CrossFit Sudbury – Training – 31072015

Hey Folks!

It’s the long weekend!  We’re going to be closed on Monday, but otherwise hours will be normal over the weekend thanks to Coach Lisa!

As per usual – it’s the summer!  Get outside, do some sort of activity, chill on a patio, hang with friends/family, so stuff you love.  That’s some of the most important parts of the recipe for a great life!

Warning – The video has swears in it.  Otherwise it’s hilarious.

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 – 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

Bench & Push Ups
In as few sets as possible:
18 Bench Press @70%

Then, perform 30 Push ups, in as few sets as possible, but with PERFECT form.
Not for time.


METCON

Run/TTB/Squat WOD
2 Rounds for time:
25 Calories on either the Airdyne OR the Rower (2x around our building)
15 toes to bar
25 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 – 30072015

Hey Folks!

Great day training today – It was super hot again, though I feel like it wasn’t AS bad as yesterday.  Let’s keep in mind the ridiculous cold we experienced in the winter and just try to soak in that warmth and appreciate that we have 4 seasons.  If you have the opportunity, get out on/in some body of water to cool off and STAY hydrated.  If you’ve been crushing a LOT of water and still feel thirsty, then you need some “electrolytes” – try a coconut water, some biosteel, or even just sprinkle a small amount of salt into your water before you drink it.  You shouldn’t really be able to taste it.

Something I remembered the other day – As you’re training, when you wake up, first thing in the morning, before you get out of bed, take your pulse and write down your pulse rate for 1 minute. (you can do 30 seconds and times it by 2, if you’re impatient).  You should notice a trend, that it’s the same most of the time.  When/if your training load is increasing a lot, you will notice your resting heart rate goes up, which is bad – it means you’re chronically raising your cortisol levels.  High baseline cortisol levels aren’t associated with anything positive, I promise you.  So if you want a free way to gauge your training, and when you’re (over)due for a rest day, try the pulse rate measurement out.

full film for the below trailer is on Netflix I think 🙂 Also – Norm Hann is from Sudbury!

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

3 Rounds for time:
10 Sandbag Walking Lunges (60/30)
10 Lateral Slam Balls (30/20 – slam to outside of feet, alternating sides)
30 Seconds reverse plank hold (on hands)

METCON

Running & Weightlifting – Like It’s CrossFit!
15 Minute AMRAP:
5 Snatch @60%
200m Run
5 Push Press (same weight)
200m Run

COOL DOWN

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

*Hit the important spots (for you) if you’re low on time!

See you in the gym!
The CrossFit Sudbury Team
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CrossFit Sudbury – Training – 29072015

Hey Folks!

Great work today on that ridiculous sweat-fest!  I didn’t know I had that much sweat in me.  I’d like to think the HSPU’s are getting easier… hopefully you guys are noticing the same thing?  We’re going to try to hit all these more “difficult” movements more often during this cycle.

Make sure you’re staying hydrated and getting enough rest these days – I know I’ve said it before, but Exercise is the architect, recovery is the contractors.  You can plan as an architect all you want, but if you never let the contractors work (or hire crappy contractors), you won’t get the result you want.

WARM UP

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

LONGEVITY

Clean, Squat, Thruster & Jerk Complex
Every 2 Minutes for 10 Minutes:
1 Power Clean
2 Front Squats
1 Squat Clean
1 Thruster
1 Jerk
@~65% of your Clean & Jerk 1RM

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

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 – 28072015

Hey Folks!

Great work today – one of the few times getting a longer time is a good thing!  Jessie completely crushed it – holy moly.

So we’re thinking for the morning crew versus lunch crew versus evening crew throwdown will be on September 13th (Sunday) the day after we host Rock Tape for a seminar on functional movement taping. AND we might have some other fun stuff going on that day too – more details to come!

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 – 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

Back Squat / HSPU EMOM
Every Minute for 10 Minutes:
ODD: 6 Back Squats @65%
EVEN: 3 Strict Handstand Push ups (with a deficit if you like/can)

METCON

Intervals!
With 40 seconds on 20 seconds off complete:
100 Slam balls
75 sit ups
50 ring rows
25 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 – 27072015

Hey Folks!

Killer weekend!  Beautiful weather and lots of beauty WODs (I can only speak for Saturday… though I’m sure Mike treated you guys to a beauty WOD too!)

We’re edging into the end of July (tear…) so let’s keep up the great work, make sure we’re getting outside for a little bit every day, and planning for some awesome fun on the weekends when we can!

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

Snatch/SLDL EMOM
Every Minute for 10 Minutes:
Minutes 1-5: 2 Overhead Squats @70% of your max Snatch
Minutes 6-10:
5 KB single leg deadlift/side (50/35)

METCON

Farmers Carry Burpee WOD
2 Rounds for max time:
Farmers Carry with Right hand (as heavy as you can)
1 Minute of Burpees
Farmers Carry with Left hand (the same weight)
1 Minute of Burpees.

*Score is time plus number of burpees.


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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Athlete Development – “Getting good at the CrossFit”

Hey Athletes!

So this cycle is going to be based on making you better at the CrossFit. Yes, I know that sounds a little silly, since, ultimately they should ALL make you better at CrossFit, and they do! However, this cycle is meant to help with pushing a little harder into some more “typical” CrossFit metcons or movement combinations. While in other cycles we’ve spent extra time getting strong, getting more confident in typically daunting positions (the bottom of the overhead squat, the support on the rings), or even focused specifically on the Oly of Powerlifting totals, this cycle is all about challenging you to excel at couplets, triplets, and other metcons classically associated with CrossFit. It’s going to be super fun, and a great way to take us into the end of August (so let’s not rush it!) It will also help a lot with upcoming competitions (in september), in the sault and at Element down south.

