Friday, November 1st, 2013

Hey Folks!

SO we start another month – This is craziness eh?  I can’t believe how fast time goes by.  This also marks 2 months in the clinic side of the gym too (and for me moving Real Life Health to the gym!)

If you didn’t get a chance, check out my newest blog post over at Real Life Health – it’s about staying healthy through the colder months and avoiding Seasonal Affective Disorder.

Also – Halloween is over!  No more sweets and let’s really buckle in (for those who haven’t yet… like me) until Christmas!

Warm up

2 Rounds – 10 dislocates, 10 reverse dislocates, 10 inch worms, 10 spiderman lunges, 10 Band pulls

E1M-10 (every 1 minute for 10 minutes):
4 Barbell lunges (2 per leg) on Even minutes
20 Second hollow rock on Odd Minutes

8 Minute AMRAP:
4 Thrusters
6 Toes to Bar
8 Burpees

Foam Roll – Quads, Glutes, Hamstrings, Calves, T-Spine, Lats

See you in the gym!
The CrossFit Sudbury Team

Thursday, October 31st, 2013

Boo Folks!

C’est L’halloween!  Hey!

Keep up the great work in the gym everyone!  We’re past hump day and training is going WELL.  There were some tired out shoulders today, which I think was a very good thing.  Unilateral presses are going to have to make more frequent appearances going forward!

Warm up

2 Rounds – 10 reverse dislocates, 10 push up plus, 10 squats, 10 sit ups

Accumulate 3 minutes in a ring row hold

1/2 Mary:
5 Handstand push ups
10 pistols
15 pull ups


1/2 Cindy:
5 pull ups
10 push ups
15 squats

Stretch – Quads, Reverse Dislocates
LaX Ball – Quads and forearms. Roll it around on top of these areas using your hand.

See you in the gym!
The CrossFit Sudbury Team

Wednesday, October 30th, 2013

Hey Folks!

Awesome work on todays WOD – as usual.  It’s been a while since we’ve strict pressed, but I’m sure it was as awesome as you all remember!

CFKids (12-18) is on again tomorrow night (Wednesday) from 7-8pm.  We’re building some monsters – It’s very cool seeing how quickly they’re catching on and eating up CrossFit.

The following video would be an amazing way to do CrossFit everyday don’t you think?

Warm up

2 Rounds – 10 inch worms, 30 second plank, 10 spiderman lunges, 30 second Russian Baby maker

3 position Clean (floor, knees, jumping position).  Work up to something “heavy” and then do two more of the complex at that weight

4 Minute AMRAP:
6 KB swings
6 KB push press Non-dominant arm

-1 minute rest-

4 Minute AMRAP:
6 Kettlebell swings
6 KB push press Dominant arm

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

See you in the gym!
The CrossFit Sudbury Team

Tuesday, October 29th, 2013

Hey Folks!

Awesome WOD today – I thought I did a pretty good job with 7+ rounds, but you guys killed it and made me look bad… thanks haha.

If you’ve noticed the music is a little on the lighter side on Mondays and Wednesdays from 7pm-8pm, it’s because we have children in the building.  And while I’m sure they’ve heard swears before, we don’t want to be encouraging it.  Sorry if this throws your groove off a bit, but you can probably handle it 😉

warning – the video has a swear or two.  But it’s also very hilarious.

Warm up

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

Press 3×8 @65%

5 Rounds for time:
15 Wall Balls
30 Double Unders

Stretch – Quads, Calves, Pecs
LaX Ball – Pecs, Glutes

See you in the gym!
The CrossFit Sudbury Team

Monday, October 28th, 2013

Hey Folks!

It was a little quiet this Sunday, but those who did show up rocked some serious PRs!  Mandie PR’d her Back squat, Andre PR’d his Press and Chloe PR’d her Deadlift (joining the 200+ club!)  Great work guys!

Another great week begins and we’re going to continue to kick some serious butt.  CrossFit Kids (12-18) continues Monday and Wednesday night, and we get a week closer to expanding that to the 3-5 year olds, and to unveiling the Health, Performance, Longevity program tracks.

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 inch worms, 10 spiderman lunges

Back Squat 3×5 @60%

10 Minute AMRAP:
10 Slam Ball
10 Push ups
10 Sit ups
10 Squats

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

See you in the gym!
The CrossFit Sudbury Team

Friday, October 25th, 2013

Hey Folks!

Burpee-tastic job today!  You guys looked a little stiff fro the weighted lunges.  We might need to do something similar on a regular basis.

Once again, this Saturday we’re going to be doing an anniversary WOD to celebrate CrossFit Sudbury having been in business for 2 years! Come on out and we’ll WOD together and then go out for some good!

Warm up

2 Rounds – 10 dislocates, 10 OH squats, 10 inch worms, 30 second Russian baby maker

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

For time:
1000m Row
– then –
3 Rounds:
5 Back Squats
10 Push ups
20 Toes to bar

Stretch – Pecs, Glutes, Quads
Foam Roll – T-Spine

See you in the gym!
The CrossFit Sudbury Team

, ,

American Weightlifting Documentary – A Review

Hey Folks!

