Friday, October 31st, 2014

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

It’s that day!  Kids are going to be bundled up and collecting the goods.  If you feel like they have too many reece’s cups and you need to get rid of some, there’s a nice gym owner I know that can dispose of them for you *wink wink*

Get that last epic workout in tomorrow and then if you’re going to do it, have that candy and enjoy it sans guilt.  Then, plan what you’ll do the next day.  Good food, workout/random physical activity, etc.  Doooooooo 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=rf0MigiZK4A”][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.


Spooky WOD!!!
5 Rounds for time: 
3 Front Squats (challenging weight) 
10 Box Jump Overs

LONGEVITY

Press E2MOM
Every 2 Minutes for 10 Minutes: 
5 Presses @70%

Scary Monster Hip Masher
5 Rounds for time: 
3 Squat Cleans 135/95 
10 Box Jump Overs 24/20

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, October 30th, 2014

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

Sincere apologies to the 6AM crew from James this morning, his penance was paid in the form of 100 burpees.  We’ve all had crappy nights sleeps and those pesky silent alarms going off in the morning, so let’s not hold it against him too hard.  Thanks so much for your patience and good attitude/sense of humour about it all – Once again, proving that we have the best members ever.

Weightlifting club was a beauty last night and I’m impressed with the improvements some solid queues and some practice will do to those lifts.  They take longer than the slow lifts, but once you no longer have to think about what you’re doing and just do it, it gets a LOT easier.  But they are fickle movements and like most things, practice needs to be steady and fun!

The new rig is IN and ready to ROCK.  That darn thing is indestructible.  Check out the fat bars too – they’re great for any elbow pain as well as strengthening grip and general awesomeness.

Keep it up guys!  Day 2 of the Halloween low carb eating preparation commences tomorrow!  Only 1.5 more days and then you can unleash the fury![/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=9Xf2FtCAliU”][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

Front Squat 3RM
10 minute clock to find a 3RM Front Squat. Spend time doing warm up sets!

Lil’ Mini Cindy
15 Minutes to get As Many Rounds and Reps as Possible of: 
3 Pull ups 
6 Push ups 
9 Squats

LONGEVITY

Deadlift 3RM
12 Minutes to establish a 3 Rep Max Deadlift. Be smart, as usual 😉

“Cindy”
20 Minutes to get As Many Rounds and Reps As Possible of: 
5 Pull ups 
10 Push ups 
15 Squats

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]

Wednesday, October 29th, 2014

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

Halloween is a coming!  Let’s bank some physical activity to buffer against any potential treat-eating this weekend, hows about it?  I suggest going super low carb over the next 2.5 days (all day tomorrow, all day Thursday and then most of Friday)  AND, if you can swing it, maybe a nice long metcon/activity on Friday prior to crushing far too many coffee crisps.  Sound like a deal?  So Ideally, you aren’t going to crush any candies this weekend, but in the event you do or know you may, planning ahead is the next best thing.  If you know you’ll be vulnerable, then please consider my advice… it’s based on real knowledge from real literature.  🙂

Weightlifting club is going down tomorrow (wednesday) night!  If John can’t make it in, I will be there to help convince you guys to lift heavy things, and more importantly to make you better at it.  Come on out those of you with a membership, and for those of you without, it’s a good day to start![/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=syf1JRCEBoA”][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

3-Pos Clean E2MOM
Every 2 Minutes for 10 Minutes perform: 
3 Position Clean (with a squat, of course) 
Position 1 – Floor 
Position 2 – Knees 
Position 3 – Pockets 

Keep them pretty – Use a weight around 60-70% that you can practice beautiful form with


Back Squat 3RM
12 Minutes to find your 3 rep max Back Squat for the day.

BearCrawl Metcon
As Many Rounds As Possible in 15 Minutes of: 
50 Double Unders 
Bear Crawl 2 lengths of gym 
20 Wall Balls 20/14

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]

Tuesday, October 28th, 2014

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

Awesome work today – Handstand push ups for days!  Apparently crushing chocolates and other junk and not sleeping well leads to a poor performance the next day?  So, anecdotally, we have evidence that peanut butter cups, excessive lack of physical activity, and poor sleep do not enhance performance in the gym.  Maybe I should try the opposite of all those things?

