Friday, August 29th, 2014

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

burpees on burpees on burpees!  That was a mental game and a half!  Physical too, but it’s SO easy to waste a second here and there and (if you’re me) not perform as well as you potentially could!  I’m still happy with my performance, but I need to get more comfortable pushing into those uncomfortable zones.  You might have some similar issues from time to time, or your own stuff – either way, it’s nice to be introspective sometimes and think about how you can improve on something as simple as burpees.

BIG congrats to Chris on getting his first muscle up tonight – and welcome back to James F (for a day or two) to the gym!  You’ve been missed buddy!  Congrats to everyone else who PR’d today – the names are too numerous to mention, but you’re all awesome!

Also, everyone starts somewhere… while Khalipa looks jacked, check out his form on his Clean and Jerks![/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=6rvhUdzbB6s”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Shoulder warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 inch worms + 10 push up plus 
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

HEALTH

Health – Press & Pull ups
Press 2×5 

Pull ups 6×1* 

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.


Get down with the Fitness
3 Rounds for time: 
10 Ring Rows 
20 Walking Lunges 
30 Double unders OR 90 skips

LONGEVITY

Max Pull ups
1 (or 2 if you feel like you messed up somehow) set for max pull ups without coming off the bar. 

Make sure you’re warmed up well and you’ve chalked your hands, etc. You can stop moving, but not drop off the bar. Once you drop or touch the ground, your set is done. Have fun with it!


Max Push ups
Max Push ups without stopping. 

Push ups begin with straight arms, touch chest and thighs to ground, then in a nice plank chest and thighs come up TOGETHER. No worming. Unless you are scaling, in which case worming is allowed. No claiming you got 78 push ups when you got 78 half, wormy push ups. Anyone can run a 4-minute mile when it’s only half a mile.


Get up, stand up
3 Rounds for time: 
2 Rope Climbs 
10 Ground to Overhead (115/73) 
20 Walking Lunges

COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Thursday, August 28th, 2014

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

Great work on todays WOD!  It was a pretty awesome metcon and awesome seeing people crush PRs during the Clean & Jerk portion.  Justin hit his first WOD as a full fledged member and Chuck is back to crushing insane amounts of weight.  CrossFit Sudbury is humming along nicely thanks to you Folks!

If you haven’t checked it out yet (it went up shortly before this) check out the “CrossFitter of the Month” for July!  It’s a gooooood one![/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=chDRlUMnr_c”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

General Warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 toe touches + 10 hops 
10 air squats + 10 lunges

HEALTH

Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.

Deadlift 2×5
Chest up, Shoulders back, core tight.

Open WOD 12.1
Complete as many reps as possible in 7 minutes of: 
Burpees 

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


LONGEVITY

CrossFit Total
You have 3 attempts at each lift – some strategy is involved. Warm up sets are allowed, but then once you’ve decided you have your first attempt, you only have 2 more attempts afterwards. Make them good reps – Remember to live to train another day too! 

In order: 
Squat 
Press 
Deadlift 
***3 attempts ONLY 🙂


Open WOD 12.1
Complete as many reps as possible in 7 minutes of: 
Burpees 

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs 
Foam Roll – Calves, Hamstrings, T-spine

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

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CrossFitter of the Month – August 2014

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

This month we’re proud to recognize someone who has been putting in the hard work consistently for over a year with us.  This person has worked through old injuries, flexibility and has built up some serious strength!  Known to add in an extra little WOD or challenge here and there you likely have been inspired to join in – July’s CrossFitter of the month is…[/vc_column_text][vc_single_image image=”3820″ css_animation=”appear” alignment=”center” border_color=”grey” img_link_target=”_self” img_size=”full”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Mel C!  Here are Mel’s answers to our questions!  Thanks for filling them out Mel!

