Friday, August 30th, 2013

Hey Folks!

Labour day weekend is about to arrive and you guys have been crushing extreme all week long. Good work – As always you make your coaches and fellow members proud!

This weekend there will probably be a lot going on at the gym/clinic, lots of moving stuff around and cleaning. Anyone who wants to help out, feel free to come in Friday afternoon/evening or Saturday and I’m sure we’ll have a job for you. If not, it’s all good, you can show your appreciation by PRing in the new space and enjoying it as much as possible 🙂

Warm up

2 Rounds – 10 spiderman lunges, 10 ring rows, 10 tuck jumps, 10 Inch worms

Clean & Jerk – Work up to a max. Once again, great form is required!

Tabata x2!
Slam Balls
Sit ups

Mobility:
Stretch – Hamstrings, Glutes, Spine (twist)

See you in the gym!
The CrossFit Sudbury Team

Thursday, August 29th, 2013

Hey Folks!

Deadlift PRs left right and centre!  And you guys didn’t even deadlift that much these past 8 weeks!  Fitness everywhere 🙂

This week is going well, let’s try to ride the wave for a couple more days!

Warm up

2 Rounds – 10 band pull aparts, 10 squats, 30 second russian baby maker, 10 dislocates

Snatch – work up to a 1 rep max – it might be todays max or might be an all time.  Work good form!  Use those hammies!

3 Rounds For time:
20 Unbroken Wall Balls
400m Run
*If you drop the ball, you start back at 0. Make sure you’re rested enough to get all 20 in!

Mobility:
LaX Ball – Glutes
Stretch – Quads/Psoas, Lats/Rhomboids

See you in the gym!
The CrossFit Sudbury Team

Wednesday, August 28th, 2013

Hey Folks!

Great work on todays WOD – it was a good one.  Hats off to visitors Neal and Jeremy who set some blazingly fast times.

Let’s keep riding the PR train!

Warm up

2 Rounds – 10 reverse dislocates, bear crawl 1 length, 30 second plank, 10 good mornings

Deadlift – Find your new 1 rep max.  Maintain good form!

8 Minute AMRAP:
5 Overhead Squats
200m Run
10 toes to bar

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

See you in the gym!
The CrossFit Sudbury Team

Tuesday, August 27th, 2013

Hey Folks!

There were a boat load of Squat PRs today! If you didn’t get a chance to try your PR because you didn’t make it to the gym today… shame on you! just kidding 😉 But honestly, if you didn’t get the chance to PR your squat, fit it in this week sometime!

The long weekend approaches! You know what that means… Ribs and the “last” chance to go to camp! Make sure you get your work in this week before you go away for the weekend (if you are). Catalyst is under 2 weeks away and we want to show up as our best selves!

James did his Cert this past weekend! Congrats James! You can bet you’ll see him coaching at CFSuds sometime in the future 🙂

Warm up

2 Rounds – 10 inch worm, 10 push up plus, 10 toe touches, 10 Ring Rows

Press – Work up to a 1RM, this will be the hardest lift to PR, but you can do it!

5 Rounds for time:
10 Power Cleans (135#/95#)
10 Burpees

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

See you in the gym!
The CrossFit Sudbury Team

Monday, August 26th, 2013

Hey Folks!

Great weekend!  We got lots done at the gym/clinic and it’s looking great!  Should be lots of changes over this week too.  We’re waiting for the flooring to come in – after that the wod might be, “place mats for time – Every minute on the minute until it’s done” 😉

Then we’ll have lots of open space for handstand walks, double unders, farmers walks, oh the possibilities!

As usual – let me know what you think about the place – if you have any wants/suggestions for the new spot

Warm up

2 Rounds – 10 dislocates, 10 spiderman Lunges, 10 squats, 10 band pulls

Back Squat – Find your new 1RM

10 Minute AMRAP:
5 hang power snatch
10 Push ups
15 jumping squats

Mobility:
Stretch – Quads/Psoas, External Rotators of the Shoulder (hand on the hip one), Russian Baby Maker

See you in the gym!
The CrossFit Sudbury Team

Friday, August 23rd, 2013

Hey Folks!

