closed on Monday!  You can head into the gym on Saturday, Sunday or we’ll see you Tuesday!

Warm up

2 rounds – 10 dislocates, 10 overhead squats, 10 band pulls, 10 lunges, 10 squats

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

5 Rounds for time:
30 Double unders
10 Pistols
30 second plank

Mobility:
Stretch – Calves, Quads, Glutes
LaX Ball – Rotator Cuff, Traps

See you in the gym!
The CrossFit Sudbury Team

Thursday, June 27th, 2013

Hey Folks!

That picture is from the CrossFit Main site – It’s Lucas on the island (I imagine in his backyard or something).  I remember seeing it way back in early 2010.  Luckily my google-fu found it!  Awesome!

That was NOT an easy workout today.  Great to get the volume in and work hard though.

This Thursday night, the Rotary Club is putting on a fundraising dinner at the Caruso Club for the Janis Foligno Foundation!  They’re also raffling off a Car (Chevy Spark) for $100/ticket, with up to 500 tickets for sale.

Remember, we’re closed for Canada Day!  OnRamp will be held on the Tuesday instead of the Monday!

Warm up

2 Rounds – 10 toe touches, 30 second hollow rock, 5 good mornings, 5 strict press

Work up to a 1 Rep Max Deadlift  (Try to keep attempts over 95% to ~3)

4 Minute AMRAP:
8 Box Jumps
8 Toes to Bar

1 Minute Rest

4 Minute AMRAP:
8 Slam Balls
8 Wall Balls

Mobility:
Stretch – Russian Baby Maker, Calves
Foam Roll – Quads, T-spine

See you in the gym!
The CrossFit Sudbury Team

Wednesday, June 26th, 2013

Hey Folks!

I’m very impressed by all the Press PRs today – especially considering we did handstand push ups yesterday!  Bang Pow!

OnRampers!  Next Monday we’re going to be closed, so your OnRamp will be on the Tuesday instead!  Go enjoy your weekend!

Warm up

2 Rounds – 10 band pull aparts, 5 hops + 5 higher hops + 5 even higher hops, 30 second plank on hands, 10 second superman x3

Hang Squat Clean  2-2-2-1-1-1

1 Minute at each station for total reps:
Front Squats
Push Press
Burpees
Rest
3 rounds

Mobility:
Stretch – Quads & Pecs
Foam Roll – T-Spine

See you in the gym!
The CrossFit Sudbury Team

Tuesday, June 25th, 2013

Hey Folks!

Killer PRs today on your Squats!  We heard that bell going all day long!

This coming weekend we’re going to be closed on Monday – but open for normal weekend hours on Saturday and Sunday.

Warm up

2 Rounds – 10 push up plus, 10 reverse dislocates, 10 tuck jumps, 30 second Russian Baby maker

Find your 1 Rep Max Press

5 Rounds for time:
200m Run
20 Lunges
10 Pull ups

Mobility:
Stretch – Pecs, Hamstrings
Foam Roll – Quads & T-spine

See you in the gym!
The CrossFit Sudbury Team

Monday, June 24th, 2013

Hey Folks!

Great work this weekend – Another challenging workout 🙂

OnRamp starts tomorrow!  Let your friends/family know if they want to sign up tomorrow is the time to start!

Warm up

2 Rounds – 10 Dislocates, 10 push ups, 10 air squats, 10 spiderman Lunges

Back Squat – Find your new 1RM

8 Minute AMRAP:
4 Handstand Push ups
8 Russian KB swings
12 Sit ups

Mobility:
Stretch – Shoulders & Glutes
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team

Friday, June 21st, 2013

Hey Folks!

You did the WOD too fast today, so now I have to program another one… Good work – I hope you’re proud of yourselves (I am.)

Kristins Shoulder Lecture was awesome – thanks to Everyone that came out – we’ll keep you posted when we plan to do the Clinic (and hands on stuff/mobility strategies).

Warm up

2 Rounds – 10 Dislocates, 10 OH squats, 10 hops, 10 tuck jumps

Snatch  2-2-2-1-1-1

5 Rounds for time:
10 slam balls
10 push ups
10 sit ups
10 squats

Mobility:
Stretch – T-spine
Foam roll – Lats, Quads

See you in the gym!
The CrossFit Sudbury Team

Thursday, June 20th, 2013

Hey Folks!

Tomorrow night (Thursday) is the night of the Lecture!  CrossFit Sudbury Mobility Series – The Shoulder is going down!  Come on out for a little bit before 8pm if you’d like to learn more about the shoulder!

Warm up

2 Rounds – 10 inch worms, 10 spiderman lunges, 10 toe touches, 5 good mornings

E2M-10:
3 Deadlifts @70%

3 Rounds for time:
50 Double unders
3 Front Squats @65%
10 Burpees

Mobility:
Stretch – Calves, Quads, Hamstrings
LaX Ball – Glutes

See you in the gym!
The CrossFit Sudbury Team

Wednesday, June 19th, 2013

Hey Folks!

Good “Zoom” runs today… apparently I need to work on the legibility of my writing on the whiteboard. Point taken 🙂

The next OnRamp starts next Monday – if you have family or friends interested, let them know to start mentally preparing and to choose a time and sign up! We’re looking forward to having them out!

The CrossFit Sudbury Mobility Series starts this Thursday with information on the Shoulder! Knowledge bombs will be dropped by Kristin! We’re working on hopefully filming it to make it available for Folks who can’t make it in – no promises though!

I know I re-post videos sometimes… but I just like some more than others 🙂

Warm up

2 Rounds – 10 hops, 10 squats, 3 x 10 second Superman, 3 x 10 second hollow hold

Power Clean
2-2-2-1-1-1

12 Minute AMRAP:
500m Row
25 sit ups
25 pull ups
25 box jumps

Mobility:
Foam Roll – Quads, Hamstrings, Calves
Stretch – Quads/Psoas

See you in the gym!
The CrossFit Sudbury Team

Tuesday, June 18th, 2013

Hey Folks!

SO through the confusion came some awesome 20 rep back squats!  Heavier than expected I’m sure for most.

THIS THURSDAY!  Kristin’s Shoulder lecture!  Don’t miss it – it’ll change your life!

Warm up

2 Rounds – 10 dislocates, 10 band pulls, 10 push up plus, 10 tuck jumps, 30 second Russian Baby maker

E2m-10:
Spend 30 seconds working on your hand stand (on a box, facing away from the wall, facing into the wall, etc.)

5 Rounds for time:
200m Run
14 kettlebell swings
7 Ring Dips

Mobility:
Stretch – Lats & T-spine
LaX Ball – rotator cuff

See you in the gym!
The CrossFit Sudbury Team

Monday, June 17th, 2013

Hey Folks!

For those who came in this weekend – I salute you, that was a wicked WOD.  I was lucky to have Mandie carry me through it!

THIS Thursday – Kristin (a Registered Physiotherapist) is doing the first lecture in our Mobility Series on The Shoulder.  It’ll start at 8pm and likely run until 9pm.  It will be mostly lecture based with time for discussion.

Warm up

2 Rounds – 10 spiderman lunges, 10 inch worms, 10 dislocates, 10 overhead squats (with PVC)

With smaller warm up sets, work up to:
Back Squat 20 reps. MAXIMUM 3 attempts (at 20 reps). I would shoot for 2.

10 Minute AMRAP:
10 Ring Rows
20 slam balls
30 second plank

Mobility:
Stretch – Shoulders & Quads
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team