Friday, August 1st, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

It’s the Friday before the long weekend!  Kill it a little extra hard and have an awesome weekend![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=37XDla9OQhU”][vc_column_text]Warm up

2 Rounds – 10 Dislocates, 10 weighted Dislocates, 10 Goblet Squats with pause in the bottom, 10 KB swings[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Press 2×5

Pull ups 6×3 (if you were successful with the 6 sets of 2 last week, do 6 sets of 3, if not, stick with 6×2)

Tabata Fun!
*4 Minutes per movement – completing all of that movement before moving on to the next*
Ring Rows
Push ups
Sit ups
Squats

Score is your lowest amount of reps per exercise.[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check www.CompetitorsTraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]EMOM-10 Minutes:
1 Strict Press
2 Push Press
3 Push Jerks

TABATA
Squats
Double Unders
HR Pushups
Double Unders
*4min/movement

Score is adding up lowest round per movement
Eg.
12 squats
15 D/U
4 Pushups
12 D/U
Score:    43[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Shoulders, Pecs, T-spine, Glutes[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Thursday, July 31st, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

There’s a hummingbird in that photo – from camp :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=JkV698UBJds”][vc_column_text]Warm up[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Front Squat 2×5

Deadlift 2×5

Pseudo – “The Petito Cinco”
AMRAP-5 Minutes:
5 Wall Ball
5 Slam Ball

**1min. REST***

AMRAP-5 Minutes:
5 Ring Rows
5 Sit ups[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check www.CompetitorsTraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]3 Bench Press EMOM-10 Minutes @70%

“The Petito Cinco”
AMRAP-5 Minutes:
5 Deadlifts 225/155
5 Right Pistols
5 Left Pistols

**1min. REST***

AMRAP-5 Minutes:
5 Muscle Ups*
5 HSPUs*

*Scales:
5 strict pull-ups
5 ring dips
5 Strict Press[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Foam Roll – Hamstrings, T-Spine
Stretch – Hamstrings, Pecs, Shoulders[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Wednesday, July 30th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

DO a wod!  It’ll be fun! :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=DvUl3xkQzQU”][vc_column_text]Warm up[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check www.CompetitorsTraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]E2MOM-10 Minutes:
Squat Clean @65%
3 Position ***Thigh, Knee, Floor***

400m MedBall Carry 20/14
Then – 3 Rounds for time:
10 Russian Kettlebell Swings 70/50
1 armed Farmer Carry 100m (50m out, 50 back – the little shed thingy towards RHP)
10 Toes to Bar[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Hamstrings, Forearms, Glutes
Foam Roll – T-Spine[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Tuesday, July 29th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Keep it up!  We miss you![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=T5gL9IIzbsY”][vc_column_text]Warm up

2 Rounds – 10 Dislocates, 10 Weighted dislocates, 10 band pulls, 10 Goblet squats with 3 second pause in the bottom (elbows push knees out, lift chest up)[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Bench Press 2×5

Batwings 2×15 Seconds

AMRAP – 7 Minutes:
7 Burpees
7 Sit ups[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check www.CompetitorsTraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]Press – 10min. To find 1RM

3min. REST/set up

EMOM-8 Minutes:
ODD – 6 Ring Rows w/ pause at top of rings
EVEN – 6 Bench Press @70%

AMRAP-7 Minutes:
7 Burpees
30 Double Unders[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Foam Roll – Glutes, Calves, Hamstrings, T-Spine
LaX Ball – Pecs, Rhomboids[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Monday, July 28th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Games are over!  The winners weeeeeeere, Rich Froning and Julie Foucher?  This was written on July 21st![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=yKgMuccE0mU”][vc_column_text]Warm up

2 Rounds – 10 dislocates, 10 weighted dislocates, 10 Spiderman lunges, 1 minute Squat Therapy[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Back Squat 2×5

Kettlebell Swings 2×15

3 Rounds for time:
400m Run
20 Wall Balls
20 Slam Balls[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check http://Competitorstraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]EMOM-10 – 3-Position Squat Snatch  ***Hips, Knees, Floor***
@50-60%

3 Rounds for time:
400m Run
20 Wall Balls
20 Slam Balls[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Quads/Psoas, Hamstrings, Calves, Lats/Rhomboids[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Friday, July 25th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

So, I’m preposting all these so that we aren’t stuck sans the planned WOD while Kristin and I are gone – Sorry if they’re short on pre-amble ;)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=o9EnNatOAdw”][vc_column_text]Warm up

2 Rounds – 10 Reverse Dislocates, 10 weighted dislocates, 10 Spiderman lunges, 10 Goblet Squats[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Press 2×5

Pull ups 6×1
***If you got all 6 sets of 1, go to 6 sets of two with the same amount of rest.