Our measures for retesting later on are going to be specifically the 3 rep, touch and go Clean, and Fight gone bad. CrossFit generally criticizes the specialist, and applauds the generalist (as does life), so instead of a good old fashioned 1 rep max clean, we want you to has the physical energy and explosiveness AND mental focus to perform 3 wicked cleans back to back without putting the bar down. The other great test is Fight gone bad – You can’t get much more “CrossFit” than fight gone bad… except maybe Fran… but Fran has too much bad mojo for people and I find often times the mental test of it is too great to allow the true physical skill to shine through. Fight gone bad is easy to coast through – but to truly excel, you need to be willing to gut out those extra couple reps in the dying seconds of a minute, and then not hesitate before starting the next movement so as not to waste any precious seconds. It’s a real beaut.  Note:  We sub out sumo deadlift high pull for hang power cleans as we find sumo deadlift high pull, while being great at moving a load a distance, is a little more dangerous when under fatigue.  So while I agree with Coach Glassman that you need to push the outer boundary of your comfort and find that line between technique and intensity, I want to ensure my members are still safe with a little degradation in technique – and I don’t think Sumo Deadlift high pulls are within acceptable limits for shoulder health.

We’re going to work in a couple “double WOD” days, where in place of a “strength” we’ll perform a mini WOD to help add in more skillful, heavy, or “accessory” movements. It’s nice for a change and it’ll help support our goals!

In the fall we’re going to see more dedicated strength work and James has designed a beauty Squat-focused strength cycle too. We’ll plan on getting strong until about January/Early February, then layer in a 6 week cycle of “Open” Prep. We got your backs!

Stay strong, Friends!
Adam & The CrossFit Sudbury Team

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CrossFit Sudbury – Training – 24072015

Hey Folks!

Another beauty day in the books!  Hope the 3RM clean was a nice change up from the typical 1RM we do with the oly lifts.  Today we encounter our other “test/re-test” WOD to help us with measuring, “getting better at the CrossFit”.  It’s going to require digging in deep and ignoring the “pain” so that afterwards you don’t “regret” not going harder.  Nik is going to love this one.

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 – 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

HSPU/Good Morning EMOM
Every Minute for 10 Minutes:
ODD:
5 Handstand Push ups (from a deficit if possible)
EVEN:
5 Good Mornings (@~70% of your Press 1RM)

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

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 – 23072015

Hey Folks!

Beauty double-WOD!  You guys are so elite.  hahah. We’re going to be including, once a week, a shorter, heavier, or more skilled WOD in place of the typical “strength”.  It should help with including some more difficult movements and heavier weights.  Let me know how you’re enjoying it (or not) 🙂

There’s a little TV in the gym, courtesy of Andrea, to have the games playing throughout the next bunch of days – Thanks for doing that Andrea!

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

3 TnG Cleans
12 Minute timer to find your max weight for:
3 touch & go Squat Cleans
(i.e. bar can’t rest on the ground)

METCON

1/2 Angie
For time complete the following:
50 pull ups
50 push ups
50 sit ups
50 squats

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 – 22072015

Hey Folks!

You’ve got a few more hours to get your pics into me – Then in the morning, I’m doing the draw for who gets which athletes.  I’ll alternate picking names from a hat, and then that’ll be the order and I’ll continue until all the athletes are gone.  So if Mike is first pick, he’ll get his first pick of male, then if Sophie is next, she’ll get her first pick of female, and then say Mandie is third, she’ll get her highest picked male, etc. etc.

That’s the fairest way I know how to do it.  Should be a good way to make watching the Games a little more exciting 🙂

p.s. The cycle we’re currently on is called, “Getting you good at the CrossFit”.  Test and re-tests are being picked as the week plays out.  Also, Thursdays strength is one of them.

WARM UP

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

METCONS

PP/Th/FSq/C2B For Time Short Metcon
3 Rounds for time:
2 Push Press
2 Thrusters
2 Front Squats
(@ 50% of your 1RM Front Squat)
6 Chest to Bar Pull ups

Good Ol’ Fashion AMRAP
10 Minute AMRAP:
3 Deadlifts @75%
9 Burpees
15 Slam Balls
200m Run

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 – 21072015

Hey Folks!

What a beauty WOD.  You guys all crushed me.  Why’d I have to make you all so fit.  Great work though!  2 more days to the CrossFit games!  Get your names in as I’m just going to contact whoever is “in” to choose their people tomorrow.  I’d like to do it as a lottery…. though that might be tough to do without doing it in person.  SO, For those of you who are IN, can you email me a list of the athletes you’d like to choose, in order please?

Head to http://games.crossfit.com/leaderboard to check out the roster and email me your pics please 🙂

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.

1 X 5

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+PowerSnatch/SnGrpDL EMOM
Every Minute for 10 Minutes:
Minutes 1-5:
1 Snatch + Power Snatch @ 70%
Minutes 6-10:
2 Snatch Grip Deadlifts @110%

Score your Snatch weight and add a note of the weight you use for your deadlift.


METCON

BearCrawl Metcon
As Many Rounds As Possible in 15 Minutes of:
50 Double Unders
Bear Crawl 2 lengths of gym
20 Wall Balls 20/14

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