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CrossFit Sudbury – Training – 30062015

Hey Folks!

Stretch out those Hammies, Calves and Groin – those sprints are going to add up!

Canada Day Hours!  10am-1pm.  There will be a sexy partner/team WOD 🙂  Get in there and Live your Dream (or at least train so you’re more fit, so that while living your dream you look like a rockstar in it)

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 – 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

Jerk & OHS EMOM
Every 2 Minutes for 8 Minutes:
Behind the neck jerk + 3 Overhead Squats
@60% of your C&J

METCON

Crocodile WOD
14 Minute AMRAP:
10 Foot Handstand Walk (handstand hold or DB Push Press)
5 Box Jumps
10 Slam Balls (40/30)
15 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 – 29062015

Hey Folks!

Hope you guys had an awesome weekend!  I got to catch up with some friends and family – and am VERY grateful for our awesome Coaches that were able to cover the gym.  We really do have the best team ever 🙂

GIGANTIC CONGRATS to Coach Lisa!  She successfully defended her Masters Thesis on Friday!  The arduous journey to becoming “Master Lisa” has reached it’s conclusion!  We are very proud of her and just know she wants to celebrate it by doing an epic WOD with each and every one of you.  SO let her know when you want to train and what you want to do, and she’ll have no choice but to jump in with both feet and crush everything.  Anyway, Congrats Lis!

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 – 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

8-10x 100m Run
8-10x
100m Run
Walk back to start

METCON

BSquat/KBS/PU For Time
5 Rounds for time:
3 Back Squats @65%
10 Russian KB Swings (70/50)
15 Push ups

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 – 26062015

Hey Folks!

Great work on todays WOD – Although a lot of people pegged it right away as looking challenging – I feel like it was one of those deceptively difficult workouts.  Those are the best ones!

Just want to throw out there – I have a Fundamentals client right now who did a Helen-esque WOD yesterday, and, despite being an endurance athlete, her 400m split time suffered degradation far more than she was used to.  She still crushed the WOD, especially for a first time through – She’ll be a force once she’s ready for classes.  I enjoy seeing the light come on for Folks – She’s already fit to start, and as with pretty much everyone that comes through our doors, has her strengths, and her weaknesses, but the clear realization that, “Whoa… that was HARD.  Do you know what that means??? I can get SO MUCH MORE FIT than I currently am!”

That’s the best look I’ve seen on someone’s face.  We are very lucky to be able to provide that for people!

p.s. Approach the WOD like Sean in this picture… “Come at me, bro!”

WARM UP

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

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

Sandbag & Kettlebell Carry
4 Rounds for quality:
100m Sandbag (60/30) (on shoulder) and KB (in opposite hand) carry (70/50)
10 Knees to Elbows

*Carry is a walk, not a run or jog. Switch sides each round.


METCON

Open WOD 13.2
AMRAP-10 Minutes:
5 Push Press 115/75
10 Deadlift 115/75
15 Box Jumps 24/20

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 – 25062015

Hey Folks!

Great work on Helen everyone!  Forearms took a beating on that – and now we’re ALL more fit.  Not too shabby.

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 & Jerk Complex EMOM
Every 2 Minutes for 10 Minutes:
Power Clean
+ 2 Front Squats
+ Hang Squat Clean
+ Jerk
@~65%

METCON

Row/WB/RR/HSPU WOD! 🙂
Complete the following for time:
1000m Row
60 Wall Ball
40 Ring Rows
20 Handstand Push 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 – 24062015

Hey Folks!

Shoulders are going to be BLOWN UP.  Don’t try to sit beside people in the booth at a restaurant or public transit – your shoulders will be impinging on their space.  But don’t apologize for your awesomeness, you can help it – it’s who you are.

Keep up the great work, Folks – We’re into week 3 of the SSSPFEEAAG (Super Secret Squirrel Program For Epic Eliteness And Awesome Glutes) and 3 more weeks until we run out of tape to measure your broad jump, and the timer resets because you hit 90:00 on your farmers carry.  Oops.

p.s. Big congrats to Beau and Amy for welcoming another little Frescura into this world!  It’s a better place now!

WARM UP

Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts

LONGEVITY

PSnatch+OHSquat EMOM
Every Minute for 10 Minutes:
1 PowerSnatch – 1 Overhead squat

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

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 – 23062015

Hey Folks!

