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CrossFit Sudbury – Training – 27022015

Hey Folks!

Awesome work on todays Open WOD from 2011!  I’m happy to say that I’m 5 reps fitter than I was in 2011 (which unfortunately isn’t that impressive), but I’m happy about it 🙂

Open WOD 15.1 looks like a doozy!  Pretty much ends up being a toes to bar workout – even if you’re good at them.  For some the snatch will be heavy, but for the most part, I think it’s going to be all about maintaining a nice back position on everything, saving your grip as much as possible (dropping snatches, mixed grip deadlifts) and trying to get through those toes to bar each time, even if you need to break them up into single, but consistent reps.

p.s. If you’re doing the Open WOD On Saturday – you likely want to skip these and do some mobility, light rowing and maybe some technique work on everything.  Let your coach know if you want/need to do the Open WOD tomorrow.

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

Back Squat 1RM
On a 12 minute timer you’ll find todays Back Squat 1RM

Make sure you’re hitting full depth and keeping things pretty!


Metcon

FridayWOD!
5 Rounds for time:
5 Back Squats
15 Ring Rows
25 Sit 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 – 26022015

Hey Folks!

Open WOD unveiling watching is going down at the gym tonight (Thursday) and then We’re headed to Fionn McCools for a beverage for Eric’s Bday!  Good times all around!

There’s also Weightlifting Club going on tomorrow night (8-9pm)!

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 🙂


Longevity

Press 1RM
12 MInute timer to establish todays Press 1RM

Metcon

Open WOD 11.6
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

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team
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CrossFit Sudbury – Training – 24022015

Hey Folks!

Winning!  Awesome work on the double unders and burpees.  It looked like a beauty lung burner.

So the Open WOD gets released Thursday night (we’re going to watch it at the gym if you’re interested in joining us!) – then you have from Friday until Monday evening to complete it and submit your score.  We’re trying to get lots of people out on Saturday as a nice big crowd helps with making it more fun and usually making people perform just a little bit better.

Warm up

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

Longevity

Clean & Jerk 1RM
12 Minute clock to establish a 1 rep max Clean and Jerk! 🙂

You can do a squat or power clean and a power or split jerk. Make them pretty though!


Metcon

2k Row + Front Squats
For time:
2k Row
20 Front Squats @70%

* break up the squats as needed – you’ll just end up having to rest – don’t sweat it! 🙂


Cool Down

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team
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CrossFit Sudbury – Training – 24022015

Hey Folks!

That looked like a super fun WOD – I had to scale it as my knee was feeling a little wonky.  Gotta know when to dial it back and when to push on, right?

This Thursday, we’re going to have a projector (thanks Sophski!) to show the Open WOD 15.1 unveiling!  Rich Froning versus Matt Fraser!  Should be a good time!  Come check it out!

Kristin is completing the next instalment for your FMS scores tomorrow night!  Be there or be square!  You guys might be able to use the next piece of Performance Enhancement before the Open WOD is released.

Warm up
2 Rounds – 10 dislocates, 10 Pull aparts, 10 Spiderman Lunges, 10 push up plus

Health
Press 2×5 (2 sets of 5)
Pull ups 10×1 (10 sets of 1)

Longevity
12 minute timer to find your Bench Press 1 rep max!  Have a spotter!  Know how to be spotted!  You still keep pushing, the spotter just helps you!

Metcon
Double Under Surfer on Acid – 3 Rounds for time:
75 Double unders (scale to 100 single skips, not 225)
21 Burpees

Cool Down
Stretch – Quads, Calves
LaX Ball – Calves & Achilles tendon, Pecs

See you in the gym!
The CrossFit Sudbury Team

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CrossFit Sudbury – Training – 23022015

Hey Folks!

Killer weekend!  The weather was really nice!  I hope most of you made it outside, even just for a little bit to get some of that sun on your face (in air that doesn’t feel like it’s freezing your skin off).  We had some awesome efforts in the gym this weekend!  Keep up that great work,  This week they unveil the first Open WOD!  Get signed up for the Open if you plan on competing (games.crossfit.com)!  It should be a blast either way!

Kristins morning Performance Enhancement class is on Friday, not Monday :). Also Tuesday evening 6-7pm as usual.