Name: Melanie Cropp

Age: 29

Occupation: Security Officer/Supervisor

What was your exercise experience prior to crossfit?
I played footy (soccer!) for Bradford City WFC for 16 years prior to Crossfit. As a soccer player, especially in England, I spent as little time working on my fitness and most of my time working on my pool skills and darts game in the pub after the match. I also took part in a few long distance charity bike rides, which also had me spending lots of time in the pub so it’s safe to say my fitness prior to Crossfit was purely social. In 2010 I had major knee surgery which ended my soccer “career” and also got me rethinking life in general, during my recovery I decided I was going to move to Canada to join my family who had made the move 4 years earlier. I joined a globo gym to get my fitness back on track but it didn’t take me long to get bored of the same workouts in Body Pump. I needed a change, and I needed to feel part of a team again.

How long have you been doing crossfit and why do you choose to crossfit?
This August marks my 1st anniversary of doing crossfit. I was first introduced to crossfit by my sister, Caroline who joined a box in Bradford, England. As her younger sister I have copied her my whole life so why stop now!! In June of last year she came to visit and showed me some basic crossfit workouts that kicked my butt, I loved it! I then watched an old friend and former team-mate be crowned Fittest Woman on Earth at the 2013 Crossfit Games and I thought “I want to try that for real.” I walked through the doors of Crossfit Sudbury shortly afterwards and haven’t looked back! I can honestly say it has changed my life.

 [/vc_column_text][vc_single_image image=”3821″ alignment=”center” border_color=”grey” img_link_target=”_self” img_size=”full”][vc_column_text]What is your favorite part about crossfit?
Hands down my favourite part of crossfit is the positive attitude it breeds within you. I understand now how much being positive about every aspect of your life is important in the road to being successful.

What are the accomplishments you are proud of? (Crossfit or non crossfit related)
Here come a lot of clichés… I’m proud of the life I’ve created for myself, I have clear goals that I want to achieve and I’m enjoying the journey I’m on to get there. As for crossfit, I’m proud of myself for never giving up, there are movements I cannot do yet and I’ve been whipped so many times in so many places (sometimes inappropriate!!!) trying to do DUs but I know one day, as long as I keep putting in the hard work, I will be able to do the things I can’t.

Favorite workout or lift?
I enjoy Clean & Jerks and the Snatch, I always want to try and improve them.
My favourite kinds of workouts are the ones that are varied and intense; the ones that make you make sweat angels!!

Anything else you would like to share please feel free  
a HUGE thank you to the coaches and to everyone who makes Crossfit Sudbury magic!

Thank you Mel for all the awesome energy you bring to the gym!  Congrats from the CrossFit Sudbury Team :)[/vc_column_text][/vc_column][/vc_row]

Wednesday, August, 27th, 2014

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

I wish we had a highlight reel of all the nice things said while doing the 10 minute squat challenge.  It wouldn’t be PG-13, that’s for sure.

Awesome work folks!  Keep attacking those WODs!  A little side note – If you have something in particular you want to work on, between sets of the strength work is a good time to bang out some unbroken double unders, kick into a handstand, work on squat therapy/mechanics, or any of a bunch of other movements.  If you want to sneak a little extra work into your hour in the gym, that’s a great time to do it!  AND NOW, YOU KNOW.[/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=dvBdv1J5LeI”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Clean Warm up
2 Rounds: 
10 dislocates + weighted dislocates 
10 hops + 10 Tuck jumps 
10 russian KB swings (snappy hips!)

LONGEVITY

Heavy Clean & Jerk single
12 minute clock to hit a heavy, single Clean & Jerk 

*Rest as needed between sets!


