CrossFit Sudbury – Training – 30012015

Hey Folks!

Awesome Rowing clinic – Looks like you guys learned a lot of things and will be rowing your way (efficiently) to PRs and fun times!

It’s the weekend!  Keep that training up and keep smiling!

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.


Longevity

Jerk E2MOM
Every 2 Minutes for 10 Minutes perform the following:
2 Split jerks – Make them heavy, but not so heavy that you die trying to lower it back down to your front rack.

Metcon

It’s a metcon!
For time:
30 Thrusters (95/65)
30 Burpees
30 Wall Ball (20/14)

This one is pretty much a mental test and a sprint. Expect good times (~5mins?) from those who can turn off their brain and press the gas pedal down.


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

CrossFit Sudbury – Training – 29012015

Hey Folks!

Awesome work on todays WOD – that was an Adam remix of an Eric designed WOD.  I’m happy with it haha.

Rowing clinic is today (Thursday) evening from 6-8pm!  Get in there and learn how to be awesome at life with Curtis and Emily!

You’ve got 2 more days left in the first month of the year!  Not sure if anyone makes monthly goals, but these are the days to finish them up! 🙂

 

Warm Up

Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts

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

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

Metcon

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

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
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CrossFit Sudbury – Training – 28012015

Hey Folks!

Awesome Diane times today!  You guys are killing it!  Ensure on your handstand push ups that only your feet are touching the wall and that they touch the wall at lock out.  Falling away while pressing out doesn’t count 😉

Rowing Clinic is Thursday night from 6-8pm!  Check it out and change your life!

CFSudsRowingClinic

 

 

Have fun!

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.


LONGEVITY

Back Squat 8 E2MOM-10
Every 2 Minutes for 10 Minutes perform:
8 Back Squats @ 50-60%

Stuff and things.
For time, Complete the following:
50 burpees
5 Power Clean & Jerks (135/95)
50 Box Jumps (24/20)
5 Power Clean & Jerks (135/95)
50 kettlebell swings (70/50 – Russian)
5 Power Clean & Jerks (135/95)
50 Sit ups

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
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CrossFit Sudbury – Training – 27012015

Hey Folks!

Awesome work on pull u- er, I mean, Jackie!  Looked SUPER easy today after the strength portion 😉  Hey – We could have programmed Angie with no strength and it would have had more pull ups.  Have fun with your training and know that you can’t always be super fresh for every WOD or lift.  Set micro-goals like, “once I’m done the row, I’m not going to rest before grabbing my barbell… I’ll do 10 thrusters right away and THEN I’ll grab a sip of water”, or however you want to do it.  But micro-goals turns something that seems like it’ll “suck” into a series of achievements.  Bam! Positivity bomb!

Tuesdays Mobility session with Kristin is going to be about Spinal mobility, and stability.  There isn’t anyone in the gym that doesn’t need it.  I’ve seen people with ridiculously awesome hip hinges that can’t flex through their spine, people whose lower back OVERextends while their thoracic spine is stiff as a board.  And lets not forget the dreaded forward head position (which really gets in the way of thrusters and wall balls!)  Apparently I look at a lot of spines… who’d a thunk it!?!  Anyway, it’ll be worth checking out – you know it, I know it, Lucky knows it.

p.s. enlarge the features image for more info on the clinic!

WARM UP

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

HEALTH

Health – Bench 2×10, Ring rows 3×5
Work up to a working weight and do 2 sets of 10 Bench Press. Try to add weight each time this comes up.

Ring rows – 3 sets of 5 reps. Perform 3 seconds up, 3 seconds down. Full range of motion, complete control.


LONGEVITY

Snatch/TTB EMOM
Every Minute for 10 Minutes perform:
ODD Minutes – 3 Position Snatch (hips, knee, floor)
EVEN Minutes – 7 strict toes to bar (i.e. try not to kip.

METCON

Diane
Complete the following for time:
21-15-9 of:
Deadlifts (225/155)
Handstand Push ups

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
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CrossFit Sudbury – Training – 26012015

Hey Folks!

Awesome weekend – looks like you guys had a great workout both days this weekend.  Hopefully you got to work on some kinks or weaknesses.  How are you guys finding the training volume?  too much, too little, just right?  We try to undulate the volume a bit so that you guys have hard weeks and less hard weeks – Keep us up to date with how you’re doing! 🙂

This Thursday!  Rowing Clinic with Curtis Halladay and Emily Jago!  Very good idea to make it to this if you’ve got the time and want to improve your rowing performance and efficiency!

It is THIS Thursday from 6pm to roughly 8pm.  If you need to duck out early thats cool, but showing up late isn’t.  Write your name on the Whiteboard so we know if you’re coming and can gauge numbers for Curtis and Emily.  Thanks 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 – 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.


LONGEVITY

Bench Press/Pull up – 8 reps – EMOM
Every Minute for 10 Minutes perform the following:
ODD minutes – 8 Bench Press
Even minutes – 8 Pull ups

METCON

Jackie
For time complete the following:
1000m Row
50 Thrusters (45/33) ***
30 Pull ups

***Dropped empty barbells will incur and immediate 100 burpee penalty. Say no to dropped barbells!


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
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CrossFit Sudbury – Training – 23012015

Hey Folks!

It’s Friday!  Good times!  It was a tough week of training, but we’ve made it through – Hopefully you all enjoyed todays workout – it was a challenge for sure!  Can’t believe they did it with 50 reps of each thing and some people finished it!

