Monday, December 1st, 2014

Hey Folks!

Awesome weekend – Sounds like there was some awesome lifting in the gym, and we were lucky enough to have Bud stop by!  Yesssssss – Sad I missed it.  I was hanging out getting needles stuck in my face, which was… interesting 🙂

The next month or two is going to feature a bit more strength work and shorter metcons.  We want to accumulate some strength and power with enough time before the “open” that we can apply it to some general CrossFit WODs too.  So if you were wondering why we were including an extra strength on some days, now you know!

We’re going to do a bit of a Christmas party this coming saturday (the 6th), We’re going to do “the 12 days of Xmas” WOD, and have some paleo snacks (bring some baked goodies to share!) and some warm beverages.  Then people are headed to the Gastropub in the evening to say au revoir to Sharon, as she’s headed back to Vancouver soon!  Some on out and let’s have some fun!  The WOD is really fun, not mean like the Painstorm WOD.

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


Can you hold it?
5 Rounds for Time:
10 Russian Kettlebell Swings 70/50
10 Wall Balls 20/14
10 Toes to Bar

*Performance Bonus/Rx+ – do all sets unbroken!


 

LONGEVITY

3-Pos Snatch E2MOM
Every 2 Minutes for 10 Minutes perform:
3 Position Snatch (Hip, knee, floor)

SnGrp DL E2MOM
Every 2 Minutes for 10 Minutes perform:
3 Snatch Grip Deadlift
*10% more than 1RM Snatch

How fast can you row?
3 Rounds for time:
500m Row
20 Wall Balls 20/14

***Leave the rowers upstairs – You’ll appreciate the rest as you go up and down the stairs… then do your WB unbroken.


 

COOL DOWN

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

Friday, November 28th, 2014

Hey Folks!

Enjoying that Thursday Benchmark WOD?  It was a beauty – Really good times, if I recall correctly!  You guys are getting better at Double unders too eh?  Practice practice practice!

It’s a weekend!  I’m gone but Kristin and James will take care of you guys this weekend.  I’ve got 2 more weekends before I’m allowed to stick people with needles (acupuncture).  Gooooood times!

you may have noticed a playpen in the front – We’re collecting baby stuff for Infant Food Bank!  Bring in Food, Diapers, Clothes, Toys, Or other baby stuff that is new or used but clean.

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.


LONGEVITY

Press-PushPress-Jerk E2MOM
Every 2 Minutes for 10 minutes:
1 Strict Press + 1 Push Press + 1 Push Jerk – 75-85%

METCON-BOTH

That one WOD…
As Many Rounds (and Reps) As Possible in 12 Minute of:
5 Front Squats 135/95
5 Strict Pullups
20 Situps

COOL DOWN

Mobility – for real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team

Thursday, November 27th, 2014

Hey Folks!

Awesome WOD today – My butt was on fire during the row.  It’s almost like the people programming these WODs know what they’re doing 😉

The weekend approaches and Christmas Parties abound – Try to make good choices, even if it means crushing a hard WOD or some simple tabata squats before you go to help cushion the blow to the metabolism.  It helps!

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

Front Squat Test
Find your new 1 Rep Max Front Squat!

Tight Core, elbows up, and drive those hips up and through!


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

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

LONGEVITY

Upside Down Practice
Spend 15 Minutes working on being upside down:
Handstand walk, hold, wall runs (lifting hands while still on the wall – mimicking handstand walking, Wall walks – walking feet up the wall)
*Concentrate more on the holds, not Handstand push ups

Open WOD 14.1
As Many Rounds+Reps As Possible in 10 Minutes of:
30 Double Unders
15 Power Snatch (75/53)

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team

Wednesday, November 26th, 2014

Hey Folks!

Tomorrow is Wednesday!  Pump Day!

We’re on a bit of a strength cycle over the next couple months.  Aim to be deliberate in your movement, slow and controlled eccentrics, and explosive concentrics (i.e. controlled descent into the squat and explode out of the hole).

Bang Pow!  Keep it up guys!

WARM UP

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

LONGEVITY

Clean (pull+pull+clean) E2MOM
Every 2 Minutes for 10 Minutes perform:
2 Clean Pulls + 1 Clean

Back Squat E2MOM
Every 2 Minutes for 10 Minutes perform:
5 Back Squats @70%

HSPU/BJ Sprint + 1000m Row
As Many rounds As Possible in 5 Minutes of:
5 Handstand Push ups
10 Box Jumps 24/20

Then 1min. REST (i.e. transition time to get onto a rower)

Then Row 1000m for time.


COOL DOWN

Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team

Tuesday, November 25th, 2014

Hey Folks!

