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CrossFit Sudbury – Training – 01062015

Hey Folks!

And another awesome weekend is in the books.  There was some team training, some Clean & Jerk PR’s, and some new grads in the gym getting their hands on some barbells for some technique work.

If you’ve been watching the CrossFit Regionals this weekend, you likely saw Julie Foucher injure her calf (they’re saying a partial achilles tendon tear) – This is one of the reasons why we encourage you guys to warm up well, take care of your tight tissue in your calves, feet and on up the chain, AND why we always suggest jumping UP onto the box, and stepping DOWN.  It takes a fraction of a second longer, but you’ll be ok.  SUPER sad day for her, and her following performances were very inspiring, but injuries happen when you push the outer limits of human performance.

For those working on strict pull ups, strict muscle ups, and so on, remember that strict doesn’t necessarily mean slow.  On your pull ups you should be controlling the down portion (which is pretty straight forward), which often means making it a little slow.  But on the UP portion of the movement, you should be setting your scapulae, and then pulling HARD – without contribution from your hips or the rest of your body.  Training the aggressive pull and being able to accelerate when you want to translates over very well to the bodyweight movements.

Keep your eyes out for some hints for the events of the Battle Beyond the Barbell (coming up this Saturday, June 6th!) – And let your friends and family know they should be coming by to cheer for you, check out your awesome gym and meet your coach!  There will be a BBQ, some great events to watch and some even better raffle prizes – and it’s all for a great cause, the Janis Foligno Foundation.  Come check it out!

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 – 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

Front Squat Volume EMOM
Every 2 Minutes for 10 Minutes:
8 Front Squats @50%

METCON

Double AMRAP!
AMRAP-3
7 Jumping Squats
7 Hand Release Push ups

REST 3min.

AMRAP-3
7 Thrusters 95/65
7 Pullups


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 – 29052015

Hey Folks!

Awesome work today on the Lumberjack 20!  That’s the only WOD that I’ve consistently wanted to (but haven’t) quit, when I do it.  And apparently I’m really slow.  Though I PR’d!  haha

1 week away from the Battle Beyond the Barbell!  Are you ready?  It’s going to be a blast, we’re super excited to have everyone out and enjoy the day!

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

*Add 5 pounds each session.


LONGEVITY

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

METCON

Novemberteenthousand
5 Rounds for time:
5 Ring Rows with a 5 second pause at the top
10 Step ups with a loaded barbell ( to a weight you want – something not too heavy)
15 Sit ups

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 – 28052015

Hey Folks!

It’s that time!  Lumberjack 20 re-test day!  Bang Pow!  Get in there and do it.  Run easy, light, smooth and fast.  See you in there!

WARM UP

Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts

METCON

LumberJack 20
For time:
20 Deadlifts (275/143)
Run 400m
20 KB swings (70/50)
Run 400m
20 Overhead Squats (115/73)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (115/73)
Run 400m

*Scale weights as necessary


COOL DOWN

Mobilize Everything!
LaX Ball – Traps, Rhomboids
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads

See you in the gym!
The CrossFit Sudbury Team

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CrossFit Sudbury – Training – 27052015

Hey Folks!

Bang-Pow, another beauty in the books!  It was a bit of a sprint for some, depending on your double-under game.  I tried out something new today that was fun, if you’ve been working on your handstands or handstand walks – Try doing a cartwheel into a free standing handstand.  It’s a great way to practice “core” control and lateral stability through your pelvis/hips/trunk.

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

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

“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

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 – 26052015

Hey Folks!

Great day in the gym with some solid positioning today – Proud of you!  haha.  Seriously though, working towards mastery is something we want you guys doing, and that you’ll notice when you go to do other things in life, that they’re easier.  AND, you guys are doing it, which makes me really happy.  There’s occasionally an “easier” way to do things, but it doesn’t typically get you anywhere.  So good on you for doing things the right way.

James has programmed out 6 weeks of supplemental running work for you guys!  I’m attaching some info about it below – You’ll see it on the whiteboard below and to the left of the WOD.  Check it out if you’d like to get better at running!

This program is to be used in conjunction with your current CrossFit schedule. If you are looking to prepare for a race or simply improve your run times in WODs, this is a good place to start.

The focus of this program is to run well, then fast, then far. Do not sacrifice your positioning to run faster or log a few more kilometers. If your movement does not feel smooth and effortless and your positioning is less than stellar, Stop! Take a few seconds to compose yourself and reset before continuing. If you are too tired to maintain proper positioning it is time to call it a day!

Movement Quality > Movement Quantity

*A Note of Volume & Individualization

If you have a race coming up or a specific distance focus please feel free to bump up the number of sets or the distance of the longer runs. This should only be done after 2-3 weeks of regular programming and the solidification of proper running positioning. The distance goal of this program is 5km. If you are unsure or need help altering the program for your goals, feel free to ask or contact me.

Email: jamesbottrell@gmail.com     Cell: 705-920-0225

Positioning

A few tips to remember when running:

  • Keep your core tight, no one likes Jello for a midsection
  • Think Double Under position but with a forward lean originating at the ankles (not at the hips!)
  • Elbows at 90 degrees with relaxed hands and shoulders

Dig it!  Remember, perfect practice makes perfect.  Like James mentions above, if you’re breaking down in form, or your intensity is suffering, dial it back a bit and do ti better, or if you can’t, save yourself for another day.

