Friday, February 28th, 2014

Hey Folks!

SO 14.1 is UNVEILED!  10 minute AMRAP of 30 double unders and 15 power snatches at 75/53 (53 is considered 55 for the keeners ready to try and point that out to me).  A few days to practice and get into the “eye of the tiger”.

If you are doing the WOD on Saturday, rest Friday or do some mobilizing and practice reps.

Warm up

2 Rounds – 10 dislocates, 10 band pull aparts, 10 squats, 10 tuck jumps

Health

Press 2×5

Pull ups 2×5

10 Minute AMRAP:
30 double unders
15 Push Press

Performance

“Open 14.1”
AMRAP 10 Minutes:
30 Double unders
15 Snatches, 75/55

Longevity

Back Squat 3×5 @ 65% (if you aren’t doing the Open WOD “officially”)

“Open 14.1”
AMRAP 10 Minutes:
30 Double unders
15 Snatches, 75/55

Mobility:
Stretch – Calves, Shoulders, Hamstrings

See you in the gym!
The CrossFit Sudbury Team

Thursday, February 27th, 2014

Hey Folks!

Great work today!  There are already 4 team names up – let’s get the other two or three up soon too (Before Monday if you want a point!)

The challenge of the week is also up now – All team members must try it in order for your team to get a point.  Get your name on that whiteboard and have some fun challenging yourself

Warm up

2 Rounds – 10 Reverse Dislocates, 10 Spiderman Lunges, 10 Overhead Squats, 10 Good mornings

Health

Front Squat 2×5

Deadlift 2×5

12min. AMRAP
15 Air Squats
15 Ring Rows
15 Slam Balls
15 Wall Balls
500m Row

Performance

Rest Day

Longevity

Front Squat 5×3

12min. AMRAP
1000m Row
25 Air Squats
25 Ring Rows
25 Slam Balls
25 Wall Balls
25 Burpees

Mobility:
Stretch – Quads/Psoas, Calves
Foam Roll – Quads, Calves, Lats

See you in the gym!
The CrossFit Sudbury Team

Wednesday, February 26th, 2014

Hey Folks!

Nice cleans today!  Snappy hips, quick elbows – you guys made it look good!

There has been a lot of random arguing over the “knees out” cue, and Kelly Starrett’s prescription in “Becoming a Supple Leopard” to push the knees out as far as possible (so long as your spine, feet and ankles are solid).  I understand what Kelly is trying to say and his goal.  Cure people of their floppy baby deer knees and they’ll be happier squatters.  BUT, is there a time when pushing the knees out is bad?  For some reason KStarr avoids answering this question EVERY time he’s asked it.  For many, if the knees are tracking above the ankles then there is no need to tell that person “knees out” because they’re already in a sound position.  Kelly believes driving the feet down, hips forward and knees out will “generate more torque” through the hips.  This is also just a complicated way of saying “stand up” with the bar.  People are overcomplicating this.  Think of it like a checklist:

  • Feet stay flat throughout the squat pressing down through heels, pads of the feet and big toes
  • torso remains as upright as possible throughout movement (this may change a bit with low bar back squatters)
  • Knees remain over the ankles/inline with the toes throughout the entire squat
  • Hips and chest raise together (no stripper butt)

That’s all you need to know/do.  If you aren’t fulfilling all of those things, you could be improving your squat.  If you’re outside of those points, that’s not a good thing.  Knees in OR out of these planes is bad.  Being on the inside OR outside of your feet is bad.  Rounding in your spine OR overextending is bad.  Staring at the ceiling OR the floor is bad.

MOST importantly – there is NO. ONE. WAY.  Anyone who tells you there’s only one way to do something is lying to you or they just don’t know what they’re talking about.  There is occasionally a BEST way to do something, but there is always more than one way.  Everyone has different limb lengths, torso lengths, joint shape/structure, athletic background, metabolic milieus, etc.  This means that some can maintain a VERY upright posture while squatting while others can’t.  You just need to constantly strive to achieve the best positioning your anatomy and practice will allow.

