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CrossFit Sudbury – Training – 01052015

Hey Folks!

It’s Friday!  Boom-Pow!  Helen!  It’s a great Benchmark a one that won’t leave you feeling wrecked.

WARM UP

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

HEALTH

Health – Power Clean 5×3
Power Clean
5 sets of 3 reps

*Add 5 pounds each session.


Health – Chin ups – 3 sets of max reps
3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.


LONGEVITY

Power Clean & TTB EMOM
Every Minute for 10 Minutes:
ODD Minutes:
3 Power Cleans @~75%
EVEN Minutes:
5 Strict toes to bar

METCON

Helen
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

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 – 30042015

Hey Folks!

Awesome work today!  Super fun partner WOD (they always are) and we had some serious power output.

For those signed up for Battle Beyond the Barbell – we need your T-shirt sizes ASAP – otherwise there is no guarantee you won’t get an extra small.  Just sayin’.  Also – other info for the competition (team names, payments, etc.) would be appreciated as soon as you can get it to us!

Wing night was an awesome success!  Great times hanging out with you guys!

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 – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.

Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


LONGEVITY

Back Squat 10 E2MOM
Every 2 Minutes for 10 Minutes:
10 Back Squat @60%

METCON

FSq+RD For time
7 rounds for time:
5 Front Squats (165/113)
7 Ring dips*

*Do your ring dips on the muscle up rings, if possible.
**Scale to banded dips, bench dips, or hand release push ups as needed.


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

CrossFit Sudbury – Training – 29042015

Hey Folks!

Just in time for your pecs to be sore again, right?  Good times on that WOD.  I was chasing Colin as fast as I could but couldn’t keep up, and there were a fair amount of times faster than us too.  I always like those 10-1 WODs – they get exciting at the end haha.

Wing night at The Doghouse for those who’re interested Wednesday night at 8ish?  Hope to see you guys out 🙂

Also – Mark it in your calendar for next week!  James is putting on a running clinic and it’s going to make you a far more efficient runner.  Be there.  The summer worth of running WODs will thank you.

Thursday, May 7th from 6-8 PM
Saturday, May 9th from 12-2 PM

*This clinic is free for members but will also be open to non-members for 10$

WARM UP

Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

LONGEVITY

Press/HamCurl EMOM
Every Minute for 10 Minutes:
ODD Minutes:
6-10 Presses @60%
EVEN Minutes:
5 Partner Hamstring curls

Run/RR+WB For time/AMRAP – For time score
Partner WOD:
16 Rounds for time (Each partner runs 8 times):
Partner A: Run 200m
Partner B:
AMRAP:
5 Ring Rows
10 Wall Ball (20/14)

i.e. A runs while B does the AMRAP. When A gets back, they continue B’s work on the AMRAP while B runs 200m.

Score is both total time, and Rounds + reps


Run/RR+WB For time/AMRAP – AMRAP score
Partner WOD:
16 Rounds for time (Each partner runs 8 times):
Partner A: Run 200m
Partner B:
AMRAP:
5 Ring Rows
10 Wall Ball (20/14)

i.e. A runs while B does the AMRAP. When A gets back, they continue B’s work on the AMRAP while B runs 200m.

Score is both total time, and Rounds + 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
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CrossFit Sudbury – Training – 28042015

Hey Folks!

Awesome work today.  I’m surprised the number of people who made it through 12 minutes of Snatches! You guys are going to have some SORE traps haha.  It’s all good, from what I hear traps are the new abs.  Except the great distinction between the two is that weak people can have abs if they’re skinny enough.

Wing night wednesday night!  Be there or be less satisfied by a non-Wing meal.

Kristin’s “Performance Enhancement” AKA “Movement Prep” is still going strong on Monday mornings and Tuesday evenings (i.e. tomorrow from 6-7pm).  Get out there and try it out – Your body will thank you!

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 – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.


Max Pull ups – 3 sets
3 sets of of max pull ups.

*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)


LONGEVITY

Bench Press 10 E2MOM
Every 2 Minutes for 10 Minutes:
10 Bench Press @60%

METCON

10-1 SB/BJ/SU
10-1 for time, of each:
Slam Balls
Box Jumps
Sit ups

i.e. 10 Slam Balls, 10 box jumps, 10 sit ups, 9 slam balls, 9 box jumps…


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 – 27042015

Hey Folks!

Great weekend!  Looks like the weather is improving over the next week or so – that could be good news for more running WODs!  Yes!

Check out the whiteboard at the gym!  There’s still a few spots for the Battle Beyond the Barbell, some spots on a the marathon relay race for Sudbury Rocks, James’ running Clinic, and Eric’s epic floor cleaning PR.  Important stuff haha.

We’re planning on going out for wings this coming Wednesday night, to the Doghouse.  Come on out!  The more the merrier!

p.s. Who wants to go see the new Avengers movie???

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 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.

Health – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds

LONGEVITY

Death by Power Snatch
Every Minute, add 1 rep to your set until you can’t complete the RX’d number of reps in that minute.

Eg. Minute 1 – 1 Snatch
Minute 2 – 2 snatches
Minute 3 – 3 Snatches… etc. etc.
*Use 50-60% of your max snatch.
12 Minute Cap.


