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CrossFit Sudbury – Training – 01042015

Hey Folks!

Another month of 2015 is in the books.  Pretty crazy that we’re already 1/4 the way through 2015 right?

The Overhead single arm squats were fairly awkward, but imagine how much easier it will be to stabilize when you can hold a bar with BOTH hands 🙂

Keep up the great work in the gym – this week is more development, some hip extension work and a whole lot of leg work.  Next week we’ll be retesting our 3 Minute EMOM for the Snatch and Clean and Jerk.  While we very well may have improved peoples 1RM for each of these lifts – we’re more interested in knowing you can lift more at a higher percentage of your 1RM consistently.  That you’re more comfortable in some of those uncomfortable places, and feeling stronger and more stable.

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

Snatch Grip Deadlift EMOM
Every 2 Minutes for 10 Minutes:
3 Snatch Grip Deadlifts @110% of your max Snatch
*MAINTAIN YOUR POSITIONING – Chest and Hips should come up together as you sweep the bar back into your thighs. You shouldn’t hit yourself in the knees, if you do, start with the bar an inch away from your shins.

METCON

Superfun Wall Ball/Pull up WOD
4 Rounds for time:
15 Wall Ball (20/14)
15 Pull ups (scale up to chest to bar if possible)

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 – 31032015

Hey Folks!

So all the Open stuff is over and the Intramurals are coming to a close – We have one last task to complete – get your teams together and complete a team WOD!  I’d like to get all the teams together on the same day, but that might be difficult  can people PLEASE let us know what day/night/weekend works and we’ll try to set things up!

9am Classes are going to go on hiatus – we’ll revisit it in May/June or so, once the days a bit longer we’ll get some solid numbers out to the morning class 🙂

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

Single-Arm Overhead Squat EMOM
Every Minute for 10 Minutes:
5 Single Arm Overhead Squats*
*Switch sides each minute
**Use a Kettlebell or Dumbbell

METCON

C&J/WL/SU AMRAP
14 Minute AMRAP:
3 Clean and Jerks @65%*
20 Walking Lunges
20 Sit ups

*Scale to 6 heavy kettlebell swings (Russian style)


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 – 30032015

Hey Folks!

Awesome weekend!  You guys were amazing this weekend with 15.5 – it was a well programmed WOD and it was TOUGH but you guys showed wicked amounts of heart and guts.  Super inspiring and fun to watch!

Performance Enhancement is on this Monday morning 5:30am, and Tuesday night from 6-7pm!  Kristin is going to assess and improve your hurdle step – meaning better everything involving your legs.  It’s a sneaky way to test coordination and balance, which believe it or not is pretty important for everything from oly lifting to a simple box jump.

We’re going to be closed on Friday and Sunday this coming weekend (it’s Easter!) but we’ll be open Saturday and Monday for normal hours.  And I’ll make sure to program a doozy for Saturday to help work off some of those chocolate calories 😉

Today is the last day to submit your Open and Challenge scores – make sure you get them in!  We’re planning on putting together a big team WOD as the final event for our intramurals!  Let us know if the weekend after easter works for at least almost all of you hahah, your team will be relying on numbers, I’ll tell you that much 🙂

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 – 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


LONGEVITY

Violent Hip Extension EMOM
Every 30 seconds for 10 Minutes:
ODD Intervals:
1 Wall Ball to as high as you can possibly get it (20/14)
*Drive through those heels all the way up through the top of the squat HARD

EVEN Intervals:
1 Slam ball throw over/behind you as high/far as you can get it (without destroying stuff in the gym) (Grab the heaviest Slam ball available)

Probably a good idea to split big groups up so half are doing the ball toss while others are doing the wall ball.


METCON

High quality Metcon
3 Rounds for time:
10 Lateral Slam Balls
10 Hand Release Push ups
10 Box Jumps (30/24)*
30 Double Unders
*Step down, don’t jump down – to save your Achilles tendon ?

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
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CrossFit Sudbury – Training – 27032015

Hey Folks!

Tomorrows Friday!  AND we’ve got some solid Rowing and Thrusters to do this weekend – Looking forward to it 🙂

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 Slow EMOM
Back Squat
Perform 3 Squats* Every 2 Minutes for 10 minutes.
*3 seconds down, explode up

METCON

Nice little Chipper
For time complete the following:
50 Toes to Bar
40 Overhead walking lunges
30 Burpee over bar
20 Front Squats (135/95)
10 Push Press (135/95)

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 – 26032015

Hey Folks!