3 Rounds for time:
200m Run
10 Deadlifts
10 Broad Jumps
10 Hand release Push ups[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check http://competitorstraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]Back Squat  3×5 @70%

3 Rounds for time:
100 Double Unders
10 Deadlifts 185/135
10 Box Jumps 24/20
10 HSPU[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Hamstrings, Forearms, T-Spine[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Thursday, July 24th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

We’re off!  You’re in great hands with our awesome Coaches!  Dole out some extra high fives and hit some serious PRs while we’re (Kristin and I) are gone!  We’re going to miss you guys![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=UsfTFi4hRKM”][vc_column_text]Warm up[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Front Squat 2×5

Deadlift 2×5

“2007”-ish:
1000m Row
Then 5 Rounds For Time:
10 Pullups
5 Push Press[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Recovery Day[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]KB Turkish Get Up
***Spend some time hammering the sequence of movements for the movement – it isn’t one we do a lot of!***
3 Sets – 2 lifts per arm

“2007”
1000m Row
Then 5 Rounds For Time:
25 Pullups
7 Push Jerks 135/85[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Quads/Psoas, Hamstrings, Lats
LaX Ball – Rotator Cuff, Traps[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Wednesday, July 23rd, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Keep fighting the good fight!  Sophie mentioned there’s some tubing, lazy river style we can do in Chelmsford!  Could be a good time!  We’re thinking August about 2 weeks in – Let us know if you’re interested![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=L5x7yEAm1nQ”][vc_column_text]Warm up

2 Rounds – 10 Dislocates, 10 push up plus, 10 Spiderman lunges, 10 tuck jumps[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]

1. Clean
1RM Power Clean

2. Squats
7×5 Back Squats, across

3.OT2:00 for 7 rounds:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups

4. Press
EMOMx10: 2 Strict Shoulder Press

5. Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press
15-20 Banded Triceps Push Downs
15-20 DB Reverse Flyes

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]Clean & Jerk – 2-2-1-1-1
*Roughly 2 Minutes between sets

For Time:
9 Front Squats 135/95
9 Burpees
9 T2B
800m Run
6 Front Squats 135/95
6 Burpees
6 T2B
400m Run
3 Front Squats 135/95
3 Burpees
3 T2B
200m Run

Rx – NO RACK[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Foam Roll – Quads, Adductors, IT bands, Hamstrings, Calves[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Tuesday, July 22nd, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Winners – Keep up the great work everyone!  There was a lot of great progress on the Snatch today, from keeping it in closer, feeling more solid in the bottom to straight up PRs.  GOOD times.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=w-ukPd7ay3k”][vc_column_text]Warm up

2 Rounds – 10 Pull aparts, 10 inch worms, 10 burpee Broad jumps, 10 ring rows[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Bench Press 2×5

Batwings 2×15

AMRAP – 8 Minutes:
4 Deadlifts
8 Pushups
16 Walking Lunges[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check www.CompetitorsTraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]EMOM – 12 Minutes:
ODD – 5 HSPU
EVEN – 5 Weighted Pullups
*if unable to HSPU, strict press

AMRAP – 8 Minutes:
4 Deadlifts
8 Hand-Release Pushups
16 Kettlebell Swings 50/35[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Hamstrings, Pecs, Shoulders[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Monday, July 21st, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]

 

 

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Killer weekend!  Congrats to Chris R on his first Muscle Up!  There were lots of other great performances too 🙂

So once Kristin and I are back from our honeymoon we’re going to have more time to help develop more programs at the gym, as well as tidying up the ones already in place.  Like I’ve been going on about for weeks now, we really want to optimize the service we provide to you guys to give the best possible experience.  I think we’re already doing an awesome job, but I think they’re always room for improvement.  We’re hoping to hold a seminar/workshop type deal at least once a quarter, but maybe even as often as once a month – what are topics you’d like us to speak/teach about?  I’ve got some ideas in the work, of course, but we’d love to know what you guys want to learn about to best serve you! :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=-ot63GiM7DM”][vc_column_text]Warm up

2 Rounds – 10 dislocates, 10 weighted dislocates, 1 minute squat therapy (stretch into it, don’t just chill there – chest UP, knees OUT, hips FORWARD, heels DOWN), 10 super mans[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Back Squat 2×5

Kettlebell Swings 2×15

3 Rounds for time:
400m Run
10 Ring Rows
10 Burpees
10 Slam Balls[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]

1. “Helen”
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups

2. Squats
5×7 Back Squats Across

3. Bench Press
2RM

4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]Snatch  2-2-1-1-1
*Approx. 2min REST between sets… less at first, more in later sets.

3 Rounds for time:
400m Run
3 Rope Climbs*
6 Clean & Jerk 155/93
9 Box Jumps 30/24

*Scale w/ 6 Strict Pullups[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Forearms, Calves, Glutes, Pecs, Shoulders[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]