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CrossFit Sudbury – Training – 01102015

Hey Folks!

Happy Murph Day!  It promises to be a fun one – at least afterwards.  It truly is a great workout to push outside of those comfort zones.  Make sure you budget enough time for it in case you’ve got places to be.  This workout usually takes me ~50 minutes.  So either scale or budget your time appropriately please.

I’m a stickler when it comes to the push ups – I feel like if you can’t do it well then it isn’t worth doing, though for times sake, we will accept a 10% sag rate in your torso hahaha.  MORE importantly, if you feel your midline sagging, take a break for 5-10 seconds and then continue.  Break the push ups up into smaller sets and use the air squats as rest.

For the more competitive folks that have the time and really want to challenge themselves.  Try doing it as “Iron Murph” i.e. in order.  All 100 pull ups before you move on to the 200 push ups, etc.  I can’t say I’ve tried it that way because I feel like 200 push ups would take me all day long.  For most (if not all) of us, I’d suggest finding a strategy that optimizes your time doing work AKA power output.  Spending time standing around isn’t helping anyone get fitter.  So yeah 🙂

Some epic videos to get you pumped up…

The full movie, “Murph the Protector” looks like its’ available on Youtube for free

WARM UP

Murph Warm Up
Do a little skipping, some squats, push ups, ring rows, arm circles, leg swings, inch worms. And then warm up during your first Run/Row/Airdyne/Skip!

METCON

Murph
For Time:
If you’ve got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

If doing full Murph is not going to happen, or just not jiving with your goals – that’s OK! Please try to do a “half Murph” though!

For time:
800m Run or 1000m Row
50 Pull ups OR Ring Rows
100 Push ups
150 Squats
800m Run or 1000m Row

if THAT is a little out of control still – talk to the Coach on duty and we’ll make a fun WOD for you 😉


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 – 30092015

Hey Folks!

Looks like Autumn is here – That’s alright, we did have a pretty awesome summer, and I’m hoping to approach the season with a smile and a nice warm cup of coffee (more likely several).  Hopefully it means the end to the flies that keep finding their way into the gym/clinic.  I swear the flies have a plan and only deploy one at a time to annoy us enough to talk about it, but not so much to do anything serious about it. Sneaky flies.

Today is Front Squat max out day!  Maintain perfect form, stay tight (wear a belt maybe), drive those elbows up and smash a wicked PR, alright?  🙂   Video of Froning from just over 4 years ago.  Interesting to see where he is now, even with his confidence compared to back then!

WARM UP

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

LONGEVITY

Front Squat Test
Find your new 1 Rep Max Front Squat!

Tight Core, elbows up, and drive those hips up and through!


METCON

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

OR, If you don’t want to Row…

Airdyne 100Cal
For time:
100 Calories on the Airdyne

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 – 29092015

Hey Folks!

Boom-Pow!  PR city!  Great work to pretty much everyone who wasn’t at Element this weekend (apparently, we’re pretty darn sore! haha) as I think most of you PR’d your snatch – and you deserved to as well!  Loving the hard work and smiles!

This week is looking good!

Tuesday – Bench & Pull ups and then the “Mental test” retest
Wednesday – Front Squat PR day
Thursday – Murph!
Friday – Sexy Friday!

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/Pull Up – 8 Reps – EMOM
Every Minute for 10 Minutes perform the following:
ODD minutes – 8 Bench Press
Even minutes – 8 Pull ups

METCON

14 Minute AMRAP – Mental Test WOD
Starting at 1, and adding 1 rep to your set each time until time runs out:
Clean & Jerk @70%
Burpee

i.e. 1 Clean & Jerk, 1 Burpee
2 Clean & Jerks, 2 Burpees
3 Clean & Jerks, 3 Burpees…
and so on…


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 – 28092015

Hey Folks!

Awesome weekend!  Great work to everyone that competed this weekend – We didn’t win, but we gave our best and had a blast – which is a win if you ask me.  There were numerous PRs, some amazing mental breakthroughs, and some epic high fives – Can’t wait for the next one!

That being said – for the CF24 – It’s time to start grouping up into teams of 3-6 people.  Keep in mind you don’t have to do all 24 hours (though we could use the company haha).  It’s a charity and awareness event above all, but it is also a great challenge and should be an awesome time to hang out, and spend some (maybe a little too much) time together.  You can head over to this link (https://www.cf24.ca/pledge/register.php) and sign up your team.  The captain will sign up the team name first, and from there the following members to sign up can join that team.  I should be getting my hands on some more info this week, but there’s a decent amount of info on the website there.  Check it out and start teaming up!  We’ll also be looking into some sponsors (food, beverages, etc.) that want to be involved in the event – talk to your coach, or me if you can flag me down and let me know if you have any connections/great ideas! 🙂

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

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

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 – 25092015

Hey Folks!

It’s Thursday!  Looks like another beauty day in paradise, right?  Thursdays have always been my favourite day of the week.  They’re like Christmas Eve.  It’s almost the weekend, people are usually pretty chilled out since tomorrow will be Friday, but you can still be super productive and get things done (whereas Fridays are often “ended” early, productivity-wise).  Make sure you’re doing stuff you love, spending time with those you love, and get out and appreciate the sun and breeze at the same time – it’s an awesome combination 🙂

Wish us luck this weekend – our three teams will be having a blast and doing our best in competition against some awesome gyms down south.  It should be a really good time!