Along a similar vein – some avenues I have been good at, are taking my fish oil, vitamin D and probiotics.  These are the “Wellness essentials” that pretty much everyone should be taking.  They fill deficiencies in our lifestyle and nutrition – even when you’re eating a well as you can they tend to be deficient.  You can pick them up in our clinic for some great prices, or you can also get them elsewhere if you want to pay more or get worse quality stufff (just sayin’ haha).

Keep up the great work and keep smiling! 🙂   P.s. Check it out!  I have no idea what Tori won (something with rowing involved) but she won stuff!  Achieving the goal on the goal board I think 🙂  Yay fitness![/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=K5fg7VcrJ70″][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-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

Bench & Pull ups EMOM
12 Minute EMOM: 
Odd Minutes – 5 Bench Press @70% 
Even Minutes – 5 Strict or weighted pull ups

METCON-BOTH

AMRAP – T2B/OHWL
As Many Rounds in 12 Minutes As Possible of: 
12 Overhead Walking Lunges 25/15 
12 Toes to Bar

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]

Monday, October 27th, 2014

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

Great weekend!  Hope you had some fun in the gym with Kristin and are well-rested and ready to crush extreme this week.

A quick note just to remind all our parents out there that we love being a family-friendly gym and I love seeing kids get exposed to our place and seeing their parents being awesome role models, so let’s ensure that we’re keeping a close eye on our kids and keeping them out of harms way (that way they grow up to be awesome CrossFitters one day too!).  Kipping pull ups, toes to bar, double unders, kettlebell swings and dropped barbells don’t make the area around our members particularly safe for kids who, let’s be honest, haven’t fully learned about logic (which is probably one of our favourite parts about kids, right?)  The coaches are doing their best job coaching, and child-minding can take that away pretty quickly for everyone in the gym.  So just be mindful and conscientious when your kids come to the gym with you.  Also, things like the Crossover Symmetry and the reverse hyper aren’t safe for kids, and are very expensive to replace – so please ensure your children aren’t playing with/on them please! :)[/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=G6WCN3dLGXQ”][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


HealthWOD
For Time: 
21-15-9 of: 
Goblet Squats 
Push ups 
*between rounds (2 times total) run 400m and perform a 1 minute plank.

LONGEVITY

Perform a 3 position Snatch Every Minute On the Minute for 10 minutes. 

We’ll be doing the reverse order as usual to help nail home WHEN to take off and which positions to hit. Check out the video for some info on the positions from Coach B. 

1st Position – Hips (torso stays upright, dip 1-2 inches) 

2nd Position – Knees (above or below knees, depending where you need practice [ask your coach], dip straight down, then hinge by driving your hips back – you should feel your hamstrings. 

3rd Position – Off the floor, You should go through the other two positions on your way up, otherwise you’re pulling yourself out of position, which is bad.


Front Squat – 12min 3RM
12 Minute timer to work up to a 3 Rep Max Front Squat

Sprint Metcon – HSPU/KBS/ASq
3 Rounds for time: 
7 Handstand Push ups 
14 Kettlebell Swings 53/35 
21 Squats

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]

,

Note about pain storms and pancakes!

Hey Guys!

it isn’t this Saturday – it’s on the 7th or 8th of November (the saturday).  Sorry about any confusion!  Hopefully the bigger heads up gives you all a chance to plan for it!

Adam

Friday, October 24th, 2014

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

Fight Gone GOOD!  Yessssss – you guys are awesome – Not sure if your FGB score improved, but I think mine did 🙂 It doesn’t seem to improve much and I still go out WAY too fast and then implode, but you know… I’m doing OK.

Painstorms & Pancakes!  It’s going to be a fun day.  We’ll do our normal open gym on the weekend (9am-12noon) and then crush some pancakes afterwards (til about 1 or 2).  Some on out and have some fun, do a beauty WOD and then eat some high quality foods!

Check out the pic!  New Rig going up soon!  She’s a real beauty too – with a couple fat bars for those working on their grip strength, and maybe with some funky elbow stuff going on – the fat bar is more difficult, but it’s your friend![/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=WllCMry5WXo”][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

Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.

