Tuesday, October 1st, 2013

Hey Folks!

Great work on todays WOD – You’re all going to have some strong QL’s (a muscle in your low back/core)

I’m looking forward to some sleep and to dig in deep on the clinic and new programs coming out in the next week or two!

Happy to be back!  SO awesome seeing you guys kick butt today!

Warm up

2 Rounds – 10 inch worms, 10 band pulls, 10 hops, 10 push up plus

10 Rounds:
Handstand hold 30 seconds, rest 30 seconds

For time:
1000m Row
Then,
2 Rounds:
30 Sit ups
30 Box Jumps

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

See you in the gym!
The CrossFit Sudbury Team

Monday, September 30th, 2013

Hey Folks!

Well, I’m assuming it was a good weekend and you all trained like champions – good work!

If I play my cards right I should return from Vegas a millionaire – then everyone gets a free puppy.
I’ll see you all Monday night!
Kristin, Bud, Lisa and the other coaches will be taking great care of you! 🙂

Warm up

2 rounds – 10 dislocates, 10 overhead squats, 10 Spider-Man lunges, 10 spinal twists, 20 second Russian baby maker

Back squat 3×5 @70%

8 minute AMRAP:
50m farmers carry
5 goblet squats
* perform 3 burpees every time you put the kettlebell down

Mobility:
Stretch – quads, hamstrings, Glutes
Foam roll – Quads, Glutes

See you in the gym!
The CrossFit Sudbury Team

Friday, September 27th, 2013

Hey Folks!

Great work on today’s WOD – I wish I was around to watch more of them today. Luckily, our other awesome coaches were there to witness you guys crushing extreme.

I’m away for the weekend, but I know you guys will continue kicking butt in the gym until I’m back. Have fun!

Warm up

2 rounds – 10 dislocates, 10 squats, 10 hops, 10 tuck jumps

Jerk 2-2-1-1-1-1

4 rounds for time:
3 deadlifts (255/133)
9 box jumps (24/20)
12 overhead walking lunges (45/25)

Mobility:
Stretch – hamstrings, low back (knees to chest – laying on back)
Foam roll – quads, IT bands

See you in the gym!
The CrossFit Sudbury Team

Thursday, September 26th, 2013

Hey Folks!

So that was a grip and shoulder burner.  Lots of RX’s on the board today too – nice to see 🙂

New Tshirts have been ordered!  They should be in around mid/late October.  We’re going to look at designing some Hoodies too – let us know if you’d like zip ups again, or some other style.

I’m away this weekend but Kristin and Lisa (and all the usual coaches) will be keeping you company.  I’ll be in in the morning and afternoon, but after that I’m back Monday night.

Warm up

2 Rounds – 10 dislocates, 10 up/down dogs, 30 second hollow rock, 10 push ups

Pull ups 10×3  Strict with as little bands as possible, or weighted, if possible.

For time:
10-1
Slam Balls*
100m Run between rounds (no run after the last slam ball)

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

See you in the gym!
The CrossFit Sudbury Team

Wednesday, September 25th, 2013

Hey Folks!

Great work today – gotta love the combo of KB swings and Handstand push ups.  It never disappoints.

Let’s keep up the great work and keep our eye on the prize – 5 more months until the Open.

Warm up

2 Rounds – 10 spiderman Lunges, 10 inch worms, 10 push up plus, 10 band pull aparts

Back Squats 3×5 @70%

3 Rounds for time:
5 Hang Power Cleans
10 Push Press
15 Front Squats
30 Second plank

Mobility:
Stretch – Pecs, Quads, Calves, Lats, Hamstrings

See you in the gym!
The CrossFit Sudbury Team

Tuesday, September 24th, 2013

Hey Folks!

So apparently counting chips wasn’t overly necessary today, but you guys rocked it.  AND most of your hands survived unscathed.

SO, you may have noticed the containers labelled “Performance” and “Longevity” on the shelf in the kitchen as well as the front bookshelf.  These are nutraceutical products I’ve created, based off others I’ve tried in the past, as well as research I’ve done over the years.  What I CAN say about them… The quality is top notch, the price is competitive and not everyone needs them.

“Performance” is designed for those looking to recover quickly from their training, as well as to push the progress from that training. The ingredients are associated with better joint health as well as better accretion of lean mass.  This is for those whose main goal is to compete in crossfit. The price for a months supply is $42.

“Longevity” is designed to help recovery, but is more concerned with maintaining lean muscle mass as well as improving and maintaining joint health.  This is for those who use crossfit to stay healthy and fit as they age. The price for a months supply is $32.

