Friday, May 30th, 2014

Hey Folks!

The first Benchmark Thursday is in the books – Elizabeth went down smooth – She’s typically a deceptive lady, but you guys handled the ring dips and cleans like champions.

Nice to see Folks dialling in their power clean form too!  The last weekend of regionals starts tomorrow!  How much will Speal snatch?  2 years ago he hit 225.

Warm up

2 Rounds – 10 Dislocates, 10 OH squats, 10 air squats, foam roll

Health

Press 2×5

Pull ups 2×5

For Time:
40 Thrusters
30 Slam Balls
20 Wall Balls
10 Burpees
400m Run

Performance

1.  AMRAP 15:
10 TTB

15 BJ, 24/20″
20 Wall Balls, 20/14
**
2.  Dead Lift
work up to a heavy double

**
3.  C2B Progression
7 sets of 9, :40 rest between sets

**
4.  Accessory Work
2 rounds NOT for time of:

5 Glute Ham Raises
10 Hip and Back Extensions
20 Hip Extensions

Longevity

Deadlift 3×5 @70%

For Time:
40 Thrusters 75/53
30 Slam Balls
20 Wall Balls 20/14
10 Burpees
400m Run

Mobility:
Stretch – Hamstrings, Glutes, Lats, Forearms

See you in the gym!
The CrossFit Sudbury Team

Thursday, May 29th, 2014

Hey Folks!

Great work on todays WOD!  Keep it up!

Make sure you’re DIALING in your form.  FULL depth squats.  Stand on the top of the box.  Stay planked on your push ups.  Chin clearly over the bar on pull ups.  Etc.  Etc.  Etc.  Anyone can run a 4 minute mile when it’s only a half mile.  Competition won’t be kind to half reps – and even more importantly, you’re cheating your body of its’ neuroendocrine response.  We don’t just tell you to squat lower because we’re sadists, we do it to help you improve, to help you secrete more growth hormone, and to save your joints!

Warm up

2 Rounds – 10 band pulls, 10 push up plus, 10 spiderman lunges, Squat therapy

Health

Front Squat 2×5

Deadlift 2×5

Pseudo Elizabeth 21-15-9 for time:
Front Squats
Hand Release Push ups

Performance

1.  “Surfer on Acid”
3 RFT:
400m Run
21 Burpees
**
2.  Cleans
EMOMx7:  2 Hang Squat Cleans, drop after each rep so each rep can be done as a single.
**
3.  Front Squats
4×4
**
4.  Close Grip Bench
4×8

Longevity

EMOM-8 Minutes

ODD- 5 Front Squat 135/95

EVEN- 5 Kettlebell Swings – Russian & Heavy.

“Elizabeth”  21-15-9 For time:
Cleans 135/95
Dips

Mobility:
LaX Ball – Glutes, Traps, Rhomboids, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team

Wednesday, 28th, 2014

Hey Folks!

Awesome work on Jackie today – you all did awesome!

It’s getting pretty hot out these days, the fans will be on and we’ll do our best to provide a “cool” atmosphere (ba-dum-tsch!) but make sure you’re bringing water and refreshments!

Warm up

2 Rounds – 10 Reverse Dislocates, 10 Ring Rows, 30 second Russian Baby Maker, 1-2 Minutes Squat Therapy

Health

Rest day! 🙂

Performance

Rest day! 🙂

Longevity

Overhead Squats 2 EMOM for 10 Minutes

TABATA!
Squats
Burpees

then 400m Run

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

See you in the gym!
The CrossFit Sudbury Team

 

Tuesday, May 27th, 2014

Hey Folks!

Awesome work on the WOD today!  Sorry to those Folks who were in for weightlifting tonight – John got caught up with a 7 year old Bday party and I was running around town like a chicken with my head cut off trying to get things done.

