Thursday, May 1st, 2014

Hey Folks!

So today is the last day for Front Desk billing (or so I hope).  Please keep an eye on your accounts over the next month to ensure we don’t double charge you.  I’m pretty sure I’ve sorted it all out, but there always seems to be something that sneaks through the cracks.  Let me know if anything odd shows up.

Next Thursday, one week from now is James’ Running Clinic.  Come on out and learn how to run properly and efficiently!

Yoga this Sunday!  Come out and get your stretch on, it’ll change your life!

Warm up

2 Rounds – 10 Dislocates, 10 overhead squats, 10 push up plus, 30 second plank

Health

Front Squat 2×5

Deadlift 2×5

AMRAP – 12 Minutes:
12 Push Press
12 Ring Rows
12 Step ups

Performance

Check competitorswod.blogspot.com

Longevity

Bench Press 5×5 80%

AMRAP – 12 Minutes:
12 Push Press 115/75
12 Pullups
12 BoxJumps

Mobility:
Stretch – Quads, Lats/Rhomboids
LaX Ball – Traps, Rhomboids, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team

Wednesday, April 30th, 2014

Hey Folks!

Great work on todays WOD – How are the forearms?  If you’re using the hook grip on your snatches they should be A-OK 😉  I know sometimes it hurts your thumbs, but it will improve your grip strength on those lifts without taxing your elbows/forearms.  Start doing it on your warm up sets if you’ve been lifting for a long time without it.  Doing a 1 rep max lift with the hook grip will just feel weird/hurt if you’ve got a decent max.

Don’t forget Folks!  We have Yoga on Sundays!  Lots of people have been talking about feeling tight, working out knots, etc.  Yoga helps with that!  Wonky overhead squat position?  Yoga helps with that.  Achy knees?  Stress levels running high?  Core strength/stability could use a little work?  Yoga can help with that!  You get the picture 🙂 Come on out on Sunday at 12:15 and we’ll get stretchy for an hour.  Anywhere else it’d cost you $10-30, but it’s included in your monthly unlimited membership (because we are nice like that!)  Check it out and sign up by clicking here

Warm up

2 Rounds – 10 Band pulls, 10 hollow rocks, 10 superman holds, 10 air squats

Health

Rest

Performance

Check competitorswod.blogspot.com

Longevity

Press 5×5 @80%

For time:
500m Row
40 Kettlebell Swings 53/35
40 Slam Balls 20/10
40 Burpees
40 Wall Balls 20/14
500m Row

Mobility:
Stretch – Shoulders, Forearms
Foam Roll – Quads, Glutes

See you in the gym!
The CrossFit Sudbury Team

Tuesday, April 29th, 2014

Hey Folks!

Great job on todays WOD – you guys did a lunge or two eh?  There are a few teams signed up for the Battle Beyond the Barbell, but there’s still lots of room – get your team locked down and signed up!  It’s guaranteed to be a good time!

Let me know if you’re having issues with Zenplanner (the new scheduling software).  I think I still need to work out more kinks 🙁  But in the long run it’ll work out to be better.

Warm up

2 Rounds – 10 dislocates, 10 spiderman lunges, 10 hops, 10 tuck jumps, grab a partner and do the Junkyard Dog warm up (3 “reps” each)

Health

Bench Press 5-3-2

Batwings 2×15 seconds

3 Rounds for time:
15 Box Jumps
30 second Plank

Performance

Check competitorswod.blogspot.com

Longevity

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

3 Rounds for time:
10 Power Snatch 95/65
15 Toes to bar

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

See you in the gym!
The CrossFit Sudbury Team

Monday, April 28th, 2014

Hey Folks!

Awesome weekend I hear!  Lisa and I had a blast at the CF Weightlifting certification – We got to hang out with Josh Everett and Camille, which was pretty awesome.  It was a great experience to learn and good coaching info for us!  Look forward to more Oly lifting fundamentals and some other fun stuff!

Things to check out:

  1. James’ Running Clinic!  May 8th at 6pm!  Sign up here!  
  2. Battle Beyond the Barbell!  Our 2nd Annual team competition for charity!  We’re donating all proceeds to the Janis Foligno Foundation again and are looking forward to besting last years $2000 🙂  Sign up, invite your friends, it’s going to be a fun day!

Warm up

2 Rounds – 10 dislocates, 10 inch worms, 10 burped broad jumps, 10 band pulls

Health

Back Squat 5-3-2

Kettlebell swings 2×15

AMRAP-10 Minutes:
5-10-15-20-25 etc
Lunges
Situps
Pushups

Performance

Check competitorswod.blogspot.com

Longevity

L-sit – Accumulate 1 minute.

Superman hold – Accumulate 2 minutes. (feel free to superset with L-sits)

AMRAP-10 Minutes:
5-10-15-20-25 etc
Lunges
Situps
Pushups

Mobility:
Stretch – Glutes, Hamstrings, Forearms

See you in the gym!
The CrossFit Sudbury Team

Friday, April 25th, 2014

Hey Folks!

Great work today on that lung burner.  It’s been a little while since we’ve had a plank IN the WOD eh?

Do you wish you were a little faster on the run portion of the WOD?  Wish you didn’t get shin splints, plantar fasciitis, or other knee, ankle and hip issues?  James is running a clinic on… Running!  Check out the details here –

“Running WODs got you down? Come to the Running Clinic on Thursday, May 8th at 6pm. Get a jump on the running WOD season with some drills and technique work to have you running like a cheetah in no time! The Clinic will run for approximately 2.5 hours and will cover different aspects of running gait and posture to help improve any areas of inefficiency that are causing discomfort and slow run times. Come get the tips and tricks to crush Murph and Helen!”

