Weekend, February 1 & 2, 2014

Hey Folks!

Here’s the weekend programming!  Dig in!

Saturday:

Health

Rest

Performance

Recovery Day

Longevity

Bench 5×2 90%

Strict Pullups 3×10

20min. AMRAP
3 Muscle Ups (Scale: Pull Ups & Dips)
10 Cal Row
15 Burpees

Sunday:

Health

Rest even harder.

Performance

1. Metcon
AMRAP 7 of:
up ladder by 3’s of:
Front Squat, 115/80
Box Jump, 24/20
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
2. Snatch Technique
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch

Longevity

Turkish Get ups  10 sets of 2 per side at an appropriate weight.

Oneill test (4 minutes on the rower for max distance)

OR

1 minute on/1 minute off for 4 rounds on the rower.  Max Distance.

See you in the gym!

The CrossFit Sudbury Team

Friday, January 31st, 2014

Hey Folks!

It’s the last day of January.  Crazy talk.  I hope you all had fun Tabatatatata-ing.  It’s a personal fave so I was happy to see Eric program it in there.

4 more weeks!  You might see a mild increase in metcon work as we want to tailer ourselves to the open a little.  but for the most part we’ll keep chugging along nicely.  Keep crushing heavy weight for another couple weeks and then we’re going to coast into the open with ridiculous strength 🙂

Warm up

2 Rounds – 10 band good mornings, 10 tuck jumps, 10 band pull aparts, 10 ring rows

Health

Press 2×5 / Pull ups 2×5

8 Minute AMRAP:
Front Rack KB carry 2 lengths
4 Squats (with the KB in the front rack still)
Switch Hands & repeat.

Performance

1.  METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders

 2.  Skills
12 minute Muscle up Wave

Min 1, complete 1 Muscle up.
Min 2, complete 2 unbroken Muscle ups.
Min 3, complete 3 unbroken Muscle ups.
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.  Then reset and climb back up the ladder again.  Continue for 12 minutes.

Longevity

C&J 2-2-2-1-1-1

10RFT:
5 Cleans 135/95
5 SlamBalls
5 KBS 70/53
5 T2B

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

See you in the gym!
The CrossFit Sudbury Team

Thursday, January 30th, 2014

Hey Folks,

Great work on todays WOD – Looks like a lot of you surprised yourselves with your shoulder strength and stability.  Good old CrossFit… it’s like it works or something!

4 more weeks until the Open!  GOOD TIMES AHEAD.  Make sure you sign up if you haven’t already – We need final numbers so we can shore up the intramural teams!  Weekly prizes are on the line!

Warm up

2 Rounds – 10 spiderman lunges, 10 inch worms, 10 second hollow rock, Push up plus

Health

Front Squat 2×5 / Deadlift 2×5

10 Minute AMRAP:
9 Sumo Deadlift High Pulls
7 Front Squats
5 Push press

Performance

1.  Metcon
AMRAP 5:
Squat Clean to Overhead, 165/115

2.  EMOMx
2 Squat Snatches – drop from the top and take 5 seconds between reps

Longevity

Back Squat 5×2 90%

TABATA wod:
Pull-ups
Pushups
Squats
Situps

Mobility:
Stretch – Quads/Psoas, Hamstrings, Pecs
LaX Ball – Glutes, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team

Wednesday, January 29th, 2014

Hey Folks!

Holy legs Batman!  Everything after that first set of deadlifts was killer.  Good times though!  AND you guys rocked it as usual.  The Hoodie order has been placed!  Hopefully they’ll be arriving in the next couple weeks before winter is over so we can actually wear/enjoy their fuzzy, soft warmth.  We’re also picking up some Tshirts from the previous designs (black ones and red ones).  We’ll start the process of a new design for the spring.  By then no one will be wearing shirts anyway… Suns out guns out!

The open is approaching!  Now is the time to dial in your form, address tight bits and make sure you’re mobile where you need to be and stable where you need to be.  Rock solid overhead positions are a good thing, as are rock solid legs during squats.  No baby deer legs in this gym!

