Thursday, August 1st, 2013

Hey Folks!

Thanks to Vince for coming out to film and thank you to the gym members for being amazing as usual!  Can’t wait to see what the final product will be like.

Let’s keep this great week up before the long weekend!

Warm up

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

Accumulate 5 Minutes in a handstand

8 Minute AMRAP:
4 Ring Dips
8 Kettlebell swings
30 second plank

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

See you in the gym!
The CrossFit Sudbury Team

Wednesday, July 31st, 2013

Hey Folks!

Great work on todays WOD – I’m thinking I’m making good wods that are easy to continuously work with, but I think maybe you guys are just getting fitter.

Vince is going to be filming in the gym tomorrow morning – The more people that can come out the better the gym and film will look 🙂 Please come out and show your support for your favouritest gym in the world! It would be very much appreciated.

So I’m loving the suggestions!  Womens oly shoes won’t be available until December/January (sorry).  Nano 3’s are coming in soon, I’ll let you know when they’re available for order.

Keep smiling and being awesome!  The long weekend is coming up!

Warm up

2 Rounds – 30 second hollow rock, 30 second superman, 10 dislocates, 10 air squats

1 Clean + 1 Hang Clean E2M-10 (every 2 mins for 10)  @70-75%

3 Rounds for time:
400m Run
5 Deadlifts
10 Wall Ball

Mobility:
LaX Ball – Traps & rotator cuff
Foam Roll – Glutes & Lats

See you in the gym!
The CrossFit Sudbury Team

Tuesday, July 30th, 2013

Hey Folks!

SO that was a killer workout right???  And it was supposed to be 5 rounds.  2 more rounds!  Silliness.  I hope most of your hands survived enough for the rest of the week.  I’ll try to take it easy on you guys 😉

Things to keep in mind:

1. sign up for Catalyst and come have some fun in the Sault.  It’s going to be a great time and it’s on a saturday this year, so we can go out for beverages and food after we compete!

2. CrossFit Kids, More specific programming, what else do you guys want?

3. I’m looking at another order for shoes with Adidas… let me know if you’re interested – but let me know before Friday.

Congrats to Jeff and Lisa!  I’ve heard through the grapevine that they had a baby girl!  We can’t wait to meet her!

Warm up

2 Rounds – 10 dislocates, 10 good mornings, 10 snatch balances, 1 length bear crawl

Press 3×7 @65%

10 Minute AMRAP:
5 burpee broad jumps
10 slam balls
15 sit ups

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

See you in the gym!
The CrossFit Sudbury Team

Monday, July 29th, 2013

Hey Folks!

Great weekend!   Glad for the rain so that we didn’t have to feel bad spending so much time watching the games, haha!

I was happy to see the competition a bit tighter this year with multiple lead changes.  Looks like the level of competitor is going through the roof though!

SO, some upcoming developments:

1. CrossFit Kids will begin in September, shortly after Labour Day weekend.

2. A new 3-track programming approach is going to happen at the gym.  “Health, Performance, and Longevity”.  Health is for those new to CrossFit or those looking to gain strength and lose unnecessary weight.  Performance is for those interested in Competing in the Sport of Fitness.  Longevity is for those who are using CrossFit to stay healthy and maintain their fitness into old age.

* Yes, I understand that we all want all three things a lot of the time (especially as CrossFitters, we seem to always want it all).  Members won’t be married to any one particular track – but it will be suggested/recommended at times, and left to your own feel at others.  Personally, I would probably dabble in all three on 3-9 week intervals.  What it does do though, is give us a way to tailor workouts a bit more depending on your goals!  Good times!  I’ll get into it a bit more in the near future.  I’m not certain about a start date for this yet either, late summer/early fall is likely.

Warm up

2 Rounds – 10 Squats, 10 Pull ups, 30 second plank, 10 inch worms, 10 spiderman lunges.

Back Squat 3×5 @80%  (this will be heavy, just like last week… fine tune appropriately)

“Mini-2007”:
1000m Row
3 rounds:
25 Pull ups
7 Push Jerks

Mobility:
Foam Roll – Low Back, T-spine, Glutes, Quads, Hamstrings, Calves

See you in the gym!
The CrossFit Sudbury Team

Friday, July 26th, 2013

Hey Folks!

It’s almost the weekend!  quit your jobs around 11am tomorrow – the CrossFit games will be on streaming at games.crossfit.com

The masters finished up today and they were impressive!  That’s the goal (for me at least) – to be healthy, strong and functional into my 60’s (at least).

Keep up the great work guys, it’s nice to see how happy everyone is while they train and how much they enjoy coming in to workout.  I know I’ve said it before, but you guys are the best members ever.

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, Pec stretch, Burgener warm up

Snatch  2-2-1-1-1-1

3 minute AMRAP:
5 Push press
5 toes to bar

rest 1 minute

3 Minute AMRAP:
5 Ring dips
5 kettlebell swings

Mobility:
Stretch – Quads, forearms
LaX ball – Pecs, traps

See you in the gym!
The CrossFit Sudbury Team

Thursday, July 25th, 2013

Hey Folks!