Warm up

2 Rounds – 10 toe touches, 5 burpee broad jumps, 10 hops, 10 Barbell Rows

Health

Bench Press 2×5

BatWings 2×15 seconds

“Jackie” OR Running Jackie
Row 750m OR Run 600m
50 Thrusters
30 Pullups

Performance

1.   For Time
100 Double Unders, followed by:

3 RFT:
15 Deads, 225/155
21 GHDSU
Followed by:  100 Double Unders
**
2.  Clean Complex
A.  Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean
B.  5×1 Squat Clean, with the same weight you were able to get above
**
3.  Overhead Strength
A.  3×8 Strict Press, across
B.  3×5 Push Press, across
C.  3×3 Push Jerk, across

Longevity

Clean & Jerk 2-2-2-1-1-1

“Jackie” OR Running Jackie – For time:
Row 1000m OR Run 800m
50 Thrusters 45/35
30 Pullups

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

See you in the gym!
The CrossFit Sudbury Team

 

Monday, May 26th, 2014

Hey Folks!

The Battle Beyond the Barbell approaches quickly – I hope you are all taking care of your tight spots, shoring up your weaknesses and working on some skills – Like I said before, skills can be learned between now and the competition much easier than strength gained.

If everyone who comes to the gym could please sign in on the laptop as they enter it would be greatly appreciated.  You don’t need to sign up ahead of time for it to work – Thanks so much!

Warm up

2 Rounds – 10 Dislocates, 10 Inch worms, 10 spiderman lunges, 10 band pull aparts

Health

Back Squat 2×5

Kettlebell Swings 2×15

15-12-9-12-15 For time:
Kettlebell Swings
Walking Lunges
Sit Ups

Performance

Check out Competitors Training for Todays training

Longevity

Back Squat 3 EMOM – 6 Minutes @65%

15-12-9-12-15 For Time:
Kettlebell Swings 53/35
Box Jumps 24/20
Toes to Bar

Mobility:
Stretch – Quads, Psoas, Glutes, Hamstrings

See you in the gym!
The CrossFit Sudbury Team

Friday, May 23rd, 2014

Hey Folks!

Great work on todays WOD – Caz crushed the WOD from home and texted in his time – what’s stopping you? 🙂

The laptop is set up in the gym now!  Over by the PR bell, when you enter the gym please walk over and (if the screen is black touch a button to wake it up) type your name in to sign in!  Thanks!

Warm up

2 Rounds – 10 dislocates, 10 tuck jumps, 10 spiderman lunges, 10 band pull aparts

Health

Press 2×5

Pull ups 2×5

AMRAP-10 Minutes
5 PushPress
10 Deadlift
15 Jumping Squats

Performance

1.  TEAMS of 2:
AMRAP 15
Partner One does AMRAP Wall Balls, while partner Two does a 60m farmer carry with 2 KB, 70/53.  Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall balls as a team.

**
2.  C2B Progression
7 sets of 9 unbroken C2B, 1 minute rest
**
3.  Pulling Accessory Work
2 Rounds:
20 Deads, 165/115
:45 rest
20 Romanian Deads, 165/115
:45 rest
20 Stiff Leg Deads, 165/115
:45 rest
20 Sumo Deads, 165/115
Rest 2-3 mins between rounds

Longevity

Deadlift test 1 Rep Max! 🙂

13.2 – AMRAP-10 Minute:
5 PushPress 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20

Mobility:
Stretch – Hamstrings, Glutes, Calves, Quads

See you in the gym!
The CrossFit Sudbury Team

Thursday, May 22nd, 2014

Hey Folks!