Great work on todays WOD!  It was a good mental challenge ,especially during those burpees 🙂

Here is a nice little “seasonal paleo cookbook” – Do you have any specific recipes you like?  Bring them into the gym!  We’ll put them up on a whiteboard 🙂

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 – 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

Bench/Pull up EMOM
Every Minute on the Minute for 10 Minutes:
Odd – 5 Bench Press @70%
Even – 5 Strict Pull ups (or weighted)

METCON-BOTH

Love thy kettlebell
For Time:
40 Two-Hand KBS
20 HR Push Ups
40 Goblet Squats
20 HR Push Ups
40 Two-Hand Swings

Rx = 50/35


COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team

Monday, November 24th, 2014

Hey Folks!

Awesome weekend – Super fun WOD (albeit hard and a little longer than expected haha), I think we’ll be experimenting with some like that in the future 🙂

I hope you all had a great weekend and are ready to get back at ‘er and kick some butt.  You know, I’ve been mentioning the ‘nog a lot lately (because it’s awesome), but there’s something else that could use a solid mention.  Clementines.  They’re back too.  Sit back with a bowl of those and watch the gremlins movie (it’s a Christmas movie, you know).  Perfect Sunday night.

WARM UP

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

HEALTH

Health – Back Squats (2×10), KB Swings (2×10)
Warm up to and then perform 2 working sets of 10 reps of the Back Squat. This will be lighter than you’ve been doing for your 2×5’s (I hope or you’ve been going too light haha).

KB Swings, 2 sets of 10 swings. Try to go a little heavier than you normally would. Swing to roughly eye level – not overhead.


Press 2×5
2 sets of 5 Press. Try to increase the weight from last week! 🙂

LONGEVITY

Snatch work – pull+pull+snatch
Every 2 Minutes for 10 minutes perform:
2 Snatch pulls + 1 Squat Snatch

OHS EMOM
Every 2 Minutes for 10 Minutes:
3 Overhead Squats @70%

METCON-BOTH

Mean WOD
For time complete the following:
30 Thrusters (95/65)
30 Burpees
30 Wall Balls (20/14)

COOL DOWN

Mobility – for real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team
, ,

CrossFitter of the Month – October 2014

Hey Folks!

This Month we couldn’t decide on just 1 person, so we had to choose two as the CrossFitters of the month!  They were 2 of the first people to go through our newly designed “fundamentals” and I think their dedication and progress has shown the high quality people that are drawn to our gym!  They are an inspiration to the whole gym, its’ trainers and members and they are always a pleasure to have in the gym.  This octobers “winners” are…

wedding pic

 

Tammy & Colin!  Here are their answers to our questions!

Names: Tammy & Colin Veevers

Age:  Tammy – 37, Colin – 38

Occupation:  Tammy – Special Education Teacher, Colin – Teacher

What was your exercise experience prior to crossfit?

Tammy:  I have always been active. I grew up in an extended family where EVERYONE swam competitively. I have always loved running. I think that runTammyVning has helped me cope with the most challenging phases of my life. It has always been my ‘go to’. I have always loved downhill skiing and now spend almost every winter weekend on the slopes with my family.

Colin:  I played a lot of different sports growing up. I spent a lot of time playing competitive basketball and soccer for team sports and I ran track (100m, 200m and 4×100 relay) all through high school (my claim to fame at track was making it to the 100m final at OFSAA and thinking “Wow, I must be the fastest white guy in Ontario right now”). I also participate in a lot of outdoor recreation sports like kayaking, canoeing, skiing, and climbing.

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

Tammy:  I started CrossFit in March of this year after listening to Megan and Andrea talk about how awesome it was every day at work! I was struggling to attain any sort of work/life balance. I knew I had to find something that was physically demanding and that I was driven to do.

Colin:  Tammy and I joined crossfit just after the March Break this year so it has been about 7 months now. We were sporadically working out at a globogym, but I never seemed to be motivated enough to make it more than once or twice a week and I never felt like I was reaching any sort of potential. Even during our Fundamentals session I could tell that Crossfit was something that was going to be awesome. It had the ability to hold my focus and make me set goals (like learning new skills) and it also had the ability to motivate me to push hard during WODs. I was excited to show up at the gym every time I could.

 

What is your favorite part about crossfit?

Tammy:  That may be hard to narrow down. I love the whole ethos of the place. No one ever seems to be in a bad mood. I can have the worst day, show up at CrossFit and leave feeling completely elated (slam balls are great for that). No matter how much of a struggle a WOD may be, you know you can’t give up because the person sweating next to you won’t let that happen. I love that I always have goals that I am working on and that I am so driven to accomplish them. I feel better…stronger than I did. I was in a tough spot at work the other day and found myself thinking…I just cranked out 300 push ups this morning…I can deal with this… but damn my triceps hurt!

Colin:  There are a lot of great things about Crossfit and specifically Crossfit Sudbury. The constantly varied exercises/WODs definitely keep me motivated to push hard, the staff is awesome and always there to coach, support and encourage (which I find amazing, as I like getting feedback to help drive improvement), and the community of people that attend the gym make it a very welcoming, encouraging, fun, and a motivating place.

