Friday, November 29th, 2013

Hey Folks!

Awesome work on todays “Baseline from hell” – the last week or so of programming is going exactly as planned – You guys are setting PRs, crushing WODs, and improving at skills.  Not much more I can ask for!  Let’s just keep putting in the hard work and smiling while we do it!

Very excited for the Christmas party – It’ll be fun to relax and have some fun with all you great people (fun that’s different than the WOD).  Let us know what you’re bringing and when you’re thinking of coming out.  While it’s starting at 5ish, we’ll be hanging out for a while and will be open to extending the party into the evening if people need/want 🙂

Make sure you’re taking the time to mobilize pre and post WOD if you need.  Even a little ezra mobility between warm up sets can make a world of difference in how well you move for those work sets and for the WOD.

Warm up

2 Rounds – 10 dislocates, 10 inch worms, 10 hops, 10 tuck jumps, pec stretch

Power Clean 3-3-2-2-1-1

3 Rounds for reps:
30 second handstand hold
30 seconds handstand push ups
30 seconds top of pull up hold
30 seconds max pull ups
30 seconds top of a ring dip hold
30 seconds max ring dips

Mobility:
Stretch – Shoulders, Lats, Calves
Foam Roll – Quads, T-Spine

See you in the gym!
The CrossFit Sudbury Team

Thursday, November 28th, 2013

Hey Folks!

Holy Deadlift PR’s!  And to think, we’ve barely trained deadlifts at all over the last few months.  They’re potent!  You don’t have to hammer through tonnes and tonnes of reps of Deadlifts to get better at them (though you do have to do them sometimes).  You guys are living proof that hard work and will power wins every time!

Keep your eyes peeled in the coming weeks for some upcoming programs.  Health, Performance and Longevity is going to be unleashed as well as a special something for those Folks who need to make some drastic changes in their lives.

Warm up

2 Rounds – 10 band pulls, 10 squats, 10 sit ups, 10 lunges, 10 push up plus

20 Minute AMRAP:
500m Row
50 Squats
40 Sit ups
30 Push ups
20 Lunges
10 Ring Rows

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

See you in the gym!
The CrossFit Sudbury Team

Wednesday, November 27th, 2013

Hey Folks!

Awesome work on todays WOD – looks like the pull-ups were just challenging enough – PERFECT.  Remember Folks, take the time to build up strength on strict pull ups before diving into too many kipping pull ups – It’s better for the health of your shoulders.

Thanks to Folks starting to fill up the paleo potluck list on the whiteboard!  We have a microwave, kettle, nutribullet, fridge and coffee machine in case those are helpful things with what you need to prepare.  Pick what you’d like to bring and write it on the whiteboard for us please!  Also – come on out!  Saturday starting at 5pm, feel free to bring your kids earlier on – I imagine kids will get bored or not want to hang out with a bunch of silly adults later into the evening too.

Also – Do our awesome Oly Coach a favour and vote for his song on CBC music quest contest

Warm up

2 Rounds – 10 dislocates, 10 band pull aparts, 10 inch worms, 10 good mornings

Deadlift – Find your new 1 rep max

15-12-9-6-3 for time of:
Russian Kettlebell Swings
Push Press
Wall Ball

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

See you in the gym!
The CrossFit Sudbury Team

Tuesday, November 26th, 2013

Hey Folks!

Great work on todays simple, but not easy wod.  It didn’t take me long before my thoughts were, “man we’ve been doing a lot of burpees lately!” which is one of those things that little hater inside your mind tells you to get you to slow down during the WOD.  Don’t listen to those things – acknowledge them, and then nicely (or not so nicely) tell them where to go and what to do 😉

Christmas Party this Saturday!  You can start showing up around 5 and we’ll try to eat around 6 or so.  Once everyone has arrived and set out their dishes.  We have some minute to win it games, and we’re open to other suggestions as well!

Warm up

3 position snatch (ground – knees – mid thigh)  work up to something heavy.  Get some good quality reps in

4 Rounds for time:
10 Pull ups
20 Box Jumps
30 second plank

Mobility:
Foam Roll – Quads, Lats
LaX Ball – Rotator Cuff, Traps, Glutes

See you in the gym!
The CrossFit Sudbury Team

Monday, November 25th, 2013

Hey Folks!

Great weekend!  Jubba programmed a fun WOD for Saturday and We had a good time on Sunday too.  Next Saturday we’re having people out to the gym for a Christmas party potluck.  Write on the whiteboard what you’d like to bring.  We’ll be starting right around 5 and going until people don’t want to stay any longer 🙂   Games, Food, Challenges, etc.  Lots of fun to be had!

We’re also going to be participating in the Infant Food Bank’s “All I need for Christmas” campaign with a crib in the waiting room.  We’ll be collecting baby stuff to fill it up with!  Very excited and happy to support the cause!