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

EVERYONE

OHWL/Sit up EMOM
Every Minute on the Minute for 10 Minutes:
Odd Minutes – 10 Overhead Walking Lunges
Even Minutes – 15 Sit ups

DU/SB Cardio 🙂
Complete the following for time:
100 Double Unders
50 slam balls (30/20)
100 Double Unders

COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
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CrossFit Sudbury – Training – 22012015

Hey Folks!

Awesome work today – the morning crew had some ridiculous scores this morning.  That Clean and Jerk bar got heavy fast.  It’s important to practice picking up something heavy, properly, when you’re breathing heavy.  Being able to brace your “core” and be explosive while out of breath is a big deal… and it’s crucial to most athletic endeavours.

If you haven’t had a chance to check out the Biosteel stuff, give the samples a try, they’re relatively inexpensive, and see if you notice a difference with how you look, feel and perform.  Or if you notice a difference between it and whatever else you’re taking right now.  Do keep in mind the cost of Biosteel is typically more than your standard whey, though if you’re a small(er) person (i.e. ~150lbs) then the advanced recovery ends up giving you 60 servings for $80, which is pretty darn good.

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

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 Press 8-E2MOM-10
Every 2 Minutes for 10 Minutes perform:
8 Bench Press @65-75%

METCON

Modified regionals 50’s WOD
Complete as much of the following as possible:
For time:
30-calorie row
30 box jump overs, 24 / 18 in.
30 deadlifts, 180 / 120 lb.
30 wall-ball shots, 20 / 14 lb.
30 ring dips
30 wall-ball shots, 20 / 14 lb.
30 deadlifts, 180 / 120 lb.
30 box jump overs, 24 / 18 in.
30-calorie row

***13 Minute CAP.


COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
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CrossFit Sudbury – Training – 21012015

Hey Folks!

Awesome looking mobility class tonight!  AND there were some awesome performances at the 6 and 7pm classes too!  Winning!

Town Hall was great – thanks to everyone that came out!  You guys are the reason why I don’t mind working all day at this stuff 🙂  “Minutes” will be up soon and we’ll post any upcoming changes to the site as soon as we get them sorted out!

Also – Don’t forget the Biosteel “contest” is still ongoing!  Every time you buy a sample or product you get a ballot for the Biosteel “prize pack”.

Newest news!  Curtis and potentially another high caliber rowing athlete from LU are going to be coming out next Thursday evening from 6-8pm to run a Rowing clinic!  Learn from the best how to PR your everything on the rower, or how to strategize on the rower so you don’t blow up while you’re crushing ridiculous split times.  It’s likely to be a really good time – We’ll need you Folks to sign up please, as space will be limited.  I’ll put up a sign up “sheet” on the whiteboard at the gym!

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.


LONGEVITY

Back Squats 8 E2MOM-10
Every 2 Minutes for 10 Minutes perform:
8 Back Squats at 60-70%

Inconvenient C&J AMRAP
10 Minute AMRAP:
5 Burpees
10 Kettlebell Swings (Russian) 50/35

*Do one Squat Clean & Jerk at the beginning of every minute (including the first one) @ 65-75% of your Clean and Jerk 1RM


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
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CrossFit Sudbury – Training – 20012015

Hey Folks!

Great work today – nice little metcon that will make you more fit, but not crush your hopes and dreams for the rest of the week.  Sounds great, right?

Tuesday!  Performance Enhancement from 6-7pm!  Town Hall meeting at 8pm (likely till about 9) Should be a doozy of a day.

Keep up the awesome work in the gym!  Come on out to the meeting and let us know how we can best improve the gym and see our vision for the future.

WARM UP

2 Rounds – 10 Reverse Dislocates, 10 squats, 10 Pull aparts, 10 push up plus

HEALTH

Bench Press 2×5
Batwing 2×15

LONGEVITY

Every Minute for 10 Minutes perform the following:
ODD Minutes – 5 L-Sit pull ups (scaled to 5 pull ups and a 10 second L-Sit)
EVEN Minutes – 15 second Handstand Hold

METCON

Open WOD 11.2 – 15 Minute AMRAP:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24/20

COOL DOWN

Foam Roll – T-Spine, Lats, Glutes
Stretch – Pecs, Posterior shoulder

See you in the gym!
The CrossFit Sudbury Team

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CrossFit Sudbury – Training – 19012015

Hey Folks!

Excuse the different title for the WOD, I’m changing it to give us a bit of an edge for search engine results.  The number is the identifier for keeping track of the day though, DayMonthYear (in case you were curious).

Performance Enhancement this Tuesday at 6pm!  Knee-Ankle-Foot mobility to help with better positioning, box jumps, skipping, running, and anything where you end up in a squat.  Also if you get shin splints, plantar fasciitis or REALLY sore calves when skipping lots.

Town Hall Meeting is on Tuesday evening at 8pm!  It’ll be about an hour.  We’re going to touch on where the gyms been, what our plans are for the future, some of the results from the survey I posted last week and then take your input to help guide and mould our awesome community!

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
6 sets of 2 reps. Try to use the same band as you used for the 1s.

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

LungyRowy-Part Deux
AMRAP-8
8 Walking Lunges
8 Ring Rows
8 Jumping Squats
8 Toes to bar

COOL DOWN

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