Beauty AMRAP
As Many Rounds & Reps as possible in 10 Minutes of: 
2 Muscle Ups* 
4 Toes to Bar 
8 Front Squats 135/95 
16 Kettlebell Swings 50/35 

*scale with 4 strict pull-ups & ring dips


PERFORMANCE BONUS

400m Ball Run
Run 400m while carrying a Med Ball (20/14)

COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes 
Stretch – Hamstrings, Calves, Pecs, Forearms

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Tuesday, August 26th, 2014

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

Awesome work today – Lotsa PRs and good looking Snatches.  Funny how getting the reps in pays off eh? 😉

Make sure you have a friend present for your Bench press 1RMs – Sometimes you need a little help!  The performance bonus doesn’t look like a lot – but try it out and see how it goes.  If you feel you need to do some other stuff for mobility too, by all means do it! :)[/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=34saz57cxjs”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Best warm up ever
2 Rounds: 
10 Ring rows 
10 Pull aparts 
5×2 seconds superman 
10 push up plus 
10 goblet squats with 2 second pause in the bottom

HEALTH & LONGEVITY

Bench 1RM
Find your new 1 rep max Bench Press. You MUST have a coach/friend present for max lifts so they can help you in the event you should need assistance!

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

PERFORMANCE BONUS/MOBILITY

10 Minute Squat Test
Hold the bottom of a squat for 10 Minutes. Rock bottom pseudo-relaxed position, not a squat hold like you’d do against a wall. Elbows inside your knees – press them apart, squeeze your chest up, entire foot flat on the ground. You’ll notice where you get tight is where you might have the odd “issue”. It’s a good test.

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Monday, August 25th, 2014

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

Great weekend!  The choose your destiny WOD was a hit and people are looking GOOD in the bottom of those overhead squats.  Keep it up Folks!

So you’ll notice I haven’t been posting “Performance” for a while now.  We’ve decided to get away from it, as it isn’t all that different than our normal programming, and this way we can concentrate on our own programming, and providing the best stimulus you guys can find.  You’ll also notice the addition of the “Performance Bonus” – this is for those people who feel like they’d like to do a bit more in the gym and want to put their best performances forward!  ANYONE can do the performance bonus, so it doesn’t matter if you’re following health or longevity, have at it and have a blast with it!

I know I’ve harped on it a lot lately, but researching what the actual games athletes do in training versus reading programs for those people trying to compete in the games I often see a disconnect that isn’t written about.  I’ve said it before, it isn’t WHAT you do as much as it is HOW you do it.  Matt Chan works out once a day.  Rich Froning works out multiple times per day.  But BOTH give their all in their training and challenge themselves to improve SOMEWHERE on the 10 characteristics of fitness.  Becoming more skilled is JUST as important as getting strong or fast.  Don’t let the shiny promises deceive you – hard work at intelligent programming (like we do) wins every time.[/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=Vq-lanMTIoQ”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Snatch Warm up
10 Dislocates + 10 weighted dislocates 
10 Overhead squats 
1-2 Minute Squat therapy 
10 Tuck Jumps

HEALTH

Health – Back Squat & Kettlebell Swings
Back Squat 2×5 
*Try to add more weight to last weeks lifts 

Russian Kettlebell Swings 2×15 
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps


Everything is going to be alright
For time: 
Run 400m 
50 Double Unders OR 150 skips 
40 Situps 
30 Squats 
20 Box Jumps 
10 Thrusters

LONGEVITY

Heavy Snatch!
12 Minute cap to find a heavy single snatch. Might even be a new 1RM! 

Build up to it – don’t just fill up the bar – be smart 🙂


Everything is going to be alright Rx
For time: 
Run 400m 
50 Double Unders 
40 Situps 
30 Squats 
20 Box Jumps (30/24) 
10 Thrusters 115/75

PERFORMANCE BONUS

Tabata Row
8 intervals of 20 seconds on 10 seconds off on the rower for total calories. 

This is for anyone who wants to do it – there are no requirements (other than heart!) to complete to the performance bonus! Have fun with it 🙂


COOL DOWN

Mobilize everything!
LaX Ball – Traps, Rhomboids 
Foam Roll – T-spine, Glutes, Hamstrings 
Stretch – Pecs, Shoulders, Quads 

*Hit the important spots (for you) if you’re low on time!

