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CrossFit Sudbury – Training – 01092015

Hey Folks!

Killer training day!  I’m loving the energy in the gym lately, you guys are the best!

September is rolling in, that means more routine and a busier place.  Make sure as you’re seeing new faces, you’re saying “hi”!  And if you could ensure you sign in when you arrive that would be great – we use the sign in data to help with choosing to add or remove classes, ensure there are more coaches around, etc. etc.  It just really helps and is appreciated so please make sure you do it 🙂

Check out the new treadmill!  TrueForm runner is in the gym and set up.  Play around with running on it a bit to warm up.  It’s pretty neat and I think will be a nice addition to the gym (though obviously won’t be used in a tonne of WODs, since there is only one.

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

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

Thruster/TTB AMRAP-8
AMRAP 8 Minutes:
8 Thrusters (95/65)
8 Toes to Bar

METCON

Run-Pushup-Situp-Squat For Time
For time:
800m Run
25 Push ups
50 Sit ups
75 Squats

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 – 31082015

Hey Folks!

Killer weekend – I missed the gym but I heard there was a wicked vibe and you guy were all having a blast.  Looking forward to getting some more solid training in and enjoying the next week of epic weather, an awesome weekend (with an outing to the Townhouse to see the Classy Chassys!) and then lots more fun over the coming weeks, getting ready for the Element Team Challenge.

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 – 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

Back Squat 5-5-3-3-3
Back Squat
5, 5, 3, 3, 3
*Increase the weight each set. Should be a very challenging final 3, but NO failing.

METCON

MUFSqBR For Time!
5 Rounds for time:
3 Muscle ups (sub: 9 ring rows)
5 Front Squats @60%
200m Ball 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 – 28082015

Hey Folks!

It’s early still on Thursday, but I’m pre-posting this one, so I won’t pretend to know exactly how everyone did today – but I’ll assume that you guys crushed it, because how could you not?

I believe the “fall” weather is going to abate starting today and we’ll hopefully have a few more weeks of some solid summer!  Yes!  After watching that “Nature RX” video I’m feeling like getting back on the water ASAP.  There is something about nature that makes you happier for no apparent reason.  AND, getting out into nature once a week is part of the recipe for a great life.

Compare today to July 24th, in your journals (if you keep 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 – 27082015

Hey Folks!

Double WOD in the books!  That was a killer combo but I liked it.  Definitely 2 movements I’m not great at – Dang.  The next 2 days are repeat days, so let’s try our best to give it what we got and hopefully set some PRs!

I’m away for the weekend – but we’ve got a whole team of ridiculously awesome Coaches taking care of you guys – Hope it’s great and I’ll miss you guys (a little).

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 – 26082015

Hey Folks!

Another beauty WOD in the books.  Hopefully you were able to gut out some more wall balls this time around (Sorry to Mel and Sara, who did Death by Wall Ball yesterday haha – MOAR Wall Balls!) It’s an interesting workout, with the Bear Crawls tiring out those shoulders.

We’re closing in on those repeat WODs and making you guys hella fit.  Hope you’re having a blast and living the dream.  School is almost back upon (some) of us.  Let’s use the moment to set ourselves up for some solid habits, and settle into healthy routines.  Let us know if there’s anyone that’s considering fitness for their lives (and why wouldn’t they want to be awesome?) and we’d love to set up an intro to get them familiar with what we do and why! 🙂

WARM UP

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

METCONS

Tabata Slam Ball/Burpee
Alternating Tabata of:
Slam Balls (40/30/whatever heavy is for you)
Burpees

8 total minutes. 8 intervals of each thing, alternating.


AMRAP – T2B/OHWL
As Many Rounds in 12 Minutes As Possible of:
12 Overhead Walking Lunges 25/15
12 Toes to Bar

You guys can probably scale up the OHWL to 45/25 instead of 25/15. Whatever will allow you to do them unbroken, but with a challenge.

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 – 25082015

Hey Folks!

Great WOD today – my Quads took a BEATING – just crazy what those pistols do.  Fun workout though – and neat to cycle through some hang cleans that were pretty heavy.