Being one of the lucky ones to catch a glimpse at an early release of “American Weightlifting”, I find myself with an expanded passion toward establishing and growing our own Weightlifting Club.  If I had to choose an ultimate message behind the film, it would be get out there, lift something heavy, and to try as much as you can to expose kids at an early age to weightlifting.  While the film is called “American weightlifting” we have essentially the same (but scaled down) situation here in Canada.  A small, but passionate group of people who are lifting weights, and developing power in a small number of clubs scattered over the country.

We’re lucky to have athletes like Christine Girard and Marie-Ève Beauchemin-Nadeau as well as many up-and-comers to the sport, but like the film very somberly established, the sport needs much more exposure and cultural/social support in North America.

Being a CrossFit gym owner I am responsible for teaching many people the Olympic lifts for the first time.  While I know I will always be improving at coaching the lifts, they are something I’m excited about teaching every time.  As we establish our CrossFit Kids program, and our weightlifting club, I’m excited at the prospect of getting kids into the sport at an early age, and developing them as athletes into their best years.

All the coaches in the film ooze passion.  Some for missed opportunities that they want to see actualized in their athletes, others because they know how great the lifts can make you feel.  Being introduced to Olympic lifting through CrossFit, I haven’t been as exposed to the history and the sport worldwide, let alone in North America.  This film does a good job of showing how FAR the sport has come, but also how much it has stayed the same.  They’re something very comforting in knowing that while we can push to advance the sport and hope it gains lots of popularity, when it’s all said and done it will still be about one person versus the weight.  It will be about what you can do through hard work, and physical & mental stamina.  I’m honoured to learn about these other coaches through this film, but am even more excited about reading and looking up everything I can find out about them.

One thing that was constantly repeated in the film is that to be seriously involved in weightlifting, you just have to love it.  You can love it because it’s difficult, because it challenges you, or because it makes you feel like a rock star but that unrelenting desire to return to the bar and try again is what is required to be successful, however you want to define that success.

I’m inspired to introduce more people the sport, and to try my best to introduce weightlifting to kids as an option to be their sport.  I’m also very excited to see not only where the sport goes, in general but also where we can take it in North America.

Thank you to Greg Everett and Catalyst Athletics for the opportunity to screen the film and for being such a great ambassador for the sport.

If you’re interested in purchasing the film you can do that here:


If you’re interested in getting into weightlifting, some check out the weightlifting club!  Click on the image to view details about the club!


If you’re interested in getting your kids into CrossFit and eventually weightlifting, Click the link below (currently offering classes for the 12-18 year age group)


See you in the gym!
Adam Ball

Thursday, October 24th, 2013

Hey Folks!

Quads and Glutes must be ON FIRE.  Foam roll, laX ball, stretch, epsom salts and all sorts of other implements are your friends!

SuperFun epic wod on Saturday to celebrate our 2nd year anniversary will be called, “Clare Hecla”.  And it’s going to be your new favourite!  (well… maybe just Caz’s favourite)  Then out for food somewhere afterwards!

Warm up

2 Rounds – 10 hops, 10 spiderman lunges, 10 band pull aparts, Foam Roll

Ring dips  5×3 (strict/weighted, if possible)

5 Rounds For Time:
10 burpee broad jumps
10 ring rows
30 second plank

Foam roll – Everything you can think of
Stretch – Quads/Psoas, Lats, Glutes, Hamstrings

See you in the gym!
The CrossFit Sudbury Team

Wednesday, October 23rd, 2013

Hey Folks!

Great work on todays WOD – it looked like a killer.  Glad/Sorry to say I didn’t partake 😉

CrossFit Kids continues Wednesday night (12-18 year olds) – We’re going to make beasts out of these kids! (in a good way)

Anniversary WOD this saturday at the gym!  Come on out and enjoy a butt kicking with friends!  Then – food somewhere – I’ve got a hankering for wings but I’m open to whatever.

Warm up

2 Rounds – 10 inch worms, 10 reverse dislocates, 10 air squats with a 3 second pause in the bottom, 10 push up plus

Deadlifts 4 (sets) x 2 (reps).  Approximately 80% of your 1RM

8 Minute AMRAP:
20 slam balls
10 Barbell Lunges (95/65)
5 Push Press

Foam Roll – T-spine, Quads, Glutes
LaX Ball – Rotator cuff, Traps

See you in the gym!
The CrossFit Sudbury Team

Tuesday, October 22nd, 2013

Hey Folks!

Great work on todays WOD – sounds like most if not all of you PR’d!  AND there were some good Snatch PR’s.  Keep up the great work Folks!

This Saturday is looking like a good day to do an epic WOD and celebrate our second anniversary!  I’m working on the WOD (and am open to suggestion) and have a good hankering for wings (although, once again, I’m open to suggestion as to where to go for food).  Come on out and enjoy yourself!

Warm up

2 Rounds –

Handstand Holds – Accumulate 5 minutes – Play with wall walks and runs

3 Rounds for time:
15 Pull ups
20 KBS, (50#/35#)
25 Wall Balls (20/14)

Stretch – Lats, Quads, Hamstrings
Foam Roller – Quads, T-spine

See you in the gym!
The CrossFit Sudbury Team