If you’ve been following Longevity – tomorrow is scheduled to be a rest day.  For those of you who don’t believe in rest, I’ll be writing up a beauty WOD for you… you’ll see it below.

Warm up

2 Rounds – 10 dislocates, 10 band pulls, 10 kips, 10 supermans

Health

Rest/Recovery/Missed WOD

Performance

Rest Day.

Longevity

Wall Walk up to wall –> Handstand hold 10 seconds –> Wall Run 5 lifts each hand –> Handstand hold 10 seconds –> Wall Walk back out.  5 Rounds.

5 Rounds for time:
10 Burpee Wall Ball
20 Grasshoppers

Mobility:
Foam Roll – Quads, IT bands, Glutes, T-Spine, Lats, Calves, Hamstrings. Basically, everything. This should be roughly 5-10 Minutes with the foam roller.

See you in the gym!
The CrossFit Sudbury Team

Tuesday, January 28th, 2014

Hey Folks!

Great work today – that was a beauty of a WOD.  I think Eric is onto something with this programming.

If you didn’t get a chance, check out the blog post from earlier today.  It’s got some great tips on how to achieve better times and better lifts!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 toe touches, 10 KB swings

Health

Bench Press 2×5 / Bat Wings 2×10 second hold

For time:
1000m Row
25 inch worms
50 air squats

Performance

EMOMx30 or as long as possible.
5 C2B Pull ups
10 Push ups
15 Squats

Taken from competitorswod.blogspot.com

Longevity

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

OHS 3×5 @70%

21-15-9 For time:
Deadlifts 225/155
BoxJumps 30/24

then 50D/Us

Mobility:
Stretch – Hamstrings, shoulders
LaX Ball – Traps

See you in the gym!
The CrossFit Sudbury Team

,

Getting more Bang for your Buck

Good bar path, hips forward, elbows up, elbows back, knees out, knees back, stay tight, big breath, finish the pull, keep the bar close, beat the bar down, hook grip, stripper butt, “LIGHTWEIGHT RONNIE”, and don’t forget… prison butt.

These are a few of the queues you may have heard while training at the gym. What does it all mean? For me, it means safety. It means efficiency. It means leaving the gym with a smile on your face instead of an ice pack on your back. Our responsibilities as coaches/trainers are to ensure you are performing movements properly and efficiently to avoid injury. We are always learning from other coaches and athletes with more experience than us who may have different ways of teaching a lift or a movement. It will never end and we will always have room for improvement. It’s what we must do to give you the services that you pay for in your monthly dues. Our job is much more than starting the timer and yelling at you to go faster in a MetCon. We’ll leave the Tony Little stuff for the Shopping Channel.

Check out the difference between Chris Spealler’s snatches, which must be as close to perfect as possible due to his size and weight, and Jason Khalipa’s snatches, which he struggles with a lot, most likely due to being used to just muscling though them – start the video at the 10 minute mark.

It’s not rocket surgery to figure out that proper lifting techniques can and often breakdown during metabolic conditioning. That being said, it is always a good idea to take some time before picking up a barbell to ensure your form is proper or to have the confidence to make it to the top of the 24” box. Your back and shins will thank you for it! If you’ve ever watched Jubba work out, you know what I’m talking about. Even though he doesn’t really ever seem to get tired, his form is dialed in no matter what the movements are. He takes pride in performing movements efficiently and safely. He never sacrifices technique for speed.  Please keep this in mind during this year’s CrossFit Open. Many of you will surprise yourselves in terms of how well you will score with a gym full of people cheering you on, but remember that intensity should not equal recklessness. I remember how wrecked my back was after 13.2 with arched push presses, rounded deadlifts and lazy box jumps. The extra handful of reps was definitely not worth the epic rise up the leader board to 15000th in the world. Whether you’re training for the Open or you’ve just recently joined the gym, remember the poster displaying the gym’s “rules”. One of the most important rules listed is: “Leave your ego at the door”. Don’t be afraid, ashamed or feel inferior for scaling a workout. This is especially important when there is an Olympic lift in the WOD. Remember that weightlifting is a sport of its own and going “Light and Right” in a workout is encouraged, especially when many repetitions of the lifts are prescribed in the workout. An ugly lift will not improve by adding weight to the bar.