There are going to be some repeat WODs this week, so make sure you’re entering your scores and see if you’re fitter than 6 weeks ago!

Fight gone bad on Friday, Cleans on Thursday along with 1/2 Angie. All repeats! 🙂

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 5-5-3-3-3
Bench Press
5-5-3-3-3

* Increase weights each set until your last set of 5 is very challenging, and then your last set of 3 is almost a 3 rep max. Once again, no failing!


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

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CrossFitter of the Month – July 2015

Hey Folks!

This month we recognize someone who has been putting in a lot of hard work over the last year.  This person has a ridiculous engine and will calculate out the score possibilities and expect to hit them before the WOD even begins.  They’re great to have in the gym as they push us all to give our best.  July’s CrossFitter of the Month is…

BeauHS

Beau!

Here are Beau’s answers to all of our questions!

Name: Beau Frescura

Age: 32

Occupation: Investment and Wealth Advisor at RBC Dominion Securities and Chartered Professional Accountant

What was your exercise experience prior to crossfit?

I have always been a busy body who can’t sit still and have always lived a very active lifestyle. Thankfully my parents instilled some great values and balanced life lessons from an early age. Video games did not exist in my upbringing, however I was grateful to have every piece of sports equipment I needed. I played competitive hockey and soccer most of my life. Throughout high school I played soccer, volleyball, badminton, ran 200m, 400m, 800m and relays. Once I graduated from university, I was missing the athletic drive and decided to join a dragonboat team. Little did I know, the team I joined was the nationally ranked Sudbury Canoe Club Team Chiropractic (SCC Team Chiro). We ended up winning the Canadian National Dragon Boat Championships in 2007 and then went on to win 2nd place in the World Club Crew Dragon Boat Championships in Penang, Malaysia in 2008.

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

I joined CF Suds Aug 2013 after being the successful bidder of a one month pass in a silent auction. I had met Adam the first week he moved to Sudbury. He tried getting me to join his original Crossfit group at Queen’s Athletic. As a typical gym rat, I didn’t understand how I would be able to see myself flexing in the mirror outside at Queen’s athletic or doing bicep curls (JK!) I knew it was a matter of time before I came by to check out what Crossfit was all about and I’m so glad I did. As a busy professional, I make an effort to include physical fitness in my daily routine; mentally it keeps me in check. Crossfit not only challenges your body but allows you to strive for mental toughness, at times, reaching deep inside in order to achieve your goals. These are the kinds of challenges that continuously drive me to become a better person athletically, professionally and for my family.

BeauMauro

What is your favorite part about crossfit?

Where to start…

My kick ass 6 am crew! We all keep each other accountable, we continuously push each other to deep dark places and have fun the entire time (all those extra wods are fun right?). I’m quite fortunate that two of my best friends Andrew and Marty are also part of the 6 am crew… I’m sure all the cheap shots we give each other provide some entertainment to the rest of the crew 🙂

The positivity and support of all our coaches is beyond awesome! There is nothing more contagious that a bunch of like-minded positive people striving to achieve their goals and helping others get there. I am very grateful for all the tips, hints and no-reps you give me. I have lived by a motto for many years “If you feel like you are in control, you are going to slow”. Crossfit makes you step outside your comfort zone and is very rewarding once you realize that the impossible is possible.

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

I am very prouBeauFamd of who I am and who I have become. I have an incredible and supportive wife Amy (who also Crossfit’s in the evenings) and two wonderful children Mauro (2 yrs old) and Milena (6 wks old). Crossfit has truly become part of our lifestyle and we have made amazing friends along the way.

On a professional level, I recently completed courses to attain the prestigious Portfolio Manager’s
designation. This is
mongst the highest standards in the investment industry and am very proud of this accomplishment.
On the Crossfit side of things, getting my first muscle up was definitely one of my main accomplishments. It is such a technical exercise that really messes with your head…until you get them. Aside from that, I am always proud to achieve PR’s or see members achieve them. It becomes addictive!

 

Favorite workout or lift?