The last Open WOD will be released tonight (Thursday) – We’ll have it on at the gym and if you’re interested in coming to check it out, stop by! 🙂

I haven’t heard too much from folks about a good time to get everyone out for a big group/team WOD to crush the end of the Open (we’ll make the last one and it’ll be a beauty and a half!)

WARM UP

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

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

Clean complex EMOM
Every 2 Minutes for 10 Minutes peform:
1 Power Clean from the ground
+ 1 Hang Squat Clean
+ 1 Jerk (your choice – split, power or squat)

METCON

Hip extension! Encouragement!
4 Rounds for time:
15 Wall Ball (to a higher target, Men to the grey above the blue, Women to the blue line)
15 Ring Rows
15 Single arm kettlebell swings (switch arms on alternate rounds)

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 – 25032015

Hey Folks!

Awesome work today – the planks got HARD eh?  The pause clean grip deadlifts and violent hip extension were pretty exciting.  Expect some sore Hammies and Glutes – it’s going to be glorious!

For Folks doing the Open in the gym, or who just want to support their favourite team with an awesome Open shirt – we still have some available.  They’re pretty soft and comfy!  Let your coach know!

Keep up the awesome work guys – we’ve got 2.5 weeks left in this cycle and we’re going to retest some oly lifts.  It’s going to be beautiful

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

LONGEVITY

Press 10RM
Press
3 attempts for your 10 Rep Max

METCON

AMRAP the Rapper
12 Minute AMRAP:
5 Slam Balls (30/20)
4 Push ups
3 Burpees
2 Air Squats
1 Box Jump (HIGH)

COOL DOWN

Coolin’ down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team
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CrossFit Sudbury – Training – 24032015

Hey Folks!

Awesome work today on the WOD, in finishing up the Open, and doing the challenge!  Living the dream every day!

We have one more week of the Open!  We’re going to have some beverages at the gym and maybe a snack or something while we watch the unveiling of the last WOD 🙂

We’d like to do one final WOD/Bonus to finish off our Open Intramurals – And we’d like to get all the teams together for it at the same time.  The following weekend is Easter, which might make it difficult to get people in, but let us know what days work well and we’ll get something set in stone for a date/time and we’ll start planning the final, awesome-tastic challenge (with post challenge BBQ and beverages too!)

Warm up

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

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

Clean Grip Deadlifts E2MOM
Every 2 Minutes for 10 Minutes:
3 halting clean grip deadlifts
*Stop right in front of the knee cap for 1 second
*Use as close to 100% of your max clean as possible.

Metcon

Planky Rowing
Pair up with someone:
While 1 partner holds a plank, the other rows for 1 Minute. Switch.
Rest 30 seconds after each round
4 Rounds.
Score is total distance
*The rower must stop rowing if their partner loses their plank position.

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 – 23032015

Hey Folks!

We are BACK!  HUGE thank you to our amazing coaches for taking care of the place while we were away – and a huge thank you to you guys for (most definitely) continuing to be the amazing members you are!

Kristin is doing her Performance Enhancement for the morning crew tomorrow at 5:30am!  Get in there and get supple… you’ll feel great during todays training 🙂

We’re into the last week of the open – Today is the last day for 15.4 – I’m hoping to do it sometime around lunch.  Then we have one more awesome workout to complete.  Come by the gym on Thursday to watch the unveiling – We’ll have a beverage and watch what Dave Castro has up his sleeve (I’m thinking something ridiculous… like a 5 part WOD, or a crazy long chipper).

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.


Longevity

Settle Down there Snatch
Every Minute for 10 Minutes perform:
1 Snatch from the ground*
*When you catch the bar in the bottom – hang out for 1-2 seconds before standing it up.
**This is ALL about getting comfortable in the bottom
~70% should be appropriate. Add more if you feel like Hercules (or Athena?), less if you feel like the little centaur dude that played the flute

Metcon

Single arm FSq/SU/DU 5RFT
5 Rounds for time:
5 Right arm Front Squats (KB or DB, as heavy as you can perform well)
15 Sit ups
5 Left arm Front Squats
25 Double unders (75 Singles)

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 – Week of March 15th

Hey Folks!

This is set to auto-Post.  I haven’t gone through and made the perfect modifications on the WODs, but if anything seems a little too challenging, make sure you speak with your coach about it.  They’ll understand the intent of the workout and know how to best tailor it to challenge you best 🙂

Miss you guys!

