Tuesday, April 1st, 2014

Hey Folks!

SO The 2014 Open is IN the books!  You guys are unbelievable and SO inspiring.  From hulking out and tearing wolf shirts in half, getting first toes to bars, chest to bar pull ups, double unders (Stephanie!!!), SO many “I thought I would quit – that was the hardest thing I’ve ever done” exclamations, Deadlift PRs, Clean and Jerk and then Overhead squat PRs, and even PR’s upon 11.1 – It’s been a super fun and crazy week!  You guys have made it super fun and a pretty amazing difference from last year!  I’m excited to improve upon the intramurals concept and make it even more fun!

We have one last challenge for the teams.  It will require immense teamwork, morale, strategy and mental strength.  It will also depend greatly on the team working together – So you’ll be needing to find a time you can all be in the gym.  just giving you the heads up 🙂

Warm up

2 Rounds – 10 Reverse Dislocates, 10 spiderman lunges, 10 air squats, 10 band pulls

Health

Bench Press 2×5

Batwing 2×20 seconds

7 Rounds for time:
7 Deadlifts
7 Box Jumps
7 Wall Ball

Performance

1.  “Christine”
3 RFT:
500m Row
12 Deads, bodyweight
21 Box Jumps, 24/20 – games standards.

2.  Strength
Dead Lift, work up to a heavy triple

3.  Strength Accessory
Straight sets, rest equal to work time.
20 Sumo Deads, 155/105
20 Romanian Deads, 155/105
20 Stiff Leg Deads, 155/105
20 Deads, 155/105

Longevity

For Time:
1km Run
50 burpees
40 chest to bar pull ups
30 Squat cleans (185/135)
20 Deficit Handstand Push ups
10 weighted Pistols (50/35)
…..
5 Rounds.

Mobility:
Stretch – Pecs, Calves, Reverse Dislocates
LaX Ball – Glutes

See you in the gym!
The CrossFit Sudbury Team

Here’s the real WOD 😉

3-Position Snatch x3

Overhead Squat 3×5 60% of your Snatch 1RM

7 Rounds for time:
7 Deadlift 135/95
7 Hang Power Clean 135/95
7 Jerk 135/95

Monday, March 31st, 2014

Hey Folks!

Great work this weekend!  There’s one last day to complete your Open WOD – So get it in and give your best effort 🙂  We will be holding a final, team challenge for some final points at which point we’ll unveil the total points winner of our Open intramurals!

Warm up

2 Rounds – 10 dislocates, 10 ring rows, 10 overhead squats, 10 second Superman hold x2

Health

Back Squat 5-3-2  *Increase the weight each set, starting with your normal 2×5 weight of the set of 5.

Kettlebell Swings 2×20

For time:
50 squats
50 Sit ups
50 Lunges
100 skips
1000m Row

Performance

One More Time!

14.5:

21-18-15-12-9-6-3 for time:
Thrusters 95/65
Bar facing Burpees

Longevity

Press 3×8 @60%

For time:
1000m Row
50 Lunges
50 Sit ups
100 Double Unders

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

See you in the gym!
The CrossFit Sudbury Team

Friday, March 28th, 2014

Hey Folks!

Boom!  14.5 is a whole bunch of thrusters and Burpees!  Tori, Kristin, James K and I all tried it out last night and it was a beauty – My advice?  Just keep moving.  There is the opportunity to waste a lot of time on the burpees – try not to haha.  Break up the thrusters as needed but don’t stare at the bar for too long 😉

BTdubs, I did the whole WOD with the AMRAPTORs hat on.  Sorry fellow AMRAPTORs if the hat is still sweaty tomorrow but it gave me the power to continue!

Warm up

2 Rounds – 10 dislocates, 1 minute squat therapy, 1 minute T-spine stretch, foam roll Quads, calves, etc.

Health

Press 2×5

Pull ups 2×5

10 Minute AMRAP:
5 Deadlifts
10 Push ups
15 Slam Balls

Performance

Open 14.5
21-18-15-12-9-6-3:
Thrusters, 95/65
Bar Facing Burpees

Longevity

Front Squat 5×3 60%

10 Minute AMRAP:
5 Deadlifts 135/95
10 Push ups
15 Slam Balls

Mobility:
Stretch – Hamstrings, Pecs
LaX Ball – Pecs, Traps

See you in the gym!
The CrossFit Sudbury Team

Thursday, March 27th, 2014

Hey Folks!

Come on out to the gym tonight (Thursday night) to watch the unveiling of 14.5 and maybe even giver a go!  It should be an awesome good time!

If you see some friendly, but new faces in the gym, introduce yourselves, they’re likely people on their intro session or doing a Fundamentals session with me (Adam).  I’ll be releasing more details about the whole Fundamentals program soon.  For now, the simplest way to put it is that we’ve changed the way we’re introducing CrossFit to people 🙂

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 band pull aparts, 10 kettlebell swings (russian)

Health

Front Squat 2×5

Deadlift 2×5

7 Minute AMRAP:
7 Wall Ball
7 Push ups
7 Sit ups

Performance

Recovery Day.

Longevity

Snatch 3pos @60%

7 Minute AMRAP:
7 Ground 2 Overhead 95/65
7 Ring Dips

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

See you in the gym!
The CrossFit Sudbury Team

Wednesday, March 26th, 2014

Hey Folks!