They’re designed to be mixed with a protein shake, get whichever kind you like, but I suggest Kaizen’s “Natural Whey” or “Natural Isolate” as it doesnt’ have any splenda or other junk in it.  If you REALLY want to get snazzy with your protein choice you can go with Well Food Co’s stuff, or PaleoPro’s stuff, or Marks Daily Apple’s, the list could probably continue.  I can work on getting a discount on those brands for those who are interested.  Otherwise, I would stick to something sans sucralose or other junk.

You could probably also mix it with whatever, it isn’t designed to have a taste.

Warm up

2 Rounds – 10 reverse dislocates, 30 second russian baby maker, 10 inch worms, 10 band pulls

4 sets – max reps ring rows.  Once you don’t get the ring to your touch your body, that’s a missed rep.  Rest as needed between sets.

15 Minute AMRAP:
6 Handstand push ups
12 Kettlebell swings (70/50)
200m Run

Mobility:
Foam Roll – Quads, IT bands, Hamstrings, Calves, T-Spine

See you in the gym!
The CrossFit Sudbury Team

Monday, September 23rd, 2013

Hey Folks!

Great work this weekend – There’s just a different vibe on the weekend days, and I think that change is good for folks sometimes 🙂

Health, Performance and Longevity programming is coming soon… It’s proven to be a bit more work/preparation than I expected.  It’s coming soon though!  As of now we’re riding on “longevity”, in case you were curious.  Thanks for your patience guys!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 10 ring rows

Snatch – Work up to a heavy single rep.  Then reduce the weight a bit and do three more reps there (also singles)

AMRAP 10 minutes:
6 overhead squats
9 burpee-over-barbell
12 toes to bar

Mobility:
Stretch – Quads, calves, Hamstrings
LaX Ball – Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team

Friday, September 20th, 2013

Hey Folks!

It was a quiet day today!  I’m willing to bet there were some sore bodies at home today – no worries we’ve got a great wod today and this weekend to take care of you guys (in a good way).

You may have noticed “longevity” and “performance” supplements on the shelf in the kitchen, as well as in the front.  They’re supplements to help with your CrossFit journey – but I’ll delve more into details about them next week.

Just a reminder for those not on the face-space.  Some of the equipment has been put away (or not even put away) a little chalky, or messy.  It hasn’t been frequent, but it’s happened.  I know you can be dead tired after a WOD but, If you’ve used something, and you’ve sweated on it, got chalk on it, or otherwise made something dirtier than you’d like it to be if you were to pick it up for your workout – wipe it off.  There are always lysol wipes over by the foam rollers and barbells.  It only takes a second and your fellow CrossFitters will appreciate it 🙂

Warm up

2 Rounds – 30 second hollow rock, 10 reverse dislocates, 10 good mornings, 10 tuck jumps

3 Rounds:
250m Row, rest until you’re ready to go again.

2 Rounds for time:
10 Power Snatches
10 Overhead Squats
400m Run

Thursday, September 19th, 2013

Hey Folks!

Awesome work on the WOD today!  Powercleans looked smooth, and there were even some PRs in the gym today!

We’ve got some new Tshirts in the works – I think they’re going to be very popular 🙂

I hadn’t mentioned it, but the Olympic Lifting competition is in North Bay – first weekend in October.

Warm up

2 Rounds – 30 second plank, 10 band pulls, 10 squats, 10 hops

Deadlifts 3×3 @65%

For time:
1000m Row
50 Wall Balls
100 Double unders

Mobility:
Stretch – Calves, Hamstrings, Glutes
Foam Roll – Quads, Shoulder internal rotation

See you in the gym!
The CrossFit Sudbury Team

Wednesday, September 18th, 2013

Hey Folks!

I love the 4, 8, 12 WODs (in case you didn’t notice).  They’re so good at keeping you moving constantly.  AND most of us did ~40 handstand push ups – which is great for practice.

The Ray Hamilton Classic (Weightlifting meet) is in a couple weeks and a bunch of us are planning on going – Feel free to come spectate or ask about competing.  It’s an official Olympic Weightlifting meet.  So we’ll be doing the Snatch and Clean and Jerk ( 3 attempts to reach your highest lift).  Should be great!

Warm up

2 Rounds – 10 dislocates, 10 spiderman lunges, 10 band pull aparts, 30 second Russian Baby Maker

Back Squat 3×5 @65%

10 Minute AMRAP:
5 Power Cleans (135/95)
10 Push ups
15 Air Squats

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

See you in the gym!
The CrossFit Sudbury Team