New Years Eve 2014!

Hey Folks!

It’s that day!  New Years eve – a big deal for some, not a big deal for others, somewhere in between for most.  Hope you’re having fun, maybe come in and hit a WOD to earn those liquid calories later in the evening.  We’re going to be open:

6am-8am

12noon-2pm

Not a tonne of hours, but should be enough to get your workout in!

Kristin is doing her Mobility for Performance Enhancement EVERY Tuesday starting this coming Tuesday.  You can come and go, but you’re going to get the most benefit from coming as often as you can.  I’ve been helping her out with it’s development, and we’re planning on adding mobility, stability and straight movement skill, but there’s a certain order that can help with that development.  So come try it out and let us know what you think!

WARM UP

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

EVERYBODY!

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!)

Deadlift E2MOM
Rest 2 Minutes/use this time to prep your bar with a 70% Deadlift

Every 2 Minutes perform 5 Deadlifts at 70%


Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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

Tuesday, December 30th, 2014

Hey Folks!

It’s that time of week again!  It’s Tuesday!  Yay!  I’m not sure why that’s exciting but someone, somewhere is very excited for tomorrow – and that someone could be YOU.

Kristin is planning a “Mobility for the purpose of Performance Enhancement” (not that kind of performance… sickos haha) workshop series!  Coming to a CrossFit Suds evening near you!  Keep your eyes peeled for the whiteboard and sign up early, She’s pretty excited about bringing this stuff to you guys and I’m excited too, as I can foresee epic PR’s and just ridiculously high quality movement in the future.  It’s glorious!

Thanks so much for all the amazing donations to the Infant Food Bank!  I’m not sure when they pick things up, but I think it’s soon – the overflowing Pack n’ Play is a nice picture of how awesome our members are.  Lotsa good karma coming back to you guys!

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 – 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 🙂


Barbell+DU chipper WOD-Health
For Time:
15 Overhead Squats
50 Double Unders
15 Push Press
50 Double Unders
15 Front Squats
50 Double Unders
15 Deadlifts
50 Double Unders

LONGEVITY

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

Barbell+DU Chipper
For Time:
15 Snatch 95/65
50 Double Unders
15 Push Press 95/65
50 Double Unders
15 HPC 95/65
50 Double Unders
15 Deadlifts 95/65
50 Double Unders

COOL DOWN

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

Monday, December 29th, 2014

Hey Folks!

Only a few more days left in 2014 – Sounds like you guys had an awesome time with James, Eric and Lisa this weekend, We’re lucky to have great people coaching at our gym!

Let’s use the next few days to get a head start on crushing into the new year.  We’re still going to be biasing the programming towards strength and power for the next month or so before tapering off into pure metcon and general physical preparedness for the Open (though it sounds like new rules might make this a bit of a lift goal for most of us?  We’ll keep our ear to the ground on this one!)  Either way, we want to get strong, but we want to get strong for a reason!  Gotta be skilled, flexible, fast and balanced/coordinated with that strength to get the most out of it!

The last few days of solid bulking are upon us.  I managed to pack on 20 pounds this season, though pull ups, ring dips and handstand push ups are encouraging me to shed some of the unnecessary weight and (hopefully!) retain all the strength and size I’ve gained.  Soon, shredding season will be upon us.  Let’s enjoy our nog while we plan out our next month or so.  Planning, preparing and cooking are going to be on the top of the list for the next few months.

Enough talk!  Here’s the WOD!  See you at the gym/clinic tomorrow!

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


Pull ups
1 Strict Pull up Every Minute for 10 Minutes – Use the Longevity Front Squat clock and keep an eye for the in-between minutes 🙂

LONGEVITY

2HHSn E2MOM
Every 2 Minutes for 10 Minutes perform:
2 High Hang Snatches @~65-75%

* You shouldn’t be erring from good form or missing any lifts (1 or 2 brain fart misses is acceptable – but remember, we want to practice success, NOT failure)


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

METCON

Skillful AMRAP (HSwalk, RopeClimb, BJ)
AMRAP-12:
10 ft. Handstand walk
3 Rope Climbs
15 Box Jumps

Scale to:
AMRAP-12
5 HSPU
10 Ring Rows (strict, as close to laying flat on the ground as possible, rings to armpits)
15 Box Jumps


COOL DOWN

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

Christmas Eve 2014!

Hey Folks!

It’s Christmas Eve (pfff!  More like Christmas Adam!)  and we’re doing an awesome WOD, BUT, we’re closing a little early – open 6-8am and also 12-2pm but that’s it!  Get in, crush extreme and then head out and be merry with some Nog and some of your favourite people!

James is planning on being in the gym on Boxing day from 10-12 or something along those lines – maybe ping him in the Facebook group and ask when he’ll be there.

Hope you liked the sandwich WOD today – not sure why it’s a sandwich WOD but it was.  Merry Christmas (I won’t be posting again until next Monday) and have an amazing day if I don’t see you tomorrow!  Lots of love to you guys, because of you all Our coaches enjoy their “jobs” and get to make people healthier, stronger, more flexible, more powerful, and generally sexier every day.  That’s a special thing 🙂

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

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

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

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

Tuesday, December 23rd, 2014

Hey Folks!