Awesome work today – hopefully there weren’t too many “log jams” at the sleds.  We’re all friends, I’m sure sharing wasn’t the worst experience 😉 Hopefully you all passed kindergarten (or whatever they call it now)

This coming Friday we’re going to be closing at 5pm – Sorry about that, but I’m sure you can find something else fun to do with your Friday night!  If you’re still looking for the fitness – head over to bell park and run the board work.  It’s a great little “trail” and the views are beautiful.  And you can jump in the lake when you’re done!

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

Press-Pushpress-Jerk Til I DIE!
~3 efforts at:
Max Presses at 60%
*Once you fail your presses, continue on with Push presses.
*Once you fail your push presses, perform 3 Jerks

METCON

FSq/Pushup/Situp WOD
5 Rounds for time:
5 Front Squats (135/95)
10 Push ups
15 Sit ups
Rest 30 seconds

*Go FOR SPEED!


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 – 22062015

Hey Folks!

Killer weekend!  Filthy Fifty was a good time – difficult as usual but fun to re-do every so often.  You guys all did awesome and I’m sure in retrospect you can say, “oh it wasn’t that bad”

We’re going to be closing early on Friday, at 5pm.  And we will be open on Canada – hours to follow.

keep up the great work – make sure you get your broad jump and farmers carry in so we can retest (only 4 more weeks!)

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 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

200m Run Repeats 4-6x
E2MOM- 8-12 Minutes.
200m Run
(Stop after 4 runs if you feel yourself breaking down in form, or if you don’t respond well to higher volumes)

METCON

Sled Pull/Slam Ball/Burpee AMRAP
AMRAP-10 Minutes:
25m Sled Pull (135#/90#)
10 Slam Balls (30/20)
10 Burpees

MOBILITY

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 – 19062015

Hey Folks!

Here’s the WOD for today (Friday!) Warm up and mobility work will be written on the whiteboard in the gym!  Rob “cheats” a bit by combining the power clean into a squat clean thruster – but we’ll let ti slide, haha.

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

Snatch+2 Overhead Squat/Fencers Pose EMOM
EMOM-10
ODD – High Hang Snatch (@~60%)
+ Snatch Balance
+ Overhead Squat
EVEN – Either Ring Push up or Ring Dip position fencer pose (1x Left, 1x Right)

METCON

Lil’ Mini Mary
Lil’ Mini Mary:
12 Minute AMRAP:
3 Handstand Push ups
6 Pistols
9 Pull ups
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CrossFit Sudbury – Training – 18062015

Hey Folks!

Awesome work today – people are looking a little beat up through those calves.  Get on the foam roller, work those achilles tendons and plantar fascia and loosen yourself up.  You guys are making intelligent decisions, so I’m happy with it – make sure you know when to rest and when to push!  4 HARD workouts with rest between them is way more beneficial than 6 workouts where you feel like you’re wrecked for 3 of 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.


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

*Add 2.5 pounds each session for this lift.


LONGEVITY

Bear Complex
Bear Complex
5 attempts at a max weight for the following:
1 Deadlift
+1 Hang Power Clean
+1 Front Squat
+1 Push Press (then rack on back)
+1 Back Squat
+1 Push Press (from behind the head
x7 without putting the bar on the ground.

METCON

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

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 – 17062015

Hey Folks!

Beauty day today!  Hope you all enjoyed the WOD and are loving life in general.  Something that just came to mind – Nutrition – If you need any help with suggestions on what to eat, when and why – let me know!  It doesn’t bother me to provide suggestions to people as most of the info you need to know is out there on the inter webs!  Half the time it’s just shrouded by silliness and misinformation.  That’s why it’s nice to have a coach with a ridiculous background in nutrition 🙂

Anyway, let me know!  I’m working on providing stuff on the website that people can look at on their own time too!

WARM UP

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

EVERYONE!

600m Run X2-4
2 to 4 intervals of 600m Run

Work on tempo – try to fit it more steps than you think you need to. Rest the same amount of time you take to run the 600m (2 laps around OUR building).


FSq/TTB/BoxJump AMRAP
12 Minute AMRAP:
3 Front Squats @60%
9 Toes to Bar
15 Box Jumps (24/20)

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