Lung burner city!  So we’ve been pretty lax about it, but I want to remind Folks please to sign up for your classes ahead of time.  It helps us out, then we don’t have to spend time signing you in and we  can spend more time coaching you guys!  And especially with the school year approaching, people are going to be getting their lives together and getting into a routine.  Let’s make signing up ahead of time part of the routine!

***Note – We know once 1pm has passed you can’t sign up for open gym, it’s part of the system and it’s the only option right now.  Just show up, we’ll sign you in to open gym!  🙂

Warm up

2 Rounds – 10 Ring rows, 10 Push ups, 10 long step lunges (stretching hip flexors), 10 tuck jumps

Alternate Rounds of:
Squat Therapy
Hollow Rock
Reverse Plank (laying on back, resting on elbows and heels. Planked from shoulders to feet)

Psuedo-“Randy”:
25 Power Snatch
1 Minute Plank
25 Power Snatch

Mobility:
Stretch – External rotators, Glutes
Foam Roll – Glutes

See you in the gym!
The CrossFit Sudbury Team

Thursday, August 21st, 2013

Hey Folks!

Awesome having some great OnRampers in the gym this week!  Keep telling your friends and family!  before you know it we’re going to have way too much space and need more friends to fill it up!

Warm up

2 Rounds – Bear Crawl 1 length, Inch worm 1 length, 10 band pull aparts, 30 second squat hold

Front Squat 5×2 @80%

For time:
1000m Row
50 Burpees
50 Slam Ball

Mobility:
LaX Ball – Pecs
Foam Roll – Calves, T-Spine

See you in the gym!
The CrossFit Sudbury Team

Wednesday, August 21st, 2013

Hey Folks!

Sooooo that looked like fun. Believe it or not, it was a pseudo-scaled! It could have been more difficult, crazy talk.

Happy birthday Alison!

Warm up

2 Rounds – 10 dislocates, 10 squats, 10 ring rows, 10 Sit ups

Jerk (split or power) 2-2-1-1-1-1

Bicep curls 3×8, seriously. Alison requested bicep curls 🙂 24 of them!

8MInute AMRAP:
400m Run
5 Hang power Clean
20 sit ups

Mobility:
Stretch – forearm flexors, Calves
laX Ball – Traps, Rhomboids, Glutes

See you in the gym!
The CrossFit Sudbury Team

Tuesday, August 20th, 2013

Hey Folks!

Great work on today’s WOD – there were some complicated elements but you guys rocked, as usual. Gooood times.

Weightlifters! Wednesday is going to be changed to Thursday this week!

Warm up

2 rounds – 10 reverse dislocates, 30 second baby maker, 30 second plank, 10 tuck jumps, 10 hops

2 minutes max double unders
2 minute rest
2 minute max double unders

1 round for time:
20 handstand push ups
30 Thrusters
30 Knee to Elbows
20 Deadlifts
30 Burpees
30 kettlebell swings
20 pull ups

Mobility:
Stretch – shoulders, Lats
LaX ball – rotator cuff, traps

See you in the gym!
The CrossFit Sudbury Team

Monday, August 19th, 2013

Hey Folks!

It was a great weekend – beautiful weather, which I think meant lots of Folks at camp. We crushed some awesome wods in the meantime, no big deal.

Eric and Lisa dominated the weekly challenge with 60 slam balls each, although Eric swears he counted at least 89… mid-WOD “euphoria” I suppose.

This week is more straight awesomeness. 2 more weeks of going hard and heavy, then a light week leading into the Catalyst games. Exciting!

Warm up

2 Rounds – 10 dislocates, 10 inch worms, 10 spiderman lunges, 10 push up plus

Back Squat 3×2 @85%

3 Rounds for time:
3 Squat Snatch
6 Ring Dips
9 Pull Ups
200m Run

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

See you in the gym!
The CrossFit Sudbury Team