SO to end it, if your knees are collapsing in, then “knees out” is viable and appropriate cue.  If they’re already over your ankles and staying stably there, there is NO benefit to pushing them out further.  Sorry for writing this much about this, but this darn debate has been going on for TOO long (in the CrossFit/Weightlifting/Interwebz worlds) and it’s full of silliness on both sides.

NOW then…. onto the workout!

Warm up

2 Rounds – 10 dislocates, 10 band pulls, 10 hops, 30 second Russian Baby Maker

Health

Rest

Performance

1.  Metcon
1,000m Row
30 HPC, 135/95
30 C2B Pull ups
2.  EMOMx10
Odd:  7 Push Press (from rack, you choose weight) + 7 Box Jumps, 24/20 – games standards
Even:  7 TTB + 7 Burpees to target

Longevity

Pull ups 10×3 (Chest to bar if you can do them, feel free to kip if you can do a strict pull-up, if not, do them strict with a band)

Double Unders 10 sets of 10 unbroken if you can, accumulate 100 if you can’t.

8 Minute AMRAP:
12 Lunges
12 Hand Release Push ups
12 KB swings

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

See you in the gym!
The CrossFit Sudbury Team

Tuesday, February 25th, 2014

Hey Folks!

Great work today!  SO, the next few days I recommend going a little lighter, easier, and REALLY concentrate on perfecting form, movement patterns, and working on mobility (between sets, before and after the WOD, etc.)

Teams are made!  They are as follows:

Here are the intramural teams and the available points for week one. The teams are posted in the gym as well. Also sign up in the gym for an individual heat time for next Saturday to complete open workout 14.1! If you have any questions, just ask!

Teams:
1. Adam Ball
2. Alison Young
3. Beau Frescura
4. Janis Goldie
5. Kevin Crittendon
6. Trista Munro

1. Chuck Viau
2. Jacob Chiblow
3. Kathy Welsh
4. Kristin Green
5. Steven Doni
6. Tara Thall

1. Ben Taylor
2. Chris Renaud
3. Lisa Knauz
4. Mia Oliver
5. Renee Jacques
6. Richard Lemieux

1. Craig Duncan
2. Curtis Halladay
3. Lucas Proulx
4. Megan Bischoff
5. Michelle Laderoute
6. Rebecca Foreshew

1. Chris Prechotko
2. Eric Pichette
3. James Fernandez
4. Sophie Rocheleau
5. Tania Fay
6. Victoria Niven

1. James Bottrell
2. James Kellestine
3. Janna Doni
4. Jeff Sloan
5. Kristen Bonany
6. Kristian Bischoff
7. Shelley Swords

1. Caz Taback
2. Chloe Jutras
3. Frank Battaion
4. Melanie Cropp
5. Stephanie Bushey
6. Todd Gagnon

Week 1 Points:

· +1 Point: Team Name: Each team must come up with a creative CrossFit related team name that is unique in order to earn 1 point. (Write it on the whiteboard)
· +1 Point: Attendance: Every team member that
completes the open workout and submits their score to games.crossfit.com before Monday at 8pm EST will earn 1 point.
· +1 Point: Top 3: Every male and female member who places among the top 3 for each workout will earn 1 point.
· +2 Points: Weekly Challenge: If each team member completes the weekly challenge posted to the whiteboard then they will earn 2 points per team.
· +5 Points: Team Spirit: The team with the best team spirit and presence each week will earn 5 points.

Warm up

2 Rounds – 10 Reverse Dislocates, 10 air squats, 10 push ups, 10 Lunges

Health

Bench Press 2×5

Bat Wings 2×15 seconds

5 Rounds:
10 Calorie Row
10 Kettlebell Swings
10 Burpees

Performance

1.  METCON
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double unders after every round of thrusters.
2.  Skills
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible.  If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.

 As taken from Ben Bergeron’s “Competitors WOD”

Longevity

C&J 5×2 – Work up to a weight you can do a picture perfect squat clean and jerk with.  Same weight for all 5 sets.

10 Rounds:
1 Clean
2 FrontSquat
1 Jerk

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

See you in the gym!
The CrossFit Sudbury Team

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CrossFitter of the Month – January 2014

Hey Folks!