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

,

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Friday, August 22nd, 2014

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

Sorry about the repetitive movements today!  The WOD was going to have muscle ups in it again and I needed to put a benchmark in… I should have looked further back in the programming (than 1 day!)  I’ll take a closer look going forward… however… how many of you crushed extreme despite the similar WOD??? Sneaky sneaky.[/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=0zooJN9yEaQ”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Back Squat Warm up
10 spiderman lunges 
10 toes touches 
10 goblet squats w/ 3 second pause in the bottom* 
10 pull aparts 

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


HEALTH

Health – Press & Pull ups
Press 2×5 

Pull ups 6×1* 

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.


Aug 22 2014
Run 300m (Around the building) 
15 Slam balls 
Run 300m 
15 Ring Rows 
Run 300m 
15 KB swings 
Run 300m

LONGEVITY

Back Squat E2MOM
Every 2 minutes for 10 Minutes: 
5 Back Squats at 70%

Running!
Run 400m 
15 Snatch 95# 
Run 400m 
15 Hang Power Cleans 
Run 400m 
15 Front Squats 
Run 400m

COOL DOWN

Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders 
Foam Roll/Stick – Calves, Quads 
LaX Ball – Pecs

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Thursday, August 21st, 2014

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

Keep on keeping on!  You guys are the best.  Word to the wise – when apples start falling off your apple trees, it’s time to pick up the apples that fall off the tree… and probably the ones still on it.  Also, apples are heavier than you’d think.  Bang-Pow![/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=sqWOmGEwJCo”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Shoulder warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 inch worms + 10 push up plus 
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

HEALTH

Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.

Deadlift 2×5
Chest up, Shoulders back, core tight.

Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of: 
9 Deadlifts 
12 Push-ups 
15 Box jumps

LONGEVITY

Skill EMOM
Every Minute On the Minute for 12 minutes: 
ODD Minutes – 8 Ring Pushups 
EVEN Minutes – 5 Toes to bar

Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of: 
?9 Deadlifts (155/105)? 
12 Push-ups? 
15 Box jumps (24/20)

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine 
Stretch – Calves, Forearms, Hamstrings

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Wednesday, August 20th, 2014

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

Awesome rope climbs today!  Keep working your grip strength, working the foot hold technique and you’ll be up and down the rope in no time.  Very cool seeing the full gamut of “scales” for the rope climb, from the laydown/get up (which is still crazy hard…. try it!) to going halfway up the rope to all the way.  You guys inspire me!

Something to keep in mind…

Why do you train?  Knowing your “why” can change how a workout goes tremendously.  I know if I’ve been off for weeks that I still try my best, but don’t expect a olympic level performance (hahaha) on that first WOD back.  I’ve mentioned it before, your training should reflect your goals.  If you want to get faster, then you need to run and move faster, especially during lower skill movements like running, skipping, or air squats.  If you want to improve your power then being as snappy with your hips as you can during KB swings and oly lifts will help a LOT (crack the walnut with your butt cheeks, right?)  If you’re hoping to compete, it isn’t about doing silly amounts of volume as simply doing MOARRRR won’t help as much as you think… shortening your rest times, going unbroken longer when you don’t want to, pushing the pace of your runs and attacking your lifts with calm aggression will prepare you for the pressure and skill required come competition day.  Let Me know if you have any specific goals, situations or movements you’d like to achieve and we’ll get you paired up with a coach and on your way![/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=rhcFkzaWVSE”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Clean Warm up
2 Rounds: 
10 dislocates + weighted dislocates 
10 hops + 10 Tuck jumps 
10 russian KB swings (snappy hips!)

LONGEVITY

Clean E2MOM
Every 2 Minutes for 10 Minutes perform 2 Low Hang Squat (starting below the knees – to teach patience getting the bar above the knees and getting them out of the way before the explosion!)

But can you muscle up under duress?
3 Rounds for time: 
30 Wall Balls 20/14 
15 Burpees 
5 Muscle ups (Sub 5 strict chest to bar pull ups and 5 strict ring dips)

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs 
Foam Roll – Calves, Hamstrings, T-spine

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]