Warm up

2 Rounds – 10 dislocates, 10 ring rows, 10 spiderman lunges, 10 3 second supermans

Press 5×2 @80%

9 Minute AMRAP:
9 Slam Ball Goblet Squat
9 Slam Ball
9 Burpees

Mobility:
Stretch – Quads, Glutes, Hamstrings
Foam Roll – T-Spine

See you in the gym!
The CrossFit Sudbury Team

Friday, November 22nd, 2013

Hey Folks!

Great work today on the “impossible WOD” 🙂 Bud managed to get 12 burpees into the second round!  I believe Caz was the next closest – but all of you crushed it and laid it all out there, and that’s what matters!

Christmas Party:
November 30th. 5pm-ish start time. Potluck. Some games (minute to win it, etc.). As with everything else, we’ll be pretty laid back and are just aiming to have some fun and eat some good food.

Warm up

2 Rounds – 10 band pulls, 10 spiderman lunges, 30 second Russian Baby Maker, 10 inch worms

Back Squat 3×8 @60%

1 Minute at each station for 3 Rounds:
Double unders
push ups
Walking lunges

Mobility:
Stretch – Glutes, Hamstrings
Foam Roll – your body

See you in the gym!
The CrossFit Sudbury Team

Thursday, November 21st, 2013

Hey Folks!

PR City!  Awesome work on not only PRing your Front Squats, but also many 2k row PRs!  You guys are the best.

CrossFit Kids has been going great so far, we’re sorry if a rogue dodgeball beans you though… also… you’re “out” if they do.

Warm up

2 Rounds – 10 dislocates, 10 ring rows, 10 squats, 10 lunges, 10 second superman hold, 10 second hollow rock

As many rounds as possible in 18 minutes of:
50 Burpees
75 Kettlebell Swings
100 Ab-Mat Sit-ups
75 Goblet Squats (with kettlebell)
50 Push Press 75/55

Mobility:
Stretch – Quads, Pecs, Shoulders
Foam Roller – Calves, T-spine, Lats

See you in the gym!
The CrossFit Sudbury Team

Wednesday, November 20th, 2013

Hey Folks!

Awesome effort on the WOD today – some pretty quick times went up!  We’re starting the process to design some hoodies – once again, zip up or pullover?  Right now pullover is winning as most people have a fair amount of zip ups already.  Also – elaborate design?  logo and snappy quote?  or just Logo and “CrossFit Sudbury” like last year?

Christmas Party November 30th!  It’s going to be fun – we’re still working on details so let the coaches know any preferences or cool ideas.  Sophie’s “minute to win it” idea is good, let’s keep them coming in!

Warm up

2 Rounds – 10 squats, 10 push up plus, 10 toe touches, 10 band pull aparts

Front Squat – Find your new 1 rep max

For time:
2000m Row

Mobility:
Foam Roll – Quads, Forearms, Lats
LaX Ball -Rotator Cuff, Traps

See you in the gym!
The CrossFit Sudbury Team

Tuesday, November 19th, 2013

Hey Folks!

Killer fast WOD today – you guys did great.  There were also a tonne of jerk PRs today!  All that hard work is paying off, right?

We’re inviting members and their significant others out for an Xmas party on November 30th at the gym!  A fun WOD that day and then a little break and we’ll do some food and fun at the gym!  Details to come, but let me know if you have any awesome suggestions!

Warm up

2 Rounds – 10 reverse dislocates, 10 spiderman lunges, 10 second supermans x3, 10 band pulls

Plank- Side plank – other side plank.  1 minute each x3.

5-10-15-20-15-10-5 for time of:
Wall Ball
Slam Ball

Mobility:
Stretch – Hamstrings, Shoulders
LaX Ball – Forearms, Glute Med

See you in the gym!
The CrossFit Sudbury Team

Monday, November 18th, 2013

Hey Folks!

I hope you all had an awesome weekend – I hit a mean WOD at Element CrossFit and then celebrated my brothers Bday, which was nice.  Thanks to Caz and Lisa for covering the gym for me (and Eric for covering Friday night).  Yay fitness!

Congrats to Trista on the birth of her beautiful baby girl, “Jerzie”!  We’re all excited to meet her!

Warm up

2 Rounds – 10 ring rows, 10 hops, 10 tuck jumps, 10 dislocates, 10 squats

Jerk – Find a 1 rep max!  Feel free to choose split, power or squat versions of the jerk

3 Rounds for time:
25 Air Squats
4 Muscle Ups (6 ring rows + 6 ring dips)
5 Hang Power Cleans

Mobility:
Stretch – Glutes, Hamstrings, Quads
Foam Roller – Quads, Glutes, T-Spine