This month we recognize a CrossFitter who has earned the title through serious consistency, dedication and clear enjoyment of the program.  This person has been with us for much of our existence and continues to contribute so much to our gym through her great efforts and through being a fantastic role model for the rest of her family.  The coaches would like to take this opportunity to thank this month’s Crossfitter of the month for her hard work and consistently pleasant disposition!

This month we recognize…

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Stephanie!

Here are her answers to our questions:

Name:  Stephanie Bushey

Age: 43

Occupation: Vocational Rehabilitation Specialist Team Lead, March of Dimes Canada

What was your exercise experience prior to crossfit?

I dabbled in various stuff, I loved yoga, I was attending a gym at the Rainbow Centre close to where I worked on my lunch, and was running a few times a week, I also had a personal trainer develop a routine for me that I could work on when I could.    I have always tried to make working out a priority.  There was a time in my life when the kids were young and I was at work full time, I wasn’t really doing anything consistently, it bothered me that I wasn’t.  I enjoy working out, feeling healthy and having energy to balance work and family.  I think it helps me to be a better person because I know I am taking care of me.

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How long have you been doing crossfit and why do you choose to crossfit?  

I have been doing CrossFit for two years this coming May.  I had heard about CrossFit through my neighbour, who’s daughter was going to CrossFit in Red Deer Alberta, and he had tried it.  He just mentioned how tough it was and said that’s how you get fit.  He said she was coming to do it here in Sudbury.  I joined that week and have been attending steadily ever since.

What is your favorite part about crossfit?  

I love the fact that I don’t have to plan my workouts.  It’s having your own personal trainer every day and you’re learning to lift safely which is really important to me as well.  It’s definitely fun and encouraging to be part of a community with people who are interested in health and wellness.  They teach you to focus on your own strengths and to challenge yourself.  I especially love the fact that it’s tricking down to my kids and they are becoming CrossFitter’s too!

What are the accomplishments you are proud of? (Crossfit or non crossfit related) 

I am #1 proud of my family!  However, I am also proud of the fact that I’m 43 and doing CrossFit regularly.  I feel strong and healthy and for me that’s awesome!

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Favorite workout or lift?  

I am happy to see the Press for the strength exercises and I like the WOD’s with slam balls, running, lunges….anything where being tall isn’t a leverage!

Anything  else you would like to share please feel free!

I am happy that CrossFit has taught me that I was never meant to be an Olympian Weightlifter!  I admire the quick speed with “getting under the bar” and the “fast elbows” and still hope one day that could be me….that and just one double under would be nice!

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Monday, February 24th, 2014

Hey Folks!

Great work this weekend!  Burpees and Toes to bar are a great combo – you can expect to see that again in the near future!

This week we’ll dial things back a bit and prep our movements for the Open.  We want to make sure we aren’t doing any Bro-reps!  Ensuring a full range of motion and high quality of movement means no “no-reps”, and an even better physiological response from your training, so make sure you’re practicing virtuosity this week. 🙂

Warm up

2 Rounds – 10 dislocates, 10 band pulls, 10 toe touches, 10 good mornings

Health

Back Squat 2×5

Kettlebell Swings 2×15

21-15-9 For Time:
Front Squats
Push Presses

Performance

Rest Day

Longevity

Bench 5×3

21-15-9 For Time (with QUALITY reps – no blowing your back out to shave 4 seconds off your time):
Deadlift 225/155
OHS 115/75

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

See you in the gym!
The CrossFit Sudbury Team

Weekend, February 22-23, 2014

Hey Folks!

It’s the weekend!  Come train!

Warm up

Longevity - Saturday

Fill in the blank/update a score you haven’t done in a long time.

13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Performance - Saturday

1.  METCON
Tabata of:
TTB
BJ
Row for Cals
S2O, 95/65
2.  EMOMx15
First 5 minutes:  4 Power Snatches – No TnG, work good position off the floor
Second 5 minutes:  2 Power Snatches (no TnG) + 2 TnG Power Snatches – maintain good positioning
Final 5 minutes: 4 TnG Power Snatches – make ’em pretty.
Every rep during this 15 minute set, you feet should not come off the ground.  Use this as technique work to create better landing positions, faster cycle times, and eliminating the ‘starfish’.  