It’s the day before Christmas Eve!  Holy moly!  We had an awesome crew through the gym today – Keep up the great work!  Another Slam Ball bit the dust.  Might be time to invest in a handful of new ones.

What kind of stuff would you like to see in the new year?  Seminars?  Workshops?  Informational Blog Posts?  More social get togethers?  Lobster races?  Let us know! 🙂

WARM UP

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

HEALTH

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

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

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

Deadlift E2MOM
E2MOM-6
5 Deadlift @70%

2MINUTES REST to increase weight

E2MOM-6
3 Deadlift @ 80%


METCON

MetCON Sandwich Party!
Perform the following for time:
7 Back Squats (Suggested load – 60%)
20 Overhead Walking Lunges
50 Sit ups
20 Overhead Walking Lunges
7 Back Squats

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

Monday, December 22nd, 2014

Hey Folks!

Great weekend – Hope you all had a good time and finished up your holiday shopping.  I didn’t quite, but we’ll get there.

I posted up a a little “challenge” on the “word of the week” whiteboard – Check it out!  Hopefully it helps over the next couple weeks!

WARM UP

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

HEALTH

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

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

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

5 Back Squats E2MOM
Every 2 Minutes for 6 Minutes:
5 Back Squats

3 Back Squats E2MOM
Every 2 Minutes for 6 Minutes:
3 Back Squats – Go a little heavier than the sets of 5 if you can

METCON

Almost Christmas!
3 Minute AMRAP:
Wall Balls

Rest 1 Minute

3 Minute AMRAP:
Slam Balls


COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team

Friday, December 19th, 2014

Hey Folks!

It’s friday!  Yesssssss.  Keep it up you guys are my heroes!  I’d write more but we’re on a tight schedule tonight.  Make sure over the next week before Christmas you give out lots of Hugs.  Everyone (almost everyone) loves a good quality hug.

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.


LONGEVITY

Back Squat/HSPU EMOM
Every Minute on the Minute for 10 Minutes:
ODD – 5 Back Squats @70%
EVEN – 5 Handstand Push ups

METCON-BOTH

EMOM as a WOD?!? How dare you!!!
Every Minute for 12 Minutes perform:
ODD Minutes:
3 Pullups
6 Pushups
9 Squats
+AMRAP Burpees (with remaining time in minute)

EVEN Minutes:
Rest

Score is total #of Burpees


COOL DOWN

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

 

Thursday, December 18th, 2014

Hey Folks!

Another day in the books!  That was a super fun one – the ring dips making an appearance lately is kinda nice.  It’ll pay off nicely the next time push up day rolls around!

You guys are doing great and I’m so proud of our gym for making it in during this week (and hopefully next week too!)  It’ll help to keep us all sane and get those pre-Holiday cheer muscles primed and ready to look good!

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 🙂


LONGEVITY

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

METCON-BOTH

Open WOD 13.2
AMRAP-10 Minutes:
5 Push Press 115/75
10 Deadlift 115/75
15 Box Jumps 24/20

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!

See you in the gym!
The CrossFit Sudbury Team

Wednesday, December 17th, 2014

Hey Folks!

Wow – so going out REALLY hard on that row was a bad choice haha.  Super fun/challenging WOD.  It’s nice to attack those weaknesses as often as possible (without getting your hopes and dreams completely crushed).

Keep up the great work everyone.  Christmas is just around the corner and it’s going to get busy over the nnext few weeks.  Make the time to come in, even if you need to come in during open gym to crush the WOD and then peace out.  It is possible to spend just a half hour here (though it’s often tough to leave, right?)

WARM UP

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

LONGEVITY

Halting Squat Clean E2MOM
Every 2 Minutes for 10 Minutes perform:
2 Halting Squat Cleans*

*like a normal clean off the floor except that you’ll pause for 1 second right at the knee. We do this to emphasize pulling yourself (and more importantly, the bar) into the right position as it’s coming off the floor. Nothing will derail a PR attempt like it feeling “weird” coming off the ground! Heavy is ok… weird is not 😉


Deadlift E2MOM
Every 2 Minutes perform 5 Deadlifts at 65-75%

Rope/Dip/Slammer for time
5 Rounds for time:
1 Rope Climb
10 Ring Dips
20 Slam Balls

COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team

Tuesday, December 16th, 2014

Hey Folks!

Awesome day today – It’s nice to be back at it and putting in some hard work!  9 days to Christmas!  Who’s excited?

Pre-Christmas gains are coming these next couple weeks.  Couple some heavy lifting and explosive lifts with some nog, some quality foods and some awesome sleep – You guys are going to continue crushing extreme!

So, we’re closed on:
Christmas & New Years day

Closing early on:
Christmas Eve (open for morning classes and then 12-2pm)
New Years Eve (open for morning classes and then 12-2pm)

We’re still sorting out the other hours (Boxing day, and the weekend after Christmas)  Gotta find the balance between working and spending time with family! 🙂 We’ll let you know ASAP!

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

Press & L-Sit EMOM-10
Every Minute on the Minute for 10 Minutes:
ODD Minutes – 5 Strict Press
Even Minutes – 20 sec L-Sit

METCON-BOTH

It’s a WOD! with Rowing even!
For time complete the following:
2000m Row
Then:
3 Rounds for time:
20 Wall Ball 20/14
10 T2B

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