Great work today!  Todays WOD was very “Elizabeth”-ish.  Things to remember – the “easy” looking WODs are often the most deceiving.  We have one last Open WOD to complete – let’s have an awesome time of it and get a big crowd out this Saturday.  Come out this Thursday night and watch the unveiling of 14.5!  It’s always fun to watch the “elites” do the WOD and then talk strategy – and hey, if someone wants to jump right into it, they’re more than welcome!

Warm up

2 Rounds – 10 push up plus, 10 ring rows, 10 squats, 10 inch worms

Health

Rest Day!

Performance

Yo no se.

Longevity

Bench Press 5×5 @70%

10min AMRAP
15 Wall Balls
30 burpees

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

See you in the gym!
The CrossFit Sudbury Team

Tuesday, March 25th, 2014

Hey Folks!

14.4 is in the books!  You guys did awesome – looks like a lot of people surprised themselves and kicked some serious butt. Janis got her first 5 toes to bar today!  James Rocked a badass modified wolf shirt!  Sophski rocked out a whole load of pull ups!  The Cabbage Snatch Kids brought on a mean Snatch Attack (in a very PG-13 way).  It’s been a beauty of a week!

This Thursday, come check out the unveiling of 14.5 and the final open WOD at the gym, either on the TV in the front, or on a projector, if we can get our hands on one!  It’ll be fun to be together for it, and if people want they can hit the WOD after or bring some dinner with them or something!

Warm up

2 Rounds – 10 ring rows, 30 second russian baby maker, 10 hops, 10 spiderman lunges

Health

Bench Press 2×5

Batwing 2×20 seconds

21-15-9 for time:
Front Squat
Box Jumps
*1 Minute plank between rounds (2 total)

Performance

1.  EMOMx14
Odd:  AMRAP of 5 Burpees over the Bar + 5 Thrusters, 95/65
Even:  Rest

2.  Skills
Jerks 4×6 unbroken reps at 65% of 1RM – Rest as needed between sets.  Work on good positioning, no press outs and rebounding the catch into the next dip.

Longevity

Deadlifts 3×5 @70%

21-15-9 for time:
Squat Clean 135/95
Box Jumps 24/20

Mobility:
Stretch – Quads/Psoas, Hamstrings, Pecs
LaX Ball – Traps, Rhomboids

See you in the gym!
The CrossFit Sudbury Team

Monday, March 24th, 2014

Hey Folks!

Killer performances on 14.4!  So proud of the whole gym – it was awesome seeing people cycle through steady singles, doubles, and even more toes to bar, surprise cleans and the odd muscle up.

If you haven’t had the chance yet, head over to the blog and check out the CrossFitter of the month!  Steve is a great spokesman for the gym and he’s frequently in in the evenings giving his all.  Give him an extra hard high five this month to show how much we appreciate him.

Warm up

2 Rounds – 10 dislocates, 1 minute squat therapy, 10 overhead squats, 10 kettlebell swings

Health

Back Squat 2×5

Kettlebell Swings 2×15

TABATA!
Push Ups
Squats
Supinated (palms up) Ring Rows
GrassHoppers

Performance

“Open 14.4”
AMRAP 14 of:
60 Calorie Row
50 TTB
40 Wall Balls, 20/14
30 Cleans, 135/95
20 Muscle ups

Longevity

Back Squat 5×5 70%

TABATA!
Pull ups
Squats
Push ups
Double Unders

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

See you in the gym!
The CrossFit Sudbury Team

, ,

CrossFitter of the Month – February 2014

Hey Folks!

This month we did things a little different!  Not only is our CrossFitter of the month a great role model for doing your mobility, staying positive and giving your all – but he’s got some innovative ideas for the business too!

This month you’ll be able to hear the answers straight from our CrossFitter of the month!  Take the time to check out the video and like and share with your friends if you’d like! 🙂

Thursday, March 20th, 2014

Hey Folks!

Awesome work on all those burpees and toes to bar – did you do a round of 12?  Because you didn’t need to – accidental fitness!

the challenge of the week looks awesome and has some people saying “but this is easy” followed not too long after by “oh man this is hard!” – Give it a shot and set the high score!  Total seconds as a team wins the bonus point!

Warm up

2 Rounds – 10 toe touches, 1 bear walk, 10 dislocates, 10 air squats

Health

Front Squat 2×5

Deadlift 2×5

12 Minute AMRAP:
6 Pull ups
12 Push ups
18 Squats

Performance

Recovery Day.

Longevity

Clean EMOM-10 @70%

12 Minute AMRAP:
5 Handstand Push up
15 Kettlebell swings 50/35
50 Squats

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

See you in the gym!
The CrossFit Sudbury Team

Wednesday, March 19th, 2014

Hey Folks!

Awesome work today – the WOD looked pretty awesome!  I might have to try it out tomorrow 🙂

Congrats to WodUp!? for winning week 3!  They were the only team to all have completed and submitted scores for 14.3 as well as the challenge of the week.

Warm up

2 Rounds – 10 push ups, 10 ring rows, 10 spiderman lunges, 10 jumping squats

Health

Rest

Performance

1.  Metcon
EMOMx15
Min 1:  5 Wall Balls + 5 Power Cleans, 135/95
Min 1:  5 Wall Balls + 5 TTB
Min 1:  5 Wall Balls + Push Jerks, 135/95
You choose the weight for the Wall Ball.  Repeat the sequence for 15 minutes.

Longevity

Snatch EMOM-10 @65%

21-18-15-9-6-3 for time:
Burpees
Toes to Bar

Mobility:
Stretch – Quads, Calves, Forearms
LaX Ball – Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team