Wednesday, October 1st, 2014

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

Nice little CrossFit triplet there eh?  I gotta say, the way I see people taking the time to mobilize, warm up well, cool down well, work on weaknesses and work towards their goals… it just makes me a very happy Coach 🙂 Keep up that great work!

You may have noticed our new “intern” in the gym over the last week or so – Shortly following this post is going to be a little bio about him – check it out![/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=325mez_FHFU”][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+FrontSquat EMOM
Every 2 Minutes for 10 Minutes perform: 
1 Clean + 2 Front Squats x2 

(i.e. Clean, Front Squat, Front Squat, Clean, Front Squat, Front Squat, Rest)


Wednesday WOD (Wolf Shirt optional)
For Time: 
500m Row 
…And Then… 
5 Rounds of: 
20 Wall Ball 
10 Burpees

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, September 30th, 2014

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

Good work on 1/2 Nate team fun!  keep up all the beaut-tastic progress, high fives and smiles.[/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=v_jhoEkI410″][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

Overhead Warm up
2 Rounds: 
10 dislocates + 10 weighted 
10 ring rows + 10 push up plus 
10 spiderman lunges 
10 tuck jumps

HEALTH-STRENGTH

Strength – Bench Press & Batwing – 2×5
Bench Press 2×5 

Batwings 2×15 seconds 

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session. 

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


LONGEVITY-STRENGTH

Press-PushPress-Jerk EMOM
Every 2 Minutes for 12 minutes: 
3 Strict Press + 3 Push Press + 3 Push Jerk

BOTH-METCON

SeptemberWOD
As Many Rounds as Possible in 14 Minutes of: 
14 Walking Lunges 
14 Push Ups 
14 Sit ups

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]

Monday, September 19th, 2014

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

Weekend’s over 🙁  But that just means MORE CrossFit this week!  Not too shabby if I do say so myself.  No one mentioned any limitations or preferences for the Town Hall Meeting we’re planning – We’ll just nail down a day and tell you guys I guess![/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=lmyZMtPVodo”][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-STRENGTH

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


LONGEVITY-STRENGTH

Snatch & Squat EMOM
Every Minute for 12 Minutes perform: 
EVEN Minutes – 1 Snatch + 1 Hang Snatch (squat both) 
ODD Minutes – 30 seconds of Back Squats* 

*Don’t blast through without regard for form, ensure good form and see how many you can get each time.


METCON-BOTH

1/2 Nate
As Many Rounds (and reps) as Possible in 10 Minutes of: 
2 Muscle ups (6 pull ups, 6 ring dips) 
4 Handstand Push ups (on the box for scaling) 
8 Kettlebell Swings (70/50/whichever weight is appropriate for you)

PERFORMANCE BONUS

Tabata Hollow Rock
8 Intervals of 20 seconds on, 10 seconds off of a hollow rock. 

If the rock is unachievable, do a tucked hold (i.e. glue your rib cage to the front of your hips – you should feel your “core” working very hard here)


COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine 
Stretch – Pecs, calves, Quads

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

Friday, September 26th, 2014

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

Woo!  It’s Friday!  Hey, if you haven’t been in to see Crystal yet, and you aren’t seeing a massage therapist, now is a good time to get into the habit.  Even once a month can be helpful for revealing tight muscles/areas you didn’t know existed and can help to give you a plan for mobility in the gym.  Check it out and book in at www.reallifehealth.ca

You may have met Adam G, the new intern from LU.  He was the guy crushing cleans and thrusters, or helping to clean up after bench press PRs the other day.  He’s a good guy.  Give him a high five and say high next time you see him.  We’ll be posting a little “bio” about him shortly so you can learn more… there’s even an easier way to learn more… chat with him next time you’re both in the gym!  Beauty.  He’ll be helping out and learning the crazy awesome ways of CFSuds while he’s around, so let’s make him feel welcome :)[/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=eVuittFyM34″][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

Overhead Warm up
2 Rounds: 
10 dislocates + 10 weighted 
10 ring rows + 10 push up plus 
10 spiderman lunges 
10 tuck jumps

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.


Awesome Celebration
21-15-9 
Box Jumps 
Slam Balls 
Airdyne (Calories)

LONGEVITY

Pendlay/HSPU EMOM
Every Minute for 10 minutes: 
EVEN Minutes – 5 Pendlay Row 
ODD Minutes – 5 Handstand Push ups

Awesome Celebration+
21-15-9 
Box Jumps 
Slam Balls 
Burpees
Double Unders

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]

Thursday, September 25th, 2014

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

Amazing work with the thrusters and burpees.  Considering the showing we had in the gym (lots!) and how hard you guys all worked, You guys are amazing.  That’s not even a proper sentence I don’t think.  The newer Folks are crushing it and putting in all sorts of extra work – keep it up guys, you’re a most welcome addition to the CFSuds Fam!