Awesome Clean and Jerks today – lots of 5+ round performances on the WOD today too (which means lots of possible under 8 minute Diane scores… respectable!

The Games started today and our Canadians are doing quite well!  Michelle Letendre scored 1st on the first WOD and then did a little less well on the other two wods (but she’s shorter and rowing isn’t very forgiving to the height-challenged Folks).  Simon Paquette put on a great showing today too – let’s hope they keep it up!

Warm up

2 Rounds – 10 dislocates, 10 rever dislocates, 10 band pulls, 10 squats, 10 lunges

Back Squats – 3×5 @80%

5 Rounds for time:
200m Run
8 Box Jumps (24″/20″)
12 Ring Rows

Mobility:
Stretch – Lats/Rhomboids, Calves
LaX Ball – Glutes

See you in the gym!
The CrossFit Sudbury Team

Wednesday, July 24th, 2013

Hey Folks!

Nice work today! Yet another wod where putting the work in and consistent movement were key – You guys impress me every day with your performances.

Competitions – they can help to focus your training and give you a reason to choose the gym versus the couch (although with our gym that’s a pretty easy choice, right?) There is the Catalyst Games on September 7th, Kristin, Myself, Caz and I’m sure some others are signed up now, click here and sign up if you’d like or form a team and sign up together! The Element CrossFit Team Competition is down in Mississauga and is teams of 6 (3 of each gender) and can be recreational, competitive, or masters (cumulative age). It’s September 21st and should also be a great time! Element always puts on a great competition.

Warm up

2 Rounds – 1 length bear crawl, 10 toe touches (1 hand, 1 foot, same side, alternating), 1 crab walk, 30 second hollow rock

Clean & Jerk 2-2-1-1-1-1

8 Minute AMRAP:
9 Deadlifts
9 Handstand push ups

Mobility:
Stretch – Hamstrings, Low back (knees to chest, 1 at a time), forearms
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team

Tuesday, July 23rd, 2013

Hey Folks!

“4 things today?!?” was a popular response today hahah, BUT, you guys did really well and had a great time with a nice intro to the week. Keep. It. Up.

The masters start tomorrow! Watch live on games.crossfit.com – it should be a fun one, and for people like me, is essentially the goal. 16 more years to train!

Thanks for letting me know a bit about your thoughts on the CrossFit Kids program… keep the suggestions coming!

Catalyst Games – it’s on September 7th (a Saturday) and is a fun competition. There are competitive and recreational divisions (and EMS divisions!). Team or Individual too! I’d love to have a big showing out there again this year. Sign up and let’s have some fun out there!

Element Team Challenge is September 27th. Teams of 6 can compete in recreational, competitive or masters divisions. Once again, group however you’d like, feel free to use the whiteboards to express your interest!

Warm up

2 Rounds – 10 band pull aparts, 30 second hollow rock, 10 tuck jumps, 10 inch worms

Push Press 3×7 @70% of your Press 1RM

10 Minute AMRAP:
10 Walking lunges
10 Sit ups
10 Wall Ball

Mobility:
Stretch – Hamstrings, Glutes
LaX Ball – Rotator Cuff, Traps

See you in the gym!
The CrossFit Sudbury Team

Monday, July 22nd, 2013

Hey Folks!

Lisa held it down in the gym this weekend (Thanks Lisa!) as I had some friends visiting. I saw what she programmed though and it was awesome! Hope you all enjoyed it.

I don’t think I mentioned it last time I spoke about recovery and feeling beat up – Go to Yoga on Tuesday night with Lisa! I’ve been slacking on it myself, but I can honestly say it helps so much with stability and flexibility (for the times I have gone).

Parents! Kristin and I would love input on the Kids program (timing, age categories, etc) Typically the age groups are 3-5, 5-12 and 12-18. These are guidelines more than rules. Let us know your thoughts and if you’re interested!

The CrossFit Games will be on this week/weekend! Masters are earlier in the week and the young folks start on Friday. If you have a chance tune into games.crossfit.com and watch some of the events!

Warm up

2 Rounds – 10 dislocates, 10 push up plus, 10 second superman x3, 30 second Russian Baby Maker

Front Squat 5×2 @80%

3 Rounds for time:
400m Run
10 Pull ups
20 push ups
30 Squats

Mobility:
Stretch – Quads/Psoas, Lats/Rhomboids
Foam Roll – Lats and T-spine

See you in the gym!
The CrossFit Sudbury Team

Friday, July 19th, 2013

Hey Folks!

Sneaky WOD today right?  Super fun.  Pistols are a good time… I’m glad they popped into my head right as I was writing the wod 🙂

It’s finally going to cool off this weekend!  Today wasn’t actually very bad at all… I expect to see more of you in the gym after it cools off a bit!

I’m thinking a recovery lecture might be worth doing sometime in the near future too – Let me know if this is something that might interest you guys!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats. 10 hops, 30 second Russian baby maker

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

8 Minute AMRAP:
8 Overhead walking lunges
16 Air squats
24 Double unders

Mobility:
Stretch – Glutes, Hamstrings
Foam Roll – Quads, Calves

See you in the gym!
The CrossFit Sudbury Team