Tuesday, December 31st, 2013 – New Years Eve 2013

Hey Folks!

Great work on todays WOD – It looks like you all either PR’d the WOD or added in Double unders, either way it’s admirable!

Tomorrow is New Years eve  – SO, we’re going to be closed at 4pm.  So our hours will be 6-8am and 12-4pm.  Come in and get your WOD in before you indulge in some liquid calories!

Warm up

2 Rounds – 10 reverse dislocates, T spine Stretch, 10 good mornings, 10 tuck jumps

Deadlifts 3×3 @75%

16 Minute AMRAP:
4 Hang Power Snatch
8 Overhead Squats
16 Box Jumps

Mobility:
Stretch – Quads/Psoas, Calves, Pecs
LaX Ball – Rotator Cuff, Traps/Rhomboids

See you in the gym!
The CrossFit Sudbury Team

Monday, December 30th, 2013

Hey Folks!

That was an awesome weekend – The WOD was challenging, but you all crushed it and had a good time while you were at it!  The new year is coming and that means resolutions – they’re often viewed as “bad” by those in the gym world as “well now let’s wait for all the resolutions people to quit so we can have our gym back”.  This couldn’t be more UN-true at CrossFit.  We LOVE having new people in the gym and I’ve personally watched numerous friendships develop throughout the years we’ve been open.  It’s so awesome to see and it represents well those intangibles that make our gym great!

The next OnRamp starts on January 6th – Let your friends, family and colleagues know, it’ll be a great time to join up, start new and who knows, they might even make some new friends while they do it!

Warm up

2 Rounds – 10 dislocates, 10 walking lunges, 10 push ups AND the plus, 10 toe touches, 10 hops

Front Squat 5×3 @ 60%  *Pause for a second at the bottom of each squat

For time:
1000m Row
50 Walking lunges
50 sit ups
50 Double unders

Mobility:
Stretch – Glutes, Hamstrings, forearms
Foam Roll – IT bands, Tspine/Lats

See you in the gym!
The CrossFit Sudbury Team

Friday, December 27th, 2013

Hey Folks!

ANNNND we’re back.  I hope you all had a great Christmas – that you took the time to appreciate what you have, and to give of yourself to others (in presence, gratefulness and even sometimes in presents).  I know I always appreciate the time I get to spend with my family (my actual biological family… although I do love the family I will soon marry into and the “family” we’ve built at the gym!) and look forward to seeing them again in the new year.

We’ve got roughly 2 to 3 months until the CrossFit Games Open this coming year and I can’t wait to see what comes up.  We’re unrolling the Health, Performance and Longevity tracks of programming on the 6th!  Feel free to ask the coaches about the different streams, but I’ll be posting more about the streams soon!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 10 supermans, 10 hops

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

3 Rounds – 1 Minute at each station for max reps:
Burpees
Kettlebell Swings
Pull ups

Mobility:
Stretch – Quads/Psoas, Hamstrings, Pecs
Foam Roll – IT bands, T-Spine

See you in the gym!
The CrossFit Sudbury Team

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Tuesday, December 24th, 2013

Hey Folks!

Great work on todays WOD – You guys are going to have some sore flutes and quads… yessss!

Make sure you say “hi” to any unfamiliar faces as there are people visiting and a couple people finishing up their OnRamps too!

We’re open for classes 6am, 7am and 12noon. If you want to work out those are your times 🙂

Warm up

2 Rounds – 10 reverse dislocates, 10 second hollow rock, 10 updog/downdogs, 10 ring rows, foam roll

For time:
100 Double-unders
Then, Five rounds of:
10 deadlifts
10 front squats
10 Handstand push-ups
Then, 100 Double-unders

Mobility:
Stretch – Quads/Psoas, Hamstrings, Pecs, Shoulders
Foam Roll – T-spine, calves

See you in the gym!
The CrossFit Sudbury Team

Monday, December 23rd, 2013

Hey Folks!

Great work this weekend! Sophie got a rope climb, Mel PR’d her back squat, Todd crushed some more double unders, and a bunch of Folks set new or baseline PR’s for Bench press (Tania, Kathy and Chris R come to mind). I’m loving the energy in the gym – I’m excited to see how well it translates into the new year. We’re going to have a full year of PR’s, achieved goals and all sorts of other fun!