I apologize if this sounds like a rant, but I just feel terrible and blame myself when a member gets injured on my watch. This is supposed to be healthy and it’s our responsibility to ensure everyone’s moving properly and safely. The goal at CrossFit Sudbury is simple, to have fun and help you get fit so you can kick ass while doing the things you love in everyday life. I do CrossFit to help me do my job properly, to paddle a canoe and portage my camping gear for a weekend. It allows me to back check at hockey if ever… well… the day comes that I actually feel like back checking at hockey. It helps me get more bang for my buck when I go to the ski hill and can snowboard all day without feeling completely wrecked the following day. It just helps make life easier. Whatever your hobbies may be, we as coaches do our best to have this in mind when you come in for your workout. To those with children, nieces and nephews, we want you to be the role model for these kids when it comes time for them to make decisions that will affect their health and fitness levels. We also want you to be able to kick their asses in whatever sport or activity you play with them for as long as Father Time will allow!

chrisw_Dudes

With that being said, there is 4 weeks remaining before the 14.1 announcement and the beginning of the Open, let’s remember the movement standards and work out as if every rep were being judged. Not only will this help when the actual judging begins, but full range of motion has its obvious benefits for our overall health and performance.

Thanks for reading and I’ll see you guys in the gym!

Eric

Monday, January 27th, 2014

Hey Folks!

Great weekend in the gym – despite the intense snow storm on Saturday (for 20 minutes in the AM).

If we can al try to avoid walking on the hardwood with our boots on it would be greatly appreciated.  I know you all want a gym that is clean and pretty and you can feel proud of it when you enter, but if it’s covered in salty water stains all over the floors it looks crappy and is terrible to walk on for those who DO take their boots off in the appropriate areas.  Thanks Guys!

Here’s a vid for some of you learning the butterfly kip, please keep in mind, it’s best to learn the normal kip before it, and to learn to do strict pull-ups before that.  Kipping can place some intense loads on your shoulders, and having the strength and control to do 3-5 strict, dead hang pull ups will translate over into many more, injury-free, shoulder-pleasing kipping and butterfly kipping pull-ups.  Also, you don’t HAVE to learn the kip of butterfly kip to be really good at CrossFit… Check out Mikko’s time on Fran with his “globo” kip.

Warm up

2 Rounds – 10 Band pull aparts, squat therapy, Calf/hip adductors stretch, front rack stretch with barbell

Health

Back Squat 2×5 / Kettlebell Swings 2×15

5 Rounds for time:
10 presses R arm (with a kettlebell)
10 presses L arm (with a kettlebell)
20 Wall ball

Performance

1.  Metcon
AMRAP 7:
6 OHS, 135/95
12 Cals on Rower
2.  Skills
“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time.

Longevity

Press 5×2 @90%

8 minute AMRAP:
3 FrontSquat 165/115
5 Toes to bar
7 Pushups (hand release)

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

See you in the gym!
The CrossFit Sudbury Team

Weekend, January 25th & 26th, 2014

Hey Folks!

Here’s the weekend programming!

Saturday:

Health

Rest

Performance

Rest

Longevity

Back Squats 3×8 @50%

Good mornings 3×8 @ 75/53

21-18-15-12-9-6-3 For time:
Slam Balls
Sit ups
Burpees

Sunday:

Health

Rest

Performance

1.   Metcon
“Opening Day”
21-15-9 of:
Wall Balls, 20/14
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
KBS, 53/35
2.  Snatch Complex
5 sets of: 4-Position Snatch
Position 1:  High Hang (pockets) – should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
Position 2:  Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3:  Low Hang (below knees) – looking for vertical shins and chest as high as possible.
Position 4:  Full Snatch (from the floor) – looking to hit all the position throughout the lift.  
This is not suppose to be a heavy set.  Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.

3.  Front Squat
A.  3RM
B.  10RM

 

Longevity

Front Squat 5×2 90%

3minAMRAP
5 Thrusters
5 Pullups

1min rest

3minAMRAP
Burpees

 

See you in the gym!