WARM UP

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

HEALTH

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

*Add 5 pounds to last sessions deadlifts.


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

Deadlift/T2B EMOM
Every Minute for 10 Minutes perform:
EVEN – 5 Deadlifts
ODD – 3 Strict T2B (Try not to swing at all)

METCON

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

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

COOL DOWN

Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms

SUPPLEMENTAL RUNNING PROGRAM

Supplementary Run Program Day 1
5-7 x 100m Run (1:1 work to rest)

Completed @ 60-75% of Max Effort

Focus: Maintaining position & technique under intensity

See you in the gym!
The CrossFit Sudbury Team
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CrossFit Sudbury – Training – 25052015

Hey Folks!

Killer weekend!  We had some great workouts in there.

We’re going to have a week or two of some general “CrossFit” programming to let people cool off a little bit from having a more specific focus, and then we’ll attack the next cycle after the Battle Beyond the Barbell! 🙂

Keep up the great work everyone.  Go hard when you’re feeling great, and dial it back a little if you’re feeling sore/banged up.  Also, let your coach know if you have any areas that are more sore than they should be s0 we can tailor the WOD to your needs!

Also – There is no Performance Enhancement tomorrow morning – Just an amazing WOD!

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.

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

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

METCON

Keep Working Hard
4 Rounds for time:
15 Ring rows
15 Wall Ball
15 Kettlebell Swings

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 – 22052015

Hey Folks!

It’s Friday! (technically, still Thursday) – Which means it’s the best day of the year.  May 22nd.  Lumberjack 20 is going to go down next week – but I’ve subbed in a solid Benchmark that we’ve done a couple times over the winter – Fight Gone Bad 🙂

We’re headed out to Shoeless Joes tomorrow night for my (Adam) Bday & for James going away for the summer – All are welcome to come hang out, eat some food and drink some drinks.

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 – 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

Press-PushPress-Jerk EMOM
Every 2 Minutes for 12 minutes:
3 Strict Press + 3 Push Press + 3 Push Jerk

METCON

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

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 – 21052015

Hey Folks!

So I think we’re going to delay Lumberjack 20 until next week when the weather is supposed to be awesome.  Having you guys run outside in barely above freezing weather doesn’t seem like a fun way to PR a WOD 🙂

Keep your eyes peeled over the next few weeks for info about our sponsors and potential hints on the WODs for Battle Beyond the Barbell – It’s been fun drawing up some of the tasks for you guys to complete.  You’re in for a fun day!

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 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

Clean+FSq+Jerk EMOM
Every Minute for 10 Minutes:
1 Clean + 1 Front Squat + 1 Jerk

METCON

Spread It On!
4 Minute AMRAP:
4 Kettlebell swings (overhead – TIGHT ABS!) 70/50
4 Burpees

– Rest 2 Minutes

4 Minute AMRAP:
4 Goblet Squats 70/50
4 Toes to bar

*Scale weight and skills as needed (i.e. Russian versus overhead swings, reverse sit ups versus toes to bar)


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 – 20052015

Hey Folks!

Killer lifts today!  There were some seriously epic PR’s in the gym today!  I’m surprised, to be honest, as the goal of this cycle was to get stronger, but wasn’t necessarily designed to improve 1RM strength.  Ooops!

Looking forward to the rest of the week with you guys and coaching you all towards even more fun PRs!  We’ll continue to deliver the high quality programming and coaching you deserve, and you guys keep putting in the hard work, and we’ll continue to see ridiculous progress like this!

Lululemon is going to be at the Battle Beyond the Barbell!  They’re going to set up a small pop-up shop – let us know if you’d like any particular product present and we’ll pass the message along to them 🙂

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 – 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

PSn+PSn+Snatch! E2MOM
Every 2 Minutes perform:
2 PowerSnatch + 1 Snatch @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

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 – 19052015

Hey Folks!

That was a hell of a weekend!  WELL deserved rest for everyone – I hope you guys all got outside to enjoy the weather, spent some time with friends and/or family and relaxed at a lake/patio/beach/back deck.

Note – No Performance Enhancement for the summer – We’re going to be re-tooling it and releasing it in the late summer/fall and it’s going to be epic.

We’ve got an awesome week ahead of us – Re-Test week!  We’ve got our powerlifting Total on Tuesday (today), and the Lumberjack 20 coming up this week too!  I’m looking forward to seeing how everyone has improved, and where everyone feels they’ve improved most.

Following this week we’re going to have a purely “generalist” week – just some good old fashioned CrossFit, likely with a little less volume to give you guys a chance to recover before we roll into our next program.  It’s going to be an awesome summer, that’s for sure!

Also – We’re approaching our favourite event of the year – The Battle Beyond the Barbell!  June 6th (Saturday), we have 16 teams of 4 competing throughout the day, we’ll have a BBQ, ridiculously awesome raffle prizes and a bunch of other great stuff for you to check out – all to support the Janis Foligno Foundation.  It’s always a fun day and the more the merrier!  Come on out and bring you friend and family with you! 🙂

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

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! 🙂


LONGEVITY

Powerlifting Total
Warm up to and then take 3 attempts at each lift:
Back Squat
Bench Press
Deadlift

Score is the total of the three (though mark down in your journals what you got for each lift as we’re using them for percentages for the next 6 weeks).


Row 2000m – set the rower to count down from 2000m to get an exact time 🙂

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