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

Deadlift/T2B EMOM
Every Minute On the Minute Perform: 
Odd – 5 Deadlifts @ 70% 
Even – 5 Toes to Bar

METCON-BOTH

Running+Skills!
As Many Rounds as Possible in 10 Minutes of: 
2 Rope Climbs 
8 Pistols 
200m Run

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]

Thursday, October 23rd, 2014

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

Keep up the great work!  You guys are are kicking names and taking butt and it shows.  We’re going to be holding a WOD + Pancake breakfast on November 8th!  “Painstorms & Pancakes” is the current name.  I like it because it sounds hardcore and then very not hardcore.  Kind of like when you hear about CrossFit and hear about how insane it is, and then you come into our gym and realize that it isn’t insane at all… just awesome.  We aren’t hardcore, we just want them (hard cores, bah-dum-tsch!)

I’ll be putting up a link soon so people can register for it so that we have ideas on numbers so we know how much food to make/bring :)[/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=zyjbGilA0lY”][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!)

HEALTH-STRENGTH

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

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

LONGEVITY

C+C+J E2MOM
Every 2 Minutes for 10 Minutes perform: 
2 High Hang Squat Cleans + 1 Jerk (power OR split – your choice)

METCON – BOTH

Fight Gone Bad
1 Minute per station for 3 Rounds for max Reps of: 
Wall Balls 20/14 
Hang Power Cleans 75/53 
Box Jumps 20/16 
Push Press 75/53 
Row (cal) 
Rest

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]

Wednesday, October 22nd, 2014

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

Holy Core strength!  You guys are so hardcore.  Get it?  Yeah that’s brutal.  I’m sorry.  ANYWAY, you’ve hopefully got some ideas about where you’re at and where you want to go.  Rolling around on the ground is an actual thing and it can (and will with the right direction/supervision) make you healthier, more mobile AND more stable.  Say what?  First we’re rolling around on the ground, now we’re saving lives.  Boom!

Kristin is accepting appointments for the first week of November (as a physiotherapist)!  Let myself (Adam) or Kristin know that you’d like to book in and we’ll find you a spot.  Spaces are limited – just sayin’.  Real Life Health is now offering Chiro, Massage, AND Physio!  How much awesome can you squeeze into one place?  If you aren’t moving, you can forget about stability – so let us know if you’d like some help with your mobility and we’ll get you sorted out!  El movimiento es vida!

p.s. if Señor Rippetoe’s squat explanation seems kinda funny it’s because he’s likely teaching low bar squats, which are awesome, but different from high bar squats.[/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=TLsnhIBTjaU”][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

LONGEVITY

Snatch EMOM
Every Minute on the Minute for 10 Minutes: 
2 High Hang Squat

Front Squat EMOM
Every 2 Minutes for 10 Minutes: 
5 Front Squat @~65%

Burpee/Pullup AMRAP
As Many Rounds and Reps as Possible in 6 Minutes of: 
6 Burpees 
6 Pull ups

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, October 21st, 2014

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

Look at those beauty shirts.  They fit like a dream too.  They’re like wearing the classiest pajamas you’ve ever imagined, but they don’t get all pill-y and lose their top button (because they don’t even have buttons).  So check them out – pick one up for a friend for christmas/halloween/columbus day, and then post a mean selfie to the facebook.  Because if it didn’t happen on Facebook… it didn’t happen.

Stability session alert!!!

Kristin and are are blasting minds tomorrow night between 7 and 8pm.  There is no cap in the number of people that are welcome, and we’re going to be doing some lecturing as well as some moving – so wear something that’s comfortable! 🙂 Also – it’s free – so now you have no excuse![/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=el0rQgN-Lrc”][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 – 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 🙂


AD/SU for time
2 Rounds for time: 
50 Calorie Airdyne 
50 Sit ups

LONGEVITY

Push Press Volume
As Many Reps As Possible in 10 Minutes of:
Push Press @70%

Midline Skip
5 Rounds for time: 
5 Deadlifts (255/175) 
30 second plank 
30 Double Unders

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]