Health, performance, longevity is starting up January 6th! This doesn’t mean a lot to most of you, but for those interested in starting up, or getting more into the competitive atmosphere – the extra health and performance streams will help tremendously.

Warm up

2 Rounds – 10 dislocates, 10 Overhead squats, 10 Spiderman lunges, 10 inch worms

Back Squats  3×5 @70%

4 Rounds for time:
25 Overhead walking lunges
25 Sit ups

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

See you in the gym!
The CrossFit Sudbury Team

Friday, December 20th, 2013

Hey Folks!

It was a sneaky WOD but I was happy to see people using the extra time for mobility and skills – as per usual, you guys always impress us coaches.

Christmas is approaching!  We’re going to be open Christmas Eve in the morning and for the lunchtime class, then closed for the rest of the afternoon/evening and on Christmas Day and Boxing day – Don’t forget.

You guys have done an amazing job combined with the awesome Folks in the clinic for filling up the crib.  The Infant Food Bank is going to be very happy!

Warm up

2 Rounds – 10 dislocates, 10 Overhead Squats, 10 inch worms, 10 band pull aparts

Snatch Balance – 2-2-2-2-2

8 Minute AMRAP:
10 Ring Rows
5 Slam Balls

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

See you in the gym!
The CrossFit Sudbury Team

Thursday, December 19th, 2013

Hey Folks!

Awesome work on the WOD today – it as a breakdown of the Open WOD 13.3 (the worldwide competition that leads into Regionals).  It was essentially the same WOD broken down into a third so that we could cycle through it more.  If you feel like it kicked your butt, don’t worry… it kicked all our butts!  But that’s the level of effort you would use during the open WODs – so it’s likely that you guys can all (or most) do it!

Keep up the awesome work and let’s keep having fun!

Warm up

2 Rounds – 10 squats, 10 lunges, 10 lighter KB swings, 10 push ups, 30 second squat hold, 10 super mans, 10 spiderman lunges, foam roll

5 Rounds for time:
5 Handstand Push ups
5 Deadlifts
30 Second hollow rock

Mobility:
LaX Ball – Forearms, Traps, Rhomboids
Stretch – Quads, IT bands, Glutes, Hamstrings/adductors/groin (aka upper, inner thigh)

See you in the gym!
The CrossFit Sudbury Team

Wednesday, December 18th, 2013

Hey Folks,

Awesome work on todays WOD – with less time and more reps you guys crushed your typical onramp scores!  Unbelievable (in a good way) 🙂

In case you haven’t seen it up front – or if you have but would like a digital copy – Help yourself to the Paleo Christmas Cookies Recipes!

Screen Shot 2013-12-17 at 9.47.23 PM

You may have already seen it on Facebook – but if not, I’ve put together a program for those Folks who are interested in a full lifestyle overhaul.  This is perfect for someone who may be apprehensive about starting at CrossFit (or in exercise in general).  Check out the website if you or someone you know might be interested – and don’t hesitate to ask if you have any questions.

WellnessOR-Logo

Onwards!

Warm up

2 Rounds – 10 ring rows, 10 toe touches, 10 grass hoppers, pigeon pose 30 seconds/side

Back Squat 5-3-2  *warm up to these sets.  Increase the weight each set and make each set “heavy” but achievable.  You shouldn’t be worried about failing.

12 Minute AMRAP:
50 Wall balls (20 lbs to 10′ target)
30 Double-unders
10 Muscle-ups (scaled to 20 strict pull ups and 20 strict dips)

Mobility:
Stretch – Glutes, Quads, Shoulders
LaX Ball – Rotator cuff, Traps

See you in the gym!
The CrossFit Sudbury Team

Tuesday, December 17th, 2013

Hey Folks!

Great work today guys!  The RX Rope order is just coming through the border (they called me to pay customs on it) so it should be here this week.  I’ll let you know the final prices once I know the amount I had to pay for duties.

Christmas Hours:
Christmas Eve – open 6-8am, open for 12-1.
Christmas Day – Closed
Boxing Day – Closed
December 27th, back to normal hours.
New Years Eve Closed at 4pm onwards but open normal hours up until that point
New Years Day – Closed

Warm up

2 Rounds – 10 reverse dislocates, 10 inch worms, Squat stretch 30 seconds, 10 supermans

Deadlift 3×3 @75%

8 Minute AMRAP:
8 Push Press
16 Walking Lunges

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

See you in the gym!
The CrossFit Sudbury Team