Great work on the Snatch work today!  There were some great PRs and some solid lifts otherwise.  You guys make this gym the great place that it is.  With our competition coming up, it’s time to ensure good movement and “virtuosity” (doing the common, uncommonly well).  There’s no point in doing tonnes of work when it doesn’t count, and poor movement will result in no reps.  FULL range of motion.  Full lock out.  Don’t leave it up to question or it will be no-repped.  Just putting that out there, because it breaks my heart to no-rep people! 🙂

We’ll be releasing the WODs for the Battle Beyond the Barbell a week or so ahead of time so that you guys can strategize a bit – but not TOO far ahead 😉

Warm up

2 Rounds – 10 Reverse Dislocates, 10 band pull aparts, 10 air squats, 10 walking lunges

Health

Front Squat 2×5

Deadlift 2×5

2 Rounds for time:
1000m Row
20 Push Press @60%

Performance

1.  Pull ups
1RM Weighted Pull up (and/or) Max reps for an unbroken set.
**
2.  Max rep Strict HSPU
**
3.  Max DU in 2 mins
**
4.  500m Row for time

Longevity

Ring Push Up 3×8

*10Sec Plank between each round

4 Rounds for time:
10 Single Arm KB Swings
10 Burpees
50 Double Unders

Mobility:
LaX Ball – Rotator Cuff, Traps, Rhomboids, Glutes

See you in the gym!
The CrossFit Sudbury Team

Wednesday, May 21st, 2014

Hey Folks!

Back Squat PRs all over the place!  You guys did great.  I heard there were some torn hands.  RIP to your fallen calluses.  Keep those wounds clean and moisturized.  Liquid bandaid works well too.  or chap stick.

The week continues!  Have at it champions!

Warm up

2 Rounds – 10 Dislocates, 10 PVC pipe Snatch Balances, junkyard dog warm up

Health

Bench Press 2×5

Batwings 2×15 seconds

3 Rounds for time:
5  Handstand Push ups
10 Ring Rows
20 Sit ups
400m Run

Performance

Rest Day

Longevity

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

3 Rounds for time:
5  Handstand push ups
10 Pull ups
20 Sit ups
400m Run

Mobility:
Foam Roll – Quads, IT bands, Glutes, T-Spine

See you in the gym!
The CrossFit Sudbury Team

Tuesday, May 20th, 2014

Hey Folks!

Killer long weekend!  I hope everyone enjoyed themselves this weekend, whether it was an epic weekend at camp or an epic WOD in the gym.  I’m looking forward to getting in there this week and helping you guys all hit some awesome PR’s 🙂

Battle Beyond the Barbell is nearing!  Make sure you’re training smart, practicing skills and staying healthy, you won’t get a LOT stronger over the next 4 weeks, but you CAN get more skilled, more confident and better at team work!

No Sam Briggs at the games???  Sad face 🙁

Warm up

2 Rounds – 10 dislocates, 10 air squats, 30 second russian baby maker, 10 tuck jumps

Health

Back Squat 6×1

Kettlebell Swings 2×10

10 Minute AMRAP:
10 Reverse Situps
10 Wall Ball

Performance

1. “Fortitude”
EMOMx30
Odd:  15 Cal Row
Even:  15 Burpees

2.  C2B Progression
7×8 unbroken, :40 rest

More info at www.competitorstraining.com

Longevity

Back Squat test-1RM

AMRAP-10 minute:
10 Toes to bar
10 Box Jumps 24/20

Mobility:
Stretch – Hamstrings, Quads, Glutes, Forearms

See you in the gym!
The CrossFit Sudbury Team

Friday, May 16th, 2014

Hey Folks!

It’s Friday!  Bang Pow!  Long weekend coming up which means we have some subtle hour changes:

Monday – We’re closed.  Sorry.

Remember – Regionals for all sorts of places starts tomorrow!  Rich Froning is going to PR the whole world tomorrow and it’ll be a “rest day” for him.

Warm up

2 Rounds – 10 Reverse dislocates, 10 Overhead squats, 2 Minute Squat therapy, Foam roll

Health

Press 2×5

Pull ups 2×5

“Paddleboarder on Hawaiian punch” – 3 Rounds for time:
200m Run
12 Burpees

Performance

Check out www.competitorstraining.com for more info!

Longevity

Front Squat – Either hit a PR or go light to continue the back off week

“Surfer on Acid” – 3 Rounds for time:
400m Run
21 Burpees

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

See you in the gym!
The CrossFit Sudbury