METCON

2008 Games WOD – Deadlift/Burpee
5 Rounds for time:
5 Deadlifts (275#/173#)*
10 Burpees

*Scale appropriately, 65-70% of your 1RM deadlift


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 – 24042015

Hey Folks!

It’s Friday!  It’s been a tough week of training, but I know you guys can stick it out for one more day.  Sexy Friday is happening!  Get yoked AND a sweet bicep pump going before you leave the gym today haha

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 – Power Clean 5×3
Power Clean
5 sets of 3 reps

*Add 5 pounds each session.


Health – Chin ups – 3 sets of max reps
3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.


LONGEVITY

Deadlift/Curls EMOM
Every Minute for 10 Minutes:
ODD Minutes:
3 Deadlifts @70% (overhand grip only)
EVEN Minutes:
10 Bicep curls (either straight barbell, or dumbbells [5/side or bilateral])

METCON

Tabata Party
Tabata Party!
Kettlebell Swings (50/35)
Ring Rows
Thrusters (75/53)

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 – 23042015

Hey Folks!

It’s Thursday!  It’s been an awesome week of training – Let’s keep riding that train and crushing extreme!

We’re planning a Wing Night next week on Wednesday at 8ish at the Dog House – Looking forward to getting together with folks outside of the gym!

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 – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.

Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


LONGEVITY

Handstand Holds EMOM
Handstand holds
Every Minute for 10 Minutes perform:
10-15 seconds (Remember: legs together, toes pointed, reaching up and pressing up towards the ceiling the whole time! Make these active)

METCON

Amrappyrappyrappy
6 Minute AMRAP:
6 Push Press
12 Walking Lunges

-Rest 3 Minutes-

6 Minute AMRAP:
6 Toes to Bar
12 Burpees


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 – 22042015

Hey Folks!

Awesome work today – Looks like you guys are still getting used to Power Snatches instead of Full Snatches.  The reason we’re doing Power is because we’re concentrating on making you guys explosive and more aggressive with your hips.  You guys are nice and strong, now we want to add some speed to that strength.

Also, remember you can log your workout results on the computer you sign in on!  If you’ve been keeping track, when we repeat WODs or lifts, you can see where you were and where you’re going.  Do it.  I know the WOD tracking isn’t mind blasting at this moment, but it’s only going to get better.  Zen planner is planning on unveiling even more stuff around the time of the games.  It’s a little ways away, but then you’ll have all that data already in there.

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

Bench Press + Sit ups EMOM
Every 2 Minutes for 12 Minutes:
12 Bench Press @50-55% + 10 KB swings

Grace
For Time:
30 Clean and Jerks (#135)

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team
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CrossFit Sudbury – Training – 21042015

Hey Folks!

Awesome work today.  That was  beauty WOD.  Great progress without feeling destroyed.  If you didn’t see, the results for the intramurals are up in the blog and the prizes were announced!

We’re 7 weeks away from the Battle Beyond the Barbell!  Tell your friends, get signed up and come on out!  It’s going to be a blast and you guys are in for a fun, but challenging test of your fitness – all in support of the Janis Foligno Foundation!

WARM UP

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

HEALTH

Health – Deadlift – 1×5

Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.


Max Pull ups – 3 sets

3 sets of of max pull ups.

*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)


LONGEVITY

Snatch/Pull ups EMOM
Every Minute for 10 Minutes:
ODD Minutes:
1 Power Snatch + 1 Snatch @60-70%
EVEN Minutes:
20 seconds of controlled strict pull ups

METCON

Bear Crawl WOD
3 Rounds for time:
2 lengths bear crawl
5 very high box jumps
30 Wall ball (in sets of 5 – let the ball hit the ground after the 5th rep each time before picking it up and starting again).

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 Open Intramurals Results!

Hey Folks!

Awesome work this year in the Open!  It was pretty fun and was nice to see people crushing the workouts, but not taking them too seriously.  It worked out great as it didn’t interrupt our programming this year, which was nice (since almost everyone PR’d at least 1 lift when we tested the Power Lifting Total).

The last workout was pretty fun and everyone came together well to complete it!  Here are the results (and the prizes for each team!)

The prizes are based on loosening up all that tight tissue that we’d earned over those 5 weeks (and the weeks since).  Ask your coach about collecting your prize 🙂

3rd Place – Chalk Dirty to Me – You get your own LaX Ball – not exactly mind blowing, but super helpful to have with you at work/home when that delayed onset muscle soreness kicks in.

2nd Place – Turn down for WOD – Roll out that tight tissue with your own “stick”, like the ones we have up on the shelf with the foam rollers.  Sometimes you gotta get into those corners and don’t feel like rolling on a foam roller in weird positions.  Dig in with your own Stick!

1st Place – MotherThrusters – Why use your own energy to loosen yourself up?  If only there was a way we could just lay on a comfortable table and have someone else do all that hard work.  You guessed it, everyone on the Red team earned themselves a complimentary 60 minute Massage with Crystal.  Let Jaz, Kristin, Crystal or myself know when you’d like to book in and we’ll set up the appointment for you!

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Bang Pow!  Get supple, maintain it, and then set your sights on the Battle Beyond the Barbell!  It promises to be a great time and is always an amazing event.  Can’t wait to see you all out there!  Great work over the open, today and every day we see you guys!  SO MUCH FITNESS!

Adam