MONDAY

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 – 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


Longevity

Pause Overhead Squats E2MOM
Every 2 Minutes for 10 Minutes:
3 Pause Overhead Squats @60-70% of your Snatch 1RM

Metcon

Your most and least favourite
5 Rounds for time:
10 Thrusters (115/73)
15 Slam Balls(20/10)

Cool Down

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

TUESDAY

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

Upside down practice
Upside down practice – 12 Minutes:
Handstands (wall and freestanding), Handstand walks, cartwheels (try doing them slowly, try starting with your other hand forward), try single arm handstands or shifting your weight side to side.

Metcon

Thats a lot of 2Min AMRAP
2 Minute AMRAP:
Single arm Kettlebell swings (Russian)
– Rest 1 Minute –
2 Minute AMRAP:
Burpees
– Rest 1 Minute –
2 Minute AMRAP:
Single arm Kettlebell swings (Russian/Other arm)
– Rest 1 Minute –
2 Minute AMRAP:
Burpees

Cool Down

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

WEDNESDAY

Warm up

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

Longevity

Every 2 Minutes for 10 Minutes perform:
3 One & a Quarter Front Squats*

*This means you drop down into a Front Squat, come not quite a halfway back up, then go back down and THEN come back up.


Metcon

Mini-Annie
Mini-Annie:
50-30-10
Double Unders
Sit ups

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MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)

THURSDAY

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 – 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

Jerk EMOM
Every Minute for 10 Minutes peform:
1 Jerk @ ~75% of your 1RM

Metcon

Good ol 21-15-9
For time complete the following:
21-15-9 of:
Power Clean (135/93)
Wall Ball (20/15)

Cool Down

Coolin’ down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff

FRIDAY

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 Slow EMOM
Back Squat
Perform 3 Squats* Every 2 Minutes for 10 minutes.
*3 seconds down, explode up

Metcon

DL/PU WOD
5 Rounds for time:
5 Deadlifts (70%)
10 Push ups

*Probably avoid if you’re doing the Open WOD the next day… or scale back the deadlift weight.


Cool Down

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
Holy moly that’s all the WODs!  Have fun with them!
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CrossFitter of the Month – February 2015

Hey Folks!

This month we recognize someone who has taken the time to improve their flexibility, stability, and strength over a fair amount of time!  This person has always been super coachable, which has led to numerous PRs and firsts.  We’re lucky to have them as such a great part of our community!  This Month we recognize…

ShelleyCapri

 

Shelley!

Congrats & Great work!  Here are Shelley’s answers to our questions!

Name: Shelley Swords

Age: 38

Occupation: Real Estate Investor

What was your exercise experience prior to crossfit?  

I played basketball for the Laurentian Lady Vees, Ontario Provincial team and a couple of years in Europe. Life after basketball: running, working out at a regular gym – I enjoyed the group classes ie: Spinning, Zumba, BodyPump…

CrossFit Open 15.2-6

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

I will have been doing CrossFit for 2 years this May. I love CrossFit because I feel like an athlete again. I love being coached, being able to get better at something… at age 38. I love how varied the workouts are and that I never know what I’m going to be doing next.

What is your favorite part about crossfit?

My favourite part about CrossFit is being able to ‘hang out’ – I mean, work out – with the coaches and other athletes at the gym. I enjoy spending time with such positive people. I like how everybody knows each other and gets excited about each other’s success. And it’s FUN!

My other favourite part about CrossFit is the mindset of working out to improve performance and fitness, as opposed to the mainstream idea (for women anyway) of just going to the gym to burn calories. Having two young girls, I want to show them that getting strong and fit is awesome! I’m grateful to be working out alongside lots of excellent role models.

SavShellSySkating

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

CrossFit-wise, I am proud of my last couple months of “firsts”. First Pull-Ups, first Rope Climb, first Chest-to-Bar Pull-Ups.   I am proud that I am stronger now and can do things I couldn’t when I was a varsity athlete in my 20’s.

CrossFit Open 15.2-44

Not really an ‘accomplishment’, but I am proud of what amazing young ladies my two daughters are becoming. I’m proud of recently completing my MBA, and I’m proud of my decision to start my real estate business so I could have a more flexible schedule to spend more time with my daughters.

FamilyFtMyersBch

Favorite workout or lift?

I like workouts with Double-Unders, now that I can do them. J   I like ‘For Time’ workouts with a set number of rounds, as opposed to AMRAP workouts. My favourite lift is the Clean and Jerk.

Anything else you would like to share please feel free

I’m grateful for all the coaches and athletes I get to work out with every day. Thank you for sharing your awesomeness with me!

 

Thanks Shelley for all your awesome work in the gym and for being such a great part of our community.