Longevity - Sunday

Back Squat 5×3

3 Rounds For Time:
12 SlamBall
12 Burpees
12 T2B

Performance - Sunday

1. Metcon
AMRAP 12:
70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 135/95
10 MU
2.  Snatch Technique
EMOMx5: 5 TnG Snatches

See you in the gym!

Friday, February 21, 2014

Hey Folks!

Great work on todays WOD – A tough week all together!  Keep up the great work everyone 🙂

We’ve got some last minute sign ups so the teams should be up tomorrow.  Sorry for the delay haha

Warm up

2 Rounds – 10 dislocates, 10 Overhead Squats, 10 inch worms, 10 tuck jumps

Health

Press 2×5

Pull ups 2×5

2000m Row

Performance

1.  Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Girls:  65
Every minute on the minute, stop where you are and complete 5 burpees.

2.  AMRAP8:
Choose one of the following:
A.  3 Muscle ups and 30 Double unders
B.  5 Muscle ups and 50 Double unders
C.  7 Muscle ups and 70 Double unders3.  Wall Ball Shots
30 Heavy Wall Balls for time, 30/20
rest 1 minute
20 Heavy Wall Balls for time, 30/20
Rest 1 minute
10 Heavy Wall Balls for time, 30/20

Longevity

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

2000m Row

Mobility:
Foam Roll/Stick – Quads, Calves, Hamstrings
LaX Ball – Traps, Rhomboids

See you in the gym!
The CrossFit Sudbury Team

Thursday, February 20th, 2014

Hey Folks!

Great work on the WOD – 10 rounds never seemed so… easy?  To be honest I didn’t think it would go by that quickly when I started the WOD, but if you kept a steady pace it ticked by nicely.  Good wall ball practice too

If you’re going to sign up for the open please do it soon so we can make the teams!  If you don’t, well we’ll just throw you onto a team and things will still work, I’m sure.  We’re going to try to solidify the teams and release them before the end of the week!

Warm up

2 Rounds – 10 push up plus, 10 band pull aparts, 10 spiderman lunges, 10 squat holds while pushing your knees out with your elbows

Health

Front Squat 2×5

Deadlift 2×5

12 Minute AMRAP:
4 ring rows
8 Russian Kettlebell swings
12 reverse situps (the toes to bar scale)

Performance

Rest.

Longevity

Press 5×3 90%

Strict Pullups 3×10

10 min AMRAP:
10 Slam Balls
10 GrassHoppers
20 Double Unders

Mobility:
Stretch – Lats/Rhomboids, Calves
Foam Roll – T-spine, Lats

See you in the gym!
The CrossFit Sudbury Team

Wednesday, February 19th, 2014

Hey Folks!

20 minutes is a long time!  That was a beauty WOD though!  Let’s keep up the great work and slide in nice to the Open 🙂

So most of us aren’t in any danger of qualifying for regionals (but we ARE in danger of having a wicked good time!)  So we don’t need to worry too much about avoiding training on other days.  I suggest taking the day before the day you’re going to do the Open WOD off, or just come in to work on mobility and some light movement.  Make your Open WOD your “test” WOD of the week – giving everything last drop of what you’ve got – and then treat the rest of the weeks WODs as “recovery” WODs.  Give 70-80% on those other wods and they should help you recover and prime the pump for another stellar performance 1 week later.

Warm up

2 Rounds – 10 reverse dislocates, 10 inch worms, 10 toe touches, 10 ring rows

Health

Bench Press 2×5

Bat Wings 2×15 seconds

5 Rounds for time:
5 Rope get ups
20 Walking Lunges

Performance

TEAM WOD
Teams of 3:
10K Row
One athlete works at a time.  Switch every 250m.  Athletes must complete 7 burpees box jumps (24/20″) before returning to the rower. 

Longevity

Deadlift 5×3 90%

10 Rounds For Time:
3 Hang Power Snatch 95/65
10 WBs

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

See you in the gym!
The CrossFit Sudbury Team