This is a tough one. I actually really enjoy all the oly lifts. Handstand pushups are definitely my strongest movement. As sick as it may sound, I really enjoy the pain threshold of Fran and Murph.

Anything else you would like to share please feel free        

This is a given… thank you to Adam and Kristin for taking a chance and opening a Crossfit box. Without your vision and drive for Real Life Health we wouldn’t be at the level we are today. To all the coaches that put up with our pesky individual music demands and our requests to open or close the doors, you are all great and we appreciate everything you do for us. To all the members I have had a chance to meet and hope to meet, let’s keep driving through obstacles and reaching new highs. At the end of the day, we are all responsible for continuing to make our Crossfit Sudbury a super positive and supportive atmosphere. This sense of community is what drives me to become a better crossfitter!

BeauMU

 

Thanks Beau for the energy you bring to the gym each day (at 6am too) – We’re lucky to have you!

 

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CrossFit Sudbury – Training – 24082015

Hey Folks!

Great weekend!  Awesome efforts on our nice weekend WOD, Clean PR’s, Fran PR’s – We must be doing something right 😉

Keep your eye out for the “CrossFitter of the month” going up tomorrow!  It’s a little late, but it’s going to be a good one!

We’re into our last week of the “getting good at the CrossFit” cycle – Fight Gone Bad is going down on Friday, and we’ll be doing a couple other little re-tests this week as well.  Keep up the great work everyone!

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 2-2-2-1-1-1
With a 10 minute cap work up in weight on your snatches until you hit a heavy single:
2-2-2-1-1-1

i.e. 3 sets of 2, and then 3 sets of 1, increasing the weight every set.


METCON

Mini 2012 Regional WOD 2
For time:
1000m Row
30 Pistols
15 Hang Cleans (185/133 or 70% of your clean 1RM)

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 – 21082015

Hey Folks!

so THAT was a great week.  Looking over my programming – I’ve just been CRUSHING you guys up all last week and then up to wednesday of this week.  You’re all killing it though – and I’m happy to see you guys hanging in.  We’re going to sneak in some workouts that hopefully are a little easier on the body over the next week or so, before we start doing a bunch of re-testing next week.  Then we’re onto another amazing cycle of good times and awesomeness.

We’ve got some awesome stuff coming up, between our Morning vs. Noon vs. Evening crew throw down, Lulu coming for a pop-up shop (September 13th for both), the CF24 (October 24th) and I’m sure lots of other fun things coming down the pipe.

Keep being amazing, Everybody!

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 – 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

5 Minute KB Swing Test
5 Minutes:
Russian Kettlebell Swings (70/50)
Score is total reps. Break them up however you need.
*Scale to an appropriate weight – ask your coach if you need help.

—Rest 1 Minute—

5 Minute Push Up Test
5 Minutes:
Max Push ups.
Score is total reps. Rest and break up sets as needed.

METCON

Overhead Squat Party!
5 Rounds for time:
5 Single arm overhead squats (with a DB or KB – use an appropriate weight and take your time to ensure good form)
200m Run
5 Single arm overhead squats (other arm)
20 Slam Balls (20/10)

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 – 20082015

Hey Folks!

Sorry the WOD is up so late!  It’s a fun one though – remember???

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 E2MOM
Every 2 Minutes for 10 Minutes:
5 Back Squats @ about 70%
(if you feel good, go heavier, if not, go a little lighter)

METCON

Partner WOD! Snatch/Row
Pair up with someone who has a similar snatch 1RM to you and perform the following to accumulate as many Reps & Calories as possible in 8 Minutes of:
Snatch (power, squat or split) 135/95*
Calories on the rower.

*or scale as appropriate for something you can power snatch without too much trepidation

– One person Snatches while the other Rows 10 Calories. Then Switch (mandatory). Alternate that way.
-There’s no hacking this workout – you have to row faster to get through the 10 calories faster, and eventually get more calories that way. Snatches are done as Snatches. There’s no trick to them haha.
-If you’re on your own, use the time spent rowing as the amount of time you’ll do your snatches.


COOL DOWN

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