Warm up

2 Rounds – 10 toe touches, 10 hops, 10 tuck jumps, 10 Push up plus

Health

Press 2×5

Pull ups 2×5

3 Rounds for total reps:
1 min Row (for calories)
1 min Wall Ball
1 min Box Jumps
1 min REST

Performance

1.  AMRAP 7:
5 Deads, 275/185
10 Lateral Barbell Burpees

2.  AMRAP 12
20 second max effort prowler push – you choose load and distance
40 Double unders
:30 Rest

Longevity

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

3 Rounds for total reps:
1 min Row (for calories)
1 min Wall Ball 20/14
1 min Box Jumps 24/20
1 min REST

Mobility:
Stretch – Hamstrings, Calves
Foam Roll – Hamstrings

See you in the gym!
The CrossFit Sudbury Team

Thursday, April 24th, 2014

Hey Folks!

So it was brought to my attention today that we did todays sod LAST wednesday.  Yeah thats ok 😉 That was an oversight on my part, but it’s never a bad time to work on ring dips and get some “core” work in with some abmat sit-ups.

Looks like there are some solid teams forming around the gym.  Once you’ve got your 4 members, get signed up.  For ease of registration we’re just having team captains register with one of the form points being the names and T shirt sizes of the other members (and the captain).

Warm up

2 Rounds – 10 Reverse dislocates, 10 Band pulls, 10 Push up plus, 30 second russian baby maker

Health

Front Squat 2×5

Deadlift 2×5

3 Rounds for time:
300m Row
1 Minute Plank

Performance

Rest

Longevity

Ring Push Ups 3×8

3 Rounds for time:
20 Slam Balls
1 Minute Plank
20 Burpees

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

See you in the gym!
The CrossFit Sudbury Team

Wednesday, April 23rd, 2014

Hey Folks!

Awesome results on todays WOD!

FYI – Battle Beyond the Barbell is going to be more epic than ever.  Think about your favourite sandwich/chocolate bar/style of poutine… now imagine it as a day of WODs and fun.  That’s only a fraction of the fun you’ll have at the Battle Beyond the Barbell.  We’re taking registrations now!

Click here to sign up!

Let your friends know they can come out to cheer too! This isn’t just a competition, its a spectator sport and there will be a BBQ and some other fun stuff to do while you’re here!

Book off June 7th and come hang out!

Warm up

2 Rounds – 10 toe touches, 10 spiderman Lunges, 10 push up plus, 10 air squats

Health

Rest

Performance

1.  Death By Power Clean
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible.  Post scores as total rounds + partial reps.

2.  Squat
For time:
4 set of 15 unbroken Front Squats, 165/115 – no racks.

Longevity

Front Squat 5×3 @65% with a 1 second pause in the bottom.

5 Rounds for time:
10 Ring Dips
20 Sit Ups

Mobility:
Stretch – Quads/Psoas, Calves, Glutes, Pecs

See you in the gym!
The CrossFit Sudbury Team

Tuesday, April 22nd, 2014

Hey Folks!

Great job this weekend!  The team WOD was super fun, and todays chipper was a good time from what it looked like.  Keep up the great work!

Battle Beyond the Barbell is coming up on June 7th!  teams of 4, 2 men, 2 women.  Get your teams together and let us know who’s all on your teams!

Warm up

2 Rounds – 10 reverse dislocates, 10 OH squats, squat therapy, 10 band pulls

Health

Bench Press 2×5

Batwings 2×15 seconds

AMRAP-10 Minutes:
7  Push press
14 Squats
21 Kettlebell Swings

Performance

1.  2k Row

2.  L-Sit
Accumulate 2 minutes

Longevity

3-Position Snatch 3 sets

Overhead Squat 3×5 @60% of todays best Snatch

AMRAP-10 Minutes:
7  Handstand Push Ups
14 Squats
21 Kettlebell Swings

Mobility:
Stretch – Quads/Psoas, Shoulders
Plank – 1 Minute of a solid, butt on, abs on, hollow bodied plank

See you in the gym!
The CrossFit Sudbury Team

Monday, April 21st, 2014

Hey Folks!

Just a reminder that we are ONLY open 9am-12noon tomorrow.  PLEASE don’t show up to the gym at 6am tomorrow as we won’t be there and will feel really bad if you wake up early to get your normal routine 6AM WOD in that day.  After tomorrow hours are back to normal.

SO in Summary:
Open – 9am-12noon
Closed – Otherwise.
Tuesday and thereafter – Open normal hours 🙂

Sorry for any inconvenience!

The CrossFit Sudbury Team

Thursday, April 17th, 2014

Hey Folks!

Great work today on the WOD – it was a nice combo of skill and lungs/muscular stamina.  Keep pushing the envelope and developing great form in there!  Positioning and skill will take you way further than just forcing stuff.

If you haven’t checked out the details from the Battle Beyond the Barbell in yesterdays post, go check them out now.  It’s worth a read and promises to be an amazing day.

Warm up

2 Rounds – 10 reverse dislocates, 1 minute squat therapy, 10 Spiderman lunges, 10 air squats

Health

Front Squat 6×1 (go for a PR!)

Deadlift 2×5

4 Rounds for time:
10 Push Presses
15 Burpees
25 Sit ups

Performance

Check http://CompetitorsWOD.Blogspot.com for Ben’s programming as it isn’t up at the time of posting this!

Longevity

3 OH Squats EMOM-10 @65% of your 1RM Snatch or OH Squat

4 Rounds for time:
10 Handstand push ups
40 Double Unders
10 Toes to Bar

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

See you in the gym!
The CrossFit Sudbury Team