If you’ve been speaking with Stacey at all over the last few weeks you may know she’s headed to Kenya to climb mount Kilimanjaro!  She isn’t doing it “just for fun”, she’s hoping to raise awareness about some important issues – Here is a little info about her trip in her own Words:

I am taking part in a project called the Freedom Climb. It is a project the brings hope to women and children who are being exploited, enslaved, and trafficked due to modern day slavery. I will be climbing Mt. Kilimanjaro in just over 2 weeks to be a voice for these voiceless women and children. Climbing the mountain is purely symbolic of what these girls go through in their everyday lives, and the mountain they have to climb should they be lucky enough to be rescued. A few stats to bring you up to speed as this subject is largely swept under the rug.
  • Estimated 30 million people enslaved in the world today.
  • $32 billion a year industry. (PImps can sell girls often 25 times a day whereas you can only sell drugs once)
  • 2nd fastest growing industry behind drugs.
  • 50% trafficked are women and children.
  • 50% are under age children.
  • Average age is 12-14 and dropping (younger girls are less likely to have STDs).
As you can see modern day slavery is a huge problem in our world. Worse than it has been ever before in history. We may not be able to eradicate slavery with one climb but we can touch the lives of many girls who need our help. You can join with me in my climb by making a small donation if you’d like. All donations go to programs working directly with girls at risk of being trafficked in prevention, or rehabilitating girls who have been rescued. We have been fundraising for months and have already raised $52,000. Our goal is $60,000.
I have been training for months and CrossFit Sudbury has been an important area of my training. Mt. Kilimanjaro is the highest freestanding mountain in the world at 19,400ft. It will be a 7 day round trip to get to the top of the mountain and back down. The peak of the mountain is called Uhuru Peak which translated is Freedom, making this the perfect place to reach for our climb.
Stacey heads out this week – We’re hoping she has an amazing experience and we’re proud to have helped with her training! 🙂
Let’s have an awesome week of training and fun and keep being amazing!  (Sorry about the video I think I JUST posted this one haha, but it has a great demo of one of the warm up moves)
Warm up
2 Rounds – 10 dislocates + Weight, 10 spiderman lunges, Squat therapy with emphasis on ankle dorsiflexion and add in some thoracic extension/rotation (by putting one shoulder inside your knee, and reaching the other arm and looking toward the sky, pause for a couple seconds, then switch – as seen at 43 seconds into the video)
Health
Back Squat 2×5
Kettlebell Swings 2×15
Longevity
12 Minute clock to work up to a 1 rep max Snatch.  Be smart.  Make them pretty not just heavy.  There’s no point in doing a really heavy, really ugly lift.  Power snatches are ok if you aren’t comfortable dropping into the full squat yet.
Metcon
“Ali-Cat”
AMRAP-12
15 Push Press 95/65
10 Pistols
5   T2B
Scaleable to:
15 push press (or push ups if overhead isn’t a great place for you)
10 weighted step ups (grab a pair of dumbbells or kettlebells)
5 “reverse” sit ups (i.e. still laying flat, but then bringing your feet to your hands while holding a rug upright)
Cool Down
Stretch – Glutes, Hamstrings, Triceps
LaX Ball – high hamstring (sit on a box or bench and put the ball right below your butt bone – then move your thigh back and forth, slowly – you’ll find some tender spots)
See you in the gym!
The CrossFit Sudbury Team
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CrossFit Sudbury – Training – 20022015

Hey Folks!

It’s been an awesome week!  A fast one too 🙂 it’s Friday and that means you guys are in for a treat.  Another super secret, mega awesome WOD.  Maybe not that secret…. it’ll be posted below.  But I might start leaving some WODs to be “secrets”.  What do you guys think about that?  no more cherry picking?

I’m working hard to get the Tshirts in on time, but it looks like they’ll likely be in a little late (sad face).  But I’m doing everything I can to fix this problem!  They should be pretty though! 🙂

Lots of good times ahead!  We’re hoping to get our hands on a projector to watch the Open WOD announcement in the gym!  What do you think?

Warm up
2 Rounds – 10 Dislocates+10 weighted dislocates, 10 air squats, 10 toe touches, 10 Presses with an empty bar (and REALLY reach the bar up at the top, head and chest through, keep the bar directly overhead)

Health
Press 2×5, Pull ups 6×2

Longevity
EMOM-5
2 Halting Jerks (pause for 2 seconds in the “bottom” of the dip, should still be upright, weight on heels)
EMOM-5
5 Press @60%

Metcon
Complete for time:
50 Thrusters.  5 Burpees every time you put the bar down.  Use an appropriate weight (Sprint-75/53, Grind-95/63, Beast-115/73)

Cool Down
Stretch – Hamstrings, Quads/Psoas, Triceps (Reach hand over and behind head and pull elbow in the same direction)
Foam Roll – Quads, Calves, Hamstrings

See you in the gym!
The CrossFit Sudbury Team

CrossFit Sudbury – Training – 19022015

Hey Folks!

Killer work on todays WOD!  I know there have been a couple renditions of “Cindy” over the last few weeks.  There is likely to be a fair amount of body weight, “engine” WODs in the open.  So we’re trying to train you guys to get used to it and to build up that engine, and you’re all doing great 🙂

Friday morning Kristin will be doing her “Performance Enhancement” from 5:30am-6am for the morning crew – and then the morning classes will go as planned.  Go in early, get supple and then get a great workout in!