Weightlifting club this week is potentially on Saturday.  You guys need to let John know if you’re going though!  Leave a message for him on Facebook or on a whiteboard.  Thanks![/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=fb399PBZAuk”][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

Health – Front Squat & Deadlift – 2×5
Front Squat 2×5 

Deadlift 2×5 

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂


May 5th, 2014 – Helen
Helen 
3 rounds for time: 
400m run 
21 kettle bell swings (50/35#) 
12 pull-ups

LONGEVITY

Bench E3MOM
Every 3 Minutes for 15 Minutes perform: 
5 Bench Press @70% of your 1RM 

*Complete 5 toes to bar or an appropriate progression after each set of Bench Press


May 5th, 2014 – Helen
Helen 
3 rounds for time: 
400m run 
21 kettle bell swings (50/35#) 
12 pull-ups

PERFORMANCE BONUS

Sides on sides
Hold a side plank, perfectly, on your elbow OR hand for 20 seconds per side after each set of Bench Press.

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]

Wednesday, September 24th, 2014

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

Yeah Wednesday!  Hump Dayyyyyyy!  haha gotta love that commercial.

Keep up the awesomeness people – There’s going to be some running this week since it’s “so nice” out – so long as it’s a warm(er) break before any serious cold comes, I’m happy :)[/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=FNXwKGZHmDc”][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 work
Perform Full Cleans in the following rep scheme, increasing the weights each set. Rest as needed between sets. 
2-2-2-1-1-1

Paused Back Squats/Hollow rock EMOM
Every Minute for 10 Minutes perform: 
Even Minutes – 3 Paused Back Squats* 
Odd Minutes – 15 seconds of hollow rocking (lay down 1-2 yoga mats, or use the blue mat… the ground is hard) 

*Pause for a solid 3 count in the bottom. Go light enough that you can do this without form deteriorating AT ALL.


Wicked WOD Wednesday
For Time: 
50 Thrusters 95/65 
Run 400m 
50 Burpees

COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine 
Stretch – Pecs, calves, Quads

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

,

CrossFitter of the Month – August 2014

[vc_row][vc_column width=”1/1″][vc_column_text]This Month we recognize someone who has progressed significantly over the last year+ and who has quietly crushed extreme in the background for a while.  Respecting the time required to improve mobility, to support goals with homework and good quality rest when it’s needed – it’s all been paying off over the last several months with some high quality performances as of late!  This months CrossFitter of the month is…[/vc_column_text][vc_single_image image=”3862″ css_animation=”appear” alignment=”center” border_color=”grey” img_link_target=”_self” img_size=”full”][vc_column_text]Chris R!

Here are his answers to our questions:

Name: Christopher Emile Renaud

Age: 27

Occupation: Applications Analyst @ Health Sciences North, IT Department

What was your exercise experience prior to crossfit?

Growing up I was an active child playing hockey every winter and softball every summer. I played sports until I was about 15 at which time I landed my first job and chose partying/video games over physical activity. By the end of college I weighed 220lbs and decided it was time to change my life around. I slowly got into weight lifting, lost some weight and put on some muscle…but weight lifting wasn’t enough, I became bored of the same routine and slow results. I turned to CrossFit and it was one of the best decisions I’ve ever made!

How long have you been doing crossfit and why do you choose to crossfit?

I completed On Ramp (Fundamentals) in August 2013 and officially started up full-time September 2013. Since I started CrossFit I’ve become stronger, faster, leaner…I can push harder and longer than I ever could before. I feel like I’m becoming a super-hero…I feel like I’m able to conquer any physical or mental obstacle that comes by way. That’s why I do CrossFit![/vc_column_text][vc_single_image image=”3863″ css_animation=”appear” alignment=”center” border_color=”grey” img_link_target=”_self” img_size=”full”][vc_column_text]What is your favorite part about crossfit?

It seems cliché because it seems to be everyone’s answer, but it’s the CrossFit Community. Everyone you meet at the gym has the same goal, to be better. It’s a great feeling to help push others through a workout or lift and you know they’ll be right there next to you pushing you through as well. The gym feels like a giant group of friends, you’ll never get that at Globo Gym. There’s no better feeling than a high-five, or a dozen high-fives, after you’ve crushed a WOD J

What are the accomplishments you are proud of? (Crossfit or non crossfit related)

I’ve hit many milestones I’m incredibly proud of at CrossFit Sudbury, all of which at one time I thought was out of reach. I was very happy to do my first double-under. A killer first Fran time on my “fran-day” 2014. My first bar muscle-up which was my first goal on the Goal Board (captured by Lisa); afterwards hit my first ring muscle-up which is still a work in progress 😉

My biggest life accomplishment to date is quitting smoking. I started smoking when I was 17 and was smoked a few packs a week for the next 9 years. Thanks to my wonderful fiancé Denise, Champix, will power, and CrossFit, I was able to crush the habit. I’ve been smoke-free now for over 16 months.