Next week we’re going to do some re-testing things to prepare for James’ squat program – so it should be pretty fun.  Let me (or your coach) know how things are going for you and if there’s anything specific you’d like to achieve over the next 3 months (kinda like a pre-new years resolution 😉 )

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 – 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 Litvinov WOD
5 Rounds for time:
3 Deadlifts (225/155) – go for speed
100m Run (at ~70% effort)
Rest 30 seconds

METCON

Running And Snatches For Time
For time:
200m run
5 Snatches (135/95)
400m Run
10 Snatches (135/95)
800m Run
15 Snatches (135/95)

*Snatches can be any style, though they need to come off the ground each time.


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 – 24092015

Hey Folks!

Good times with the Dirty Thirty today!  It’s a grinder – and you guys ground it out 🙂

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 Work
Perform Full Cleans in the following rep scheme, increasing the weights each set. Rest as needed between sets.
2-2-2-1-1-1

METCON

Sept 7th Fun
5 Rounds for time:
7 Toes to Bar
14 Overhead Walking lunges (45/25)
200m Ball Run

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 – 23092015

Hey Folks!

Good times!  Super stoked for this upcoming weekend in Mississauga at Elements Team Challenge – We’ve got 3 teams headed out and we’re hoping to have a boatload of fun and hopefully perform really well!

The gym will be open for its’ normal hours this weekend – so you can come in to the gym and challenge yourself in your own way!  I’m sure our coaches will help you out with it 😉

The weekend after James, Bud and Tori are competing in the Ray Hamilton Classic in North Bay (weightlifting competition) and I’m sure they’d love your support.  I’ll be there helping James and Bud choose which weights to lift (hah!) so if you’re free, and want to come cheer – head out to North Bay with us! 🙂 I’ll likely have a few seats in the truck for anyone that wants to carpool (though I’ll likely be there early and stay late).  Another option if you’re looking for something to do is to contact Caz and let him know you want to go swing a kettlebell for an hour (as a relay with a team!) – it’s for charity and should be a great atmosphere.

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.


LONGEVITY

Every minute on the minute for 10 Minutes:
ODD Minutes – 5 Back Squats @70%
EVEN Minutes – Deadbug around the world

METCON

Dirty 30
For time:
30 Box jump (24″/20″)
30 Jumping pull-ups
30 Kettlebell swings (35/25)
30 Walking Lunge
30 Knees to elbows
30 Push press (45/33)
50 Good Mornings (45/33)
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

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 – 22092015

Hey Folks!

My legs are DONE hahah.  Doing a little extra set me back a bit on that WOD, but it was one to write down for the future 😉

So we should start putting teams together for the CF24 event.  We’ll need to group into 3-6 people per “team”.  If you want the WODs to be less intense, have more people on your team.  Ultimately it’s for charity (Special Olympics Canada) and I’m not sure how or if they’re keeping score.  Either way it’ll be a blast!  ALSO keep in mind, you don’t HAVE to do all 24 hours, you can always do some, take a break, then continue, or just commit to X amount of hours.

Group your teams together and then we’ll get registered! 🙂

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 EMOM
Every Minute for 10 Minutes peform:
1 Jerk @ ~75% of your 1RM

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 – 21092015

Hey Folks!

Great weekend!  Nice to have lots of folks out this weekend, PRing their O’Neill test, doing some solid squats and push ups, power cleans, and pull ups.  Keep up the great work – we’ve got another couple weeks, and then we’re going to start James’ Squat cycle!  I’m pretty pumped for it as I know my squat could use a little work and it just translates over to better everything.

It’s supposed to be PERFECT workout weather for a good week (I think maybe one day of rain), so let’s take advantage – I’m hoping it’s an awesome late summer/autumn coming up with a slow transition to winter 😉 Perfect temperatures for running outside and not sweating like crazy!

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 Pause Work – EMOM
Every Minute for 10 Minutes:
Halting* Snatch Deadlift
Halting* Snatch Pull
Halting* Snatch
*Keeping hips back, pause at the knee cap for each lift. Think of the snatch pull as the first and middle part of the snatch but not the end (you can also think of it as the first and second pull but no third)
Use ~60% of your Snatch 1RM – We’re aiming for perfect form and hitting the RIGHT positions.

METCON

Run With Your Hammies Or Feel Your Quads!
3 Rounds for time:
400m Run
5 Front Squats @70-75%
10 Burpees to a target 6″ above your reach

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 – 18092015

Hey Folks!

Awesome week in the books (almost)!  Make sure you check out the CrossFitter of the Month – as well as the Fascia seminar and intro to the MELT method that is going down next week!  The flyer is on the “news” whiteboard – check it out and let your coach know if you’ll be making it!

WARM UP

Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
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

Snatch Complex EMOM
Snatch Complex
Every Minute for 10 Minutes perform:
1 High hang Snatch
1 Snatch Balance
1 Overhead squat
*Use ~65%

METCON

Hip Extension! Encouragement!
4 Rounds for time:
15 Wall Ball (to a higher target, Men to the grey above the blue, Women to the blue line)
15 Ring Rows
15 Single arm kettlebell swings (switch arms on alternate rounds)

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