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

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

Metcon

“Core”WOD (WL/SB/PL)
4 Rounds for time:
20 overhead walking lunges (35/15)
20 Slam Ball (20/10)
30 second plank

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 – 18022015

Hey Folks!

Great return to the gym today!  The 9am crew were present for the inaugural class!  It was epic.  Life changing.  Other, overly emphasized word 😉  It was nice to have though and I’m happy to offer it for Folks if they’ll come in for it!  Tuesdays and Thursdays.  9AM.  It’s there for you.

Kristin first installment of the FMS inspired Performance Enhancement went really well – and now whoever was present has their first score in their sheet!  Keep your sheet with you and bring it next week for the next movement!

Warm up

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


Longevity

Snatch+FSq E2MOM
Every 2 Minutes for 10 Minutes perform:
2 Snatch + 5 Front Squat*

*Feel free to drop the bar, then clean it for your Front Squats. They’ll be done right after the Snatches, though it doesn’t need to be immediate/seamless.


Metcon

12 Minute Cindy+
12 Minute AMRAP:
5 Pull ups (Chest to Bar, ideally)
10 Hand-Release Push ups
15 Air Squats

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
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CrossFit Sudbury – Training – 17022015

Hey Folks!

We’ve programmed 100’s of workouts.  We’ve taught people how to move well, consistently.  We’ve taught you about recovery and all sorts of other fun topics.  Now, the one thing, you need to do to achieve all of your CrossFit goals.  To hit that next PR, to sleep better, to de-stress more and to answer the worlds question – WHAT will CrossFit Sudbury do that will blast your mind into a whole new dimension???

You won’t believe it.

It can’t be true.

It’s amazing and it will destroy every concept of being you’ve ever considered!!!

Can you guess what it is??????

CAN YOU????

…..

….

….

Are you guys excited?

I’ll tell you what it is…

We’re going to post another WOD!

Yeah, it turns out that’s the secret.  Apparently working out consistently, doing your stretching, foam rolling, eating well, getting your sleep, some adjustments, some physio and massage when you want/need, and de-stressing on the regular.  That’s the secret.  The problem?  You need to do it ALL the time.  Pfff… what kind of deal is THAT?  It’s the truth.  Anyone who tells you otherwise is lying.

oh yeah!  9AM classes are starting tomorrow! (Tuesday the 17th) Come workout and have some fun at our new class time!  Tuesdays and Thursdays at 9am starting THIS week!

Also – Performance Enhancement!  This Tuesday night, and then Friday morning this week.  Kristin is breaking down the FMS and attacking one piece at a time.  You’ll all get a little hand-out score sheet.  Bring it with you over the next 5-7 weeks and by the end you’ll have your cumulative FMS score! (A measure of your risk of injury doing physical activity)

Well, hopefully my sensational headline and awesome lead-in writing caught you though!  Onto what we do best… having fun and working hard!

Warm Up

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

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


Press 1RM
Spend some time warming up and then going for a Press 1 rep max!Use the chart at the back of the gym as a rough guide for weights to use as you warm up.

*For Health folks – fit in your pull ups between sets 🙂


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 😉


3×5 Back Squat
Warm up to, then perform:
3 sets of 5 Back Squat @70%

Metcon

WB/DL/BJ AMRAP-10
AMRAP-10 Minutes:
10 Wall Balls 20/14*
10 Deadlifts 185/135*
10 Box Jumps 24″/20″*

* Scale to appropriate weights and heights, this workout should entail constant movement. Set a pace and try to keep it up the whole 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

CrossFit Sudbury – Training – 13022015

Hey Folks!

Awesome work on todays WOD – it looked kinda mean, but also kinda fun.  You guys have been killing it lately and we’re very proud 🙂

For the classes we’re trying to implement a bit more structure to the warm up and cool down, so look to your coach and help them out by being attentive when they go over everything – you may learn a little something about the warm ups and cool down pieces that could change your performance a lot for the better!

Tomorrow is the last day to sign up for the Open Intramurals!  T shirt orders are going in likely tomorrow night so that we can receive them in time for the open 🙂 The preliminary mock-ups are looking pretty sexy.

Warm up

General Warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges

invisible Fran
With a PVC pipe, perform the following:
21-15-9 of:
Thrusters
“pull ups” – start with the PVC overhead and pull it down under your chin then return it overhead to complete 1 rep.

Have fun with this one!


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

Deadlift 8 E3MOM-12
Every 3 Minutes perform:
8 Deadlifts at 55-65%
* Perform 8 Wall Ball to a higher target than usual after each set (men hit grey above the blue line, women hit the blue line)

Metcon

KB Sit up fun
50-30-10 rep rounds for time of:
Kettlebell Swings
Sit ups

Cool Down

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