Favorite workout or lift?

I very much like the Deadlift and Clean/Clean&Jerk because I’m good at them, but to quote Uncle Pickles “you should make you least favorite lift your favorite, you’ll get better at it”…so my favorite lift is the Snatch.

My current favorite WOD would have to be Filthy Fifty, close 2nd is Fran. I like both workouts because they crush you mentally and physically, and you can’t help but feel stronger afterwards (after the feeling of throwing up goes away). I like any WOD that make you race the clock (“for time”).

Anything else you would like to share please feel free

I’d like to thank all the coaches for their CrossFit knowledge and advice on making better lifts (and compliments on good lifts), tips on how to improve skills, and your positivity…you guys are awesome! I’d also like to thank the gym members for the support in the gym; big shout-out to Chris P for the friendly competition! Chris P, I’m going to win the race to 100 muscle-ups!![/vc_column_text][vc_single_image image=”3864″ css_animation=”appear” alignment=”center” border_color=”grey” img_link_target=”_self” img_size=”large”][vc_column_text]Thanks Chris for the awesome energy you bring to the gym!  Keep up the great work![/vc_column_text][/vc_column][/vc_row]

Tuesday, September 23rd, 2014

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

Keep up the great work everyone!  We’re looking at setting up a “Town Hall” meeting for the gym – Let your coaches know days/times that work well.  We’re going to go over where the gym is at, where we’re headed (metaphorically… we aren’t moving – thank goodness), our future plans and then take some feedback from you guys.  There might be some snacks provided for those who come too 🙂 It’ll likely need to be during the week as I’m away pretty much every weekend until November.  Let me 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=qG-3y3ZbeyM”][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

Health – Bench Test day
Use approximately 6 sets to find your 1 rep max Bench Press! Make sure you have a spotter! 

Ring Rows – 5 reps between each set of Bench press


Endurance madness
For time: 
1000m Row 
100 Double unders or 300 skips 
800m Run

LONGEVITY

L-Sit/Superman EMOM
Every Minute for 12 minutes perform: 
EVEN Minutes – 20 second L-Sit 
ODD Minutes – 20 second Superman hold

Quad Trap
5 Rounds for time: 
20 Wall Balls 20/14 
10 Hang Power Cleans 155/105

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]

Monday, September 22nd, 2014

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

Hope you guys all had a great weekend – We’re nearing the end of September already which is just crazy.  It’s been very awesome seeing people settle into their routines, and for hours to find a rhythm.  We’re going to be analyzing the hours that are most popular, and potentially playing around with the hours a little in October or November.  Let us know if there are particular times you’d love us to be open – keep in mind, I know some would love us to be 24 hours a day… but for quality coaching that’s not possible.  I know you guys are understanding, that’s why we like you all so much :)[/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=eubWYPhcEEo”][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


22092014
5 Rounds for time: 
10 Front Squats 
10 Kettlebell Swings 
10 Toes to Bar/Reverse Sit ups (they’re the same, more or less)

LONGEVITY

Snatch work
Working up in weight each set do the following sets of the Snatch: 
2-2-2-1-1-1 

* Don’t waste time between sets, change the weights and prepare yourself mentally, then attack the bar.


Front Squat/Box Jump EMOM
Every Minute for 10 Minutes perform: 
EVEN Minutes – 5 Front Squats @70% 
ODD Minutes – 5 Box Jumps 30/24

Mean toes to bar WOD
50 Toes to Bar for time. 

*5 Burpees everytime you come off the bar


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]

Friday, September 19th, 2014

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

Au Contraire Bonjour!  Way to attack that WOD.  That’s very much a “pace it out and see how it goes” kind of workout.  Unless maybe you’re spealler or something.  Keep up the great work!  Head over to the Catalyst games 2014 Facebook page for the link to the fancy photos that were taken that day for a gander![/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=_aAA9-edO3I”][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

Overhead Warm up
2 Rounds: 
10 dislocates + 10 weighted 
10 ring rows + 10 push up plus 
10 spiderman lunges 
10 tuck jumps

HEALTH – STRENGTH

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.


LONGEVITY – STRENGTH

Press-PushPress-Jerk EMOM
Every 2 Minutes for 12 minutes: 
3 Strict Press + 3 Push Press + 3 Push Jerk

METCON – BOTH

Beaut-tastic WODage
12 Minute AMRAP: 
8 Back Squats 
16 Overhead Walking Lunges 
24 Double Unders

COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine 
Stretch – Pecs, calves, Quads

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