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

Tammy:  My kids. People will tell Colin and I how lucky we are to have such great kids. That’s like saying you’re lucky to be good at CrossFit. There may be some inherent good genes involved, but mostly it is patience, team work, dedication and a lot of hard work that pays off.

Colin:  The accomplishment that I am most proud of is having an amazing wife and 2 incredible kids in my life who are up for all sorts of adventures.

OLYMPUS DIGITAL CAMERAFavorite workout or lift?

Tammy:  MURPH!!!!! I also really like Tabata and anything that involves endurance.

Colin:  I don’t know if I have a favourite workout yet, although I like seeing benchmark WODs come up so that I can monitor progress and gauge success. I also really enjoy the Olympic lifts. They constantly challenge me to improve my technique and mobility which provides me with excellent motivation to show up and work hard everyday I can.

Anything else you would like to share please feel free

Tammy:  I really appreciate the encouragement, patience, and expertise of all the coaches. I may not pick up on the first cue, or second, or tenth, but no one ever gives up on me. Thank you to all the staff who see their role at Sudbury Crossfit as more than just a job.

Colin:  I like that as much as you can celebrate your successes at Crossfit there are always other challenges ahead and goals to set. Currently improving my consistency on the box jump is something I am working towards.

Thanks so much for the great energy you bring to the gym and for being amazing role models for us all!  Keep up the great work!

 

Friday, November 21st, 2014

Hey Folks!

Bang-Pow!  KB swings all over the place.  I imagine the Strength gods from the eastern bloc were happy.  Or maybe just Pavel, since he’s a kajillionaire ever since selling the idea of a cannonball with a handle on it for strength training in the western world.

Tomorrow is Friday, which is another great day to enjoy some delicious nog.  500ml minimum per day intake as per my new bulking protocol.  The options are limitless – you can drink it in a glass, out of a mug, heck you can put in in a camelback and take a sip while you’re squatting.  Think about it.

We’re doing our holiday WOD and little daytime hot choco party on December 6th!  Also – Sharon (and Dani) are leaving us not too long after that, so we’ll be getting together at the Hardrock Gastropub that evening.  All are welcome!

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.


50 KB Swings
Perform 50 Kettlebell Swings. Normal swings (just to eye level, at the highest).

Break them up as you’d like. and try to be explosive. You may need to go a little heavier than usual.


LONGEVITY

Deadlifts & Hollow rocks
Every Minute on the Minute for 12 Minutes:
Odd – 3 deadlifts @75%
Even – 20 second hollow rock

METCON-BOTH

High quality H2O
As Many Rounds & Reps as Possible in 10 Minute of:
10 Handstand Push Ups
20 Lunges
40 Situps

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team

Thursday, November 20th, 2014

Hey Folks!

You were winning today and I liked it.  Some big cleans, some new cleans and some epic high fives in the gym (I’m looking at you Kaila) today.  Keep up the awesome work, Folks.  Also, don’t forget to drink your nog.  I PR’d my clean today for the first time in at least a year… I owe it to the nog.  #noglife

p.s. the Laptop has been replaced with an awesome desktop.  It’s a beauty and it’s begging for you to sign in to your classes with it.  Also – enter your WOD scores!  It’s free and super fun!  Plus then when we re-do stuff you’ll have an old score to beat.

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 – 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 🙂


LONGEVITY

Bring Sally Up
Rx:
Squat PR = # to use
350+ = 135
275+ = 115
225+ = 95
175+ = 75
<175 = 55
Or air squat

METCON-BOTH

Swings on swings on swings
1min per station – 3 Rounds
Two Hand Swings
Left Hand Swings
Right Hand Swings
Double Unders
REST

*Score is total reps.


COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team

Wednesday, November 19th, 2014

Hey Folks!

Laptop is BACK!  Thank goodness for the clever Folks at Jump+ in the mall it was a quick and easy fix.  I’m a lucky dude, replacing a macbook is no joke!

Boxes claimed some serious shins today – It happens to the best of us and it hurts every time.  We’ll heal up and remember next time to lift those feet up nice and high!

Congrats to everyone who PR’d their Bench press today too!  You guys are awesome, and you’ve been putting in the work – it shows! 🙂

Also – I know Rich Froning is fit in many other ways, but he snatched 305 at a body weight of 195 (pounds for both).  Here is a guy snatching just under 336 at 137.  For reference, weightlifters that weigh the same as rich are snatching around 400.  Very humbling, but at the same time, I don’t think CrossFit ever thought it would get even THAT close, while also being able to run a 5 Minute mile and do 20 unbroken muscle ups.  Very cool to see what specialization can do, but also how far we have come being “generalists”.

WARM UP

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

LONGEVITY

Clean Test day
Spend a little time working up to a clean 1 rep Max:
do some sets of 2 and then as it gets heavier, just singles.

No more than 3 failed attempts. Ideally Zero to 1 missed attempt.


T2B/PP/Sq WOD! Say whaaaaat?
5 Rounds for time:
5 Toes to Bar
10 Push Press 95/65
20 Air Squats

COOL DOWN

Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team