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CrossFit Sudbury – Squat Program day 19 – 30102015

Hey Folks!

It’s Friday AGAIN!  Crazy how fast the weeks go by.  Don’t forget – Halloween WOD tomorrow is going to be a blast!  We’re open our normal Open Gym hours (9am-12noon) – So get in, find a partner (or go alone if you dare, muahahaha!) and get a good sweat on!

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

With the bar starting in the front rack position, lift the bar to the overhead position (where if we drew a line down it would divide you perfectly into a front and back half). No legs are involved in this movement (other than that you’re standing on them). Keep your abs tight to avoid leaning back. Very tight.

5 X 3

EMOM-5:
3 Presses @75-85%
EMOM-10:
45 second squat hold*
*Work on improving your posture and positioning in the bottom position. Drive knees out, chest up, abs tight, heels and big toes down.

METCON

Thruster/Burpee WOD
18-12-6 for time of:
Thrusters (95/65)
Bar Facing Burpees

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team
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CrossFit Sudbury – Squat Program day 18 – 29102015

Hey Folks!

So we’ve got Halloween coming up!  Lisa has put together an awesome WOD for everyone – Check out the details on the whiteboard at the gym and come on out for some fun and a great WOD 🙂 Don’t forget to dress up (either in an awesome costume or some orange and black!)

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

*Add 2.5 pounds each session for this lift.


LONGEVITY

Deadlift

5 X 3

E2MOM-10:
3 Deadlifts @75-85%

METCON

1/2 Nate
As Many Rounds as Possible in 10 Minutes of:
2 Muscle Ups
4 Handstand Push ups
8 Kettlebell Swings

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 – Squat Program day 17 – 28102015

Hey Folks!

I hope some Folks made it out to the weightlifting club and are pumped for the next 6 weeks of violent hip extension and improved flexibility.  As you start to develop those skills you’ll quickly notice how well it transfers over to almost everything that involves athletic movement.

Let’s keep up the great work and make sure we’re doing our mobility – the weights are starting to get a little heavier and volume will be going up a bit, so make sure you’re balancing out the time spend winding yourself up, and the time spend loosening yourself 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

LONGEVITY

Overhead Squat
Start standing with the barbell behind your neck and a snatch-width grip. Perform a snatch push press or snatch power jerk to secure the bar in the proper snatch overhead position. Once stable, squat at a controlled speed to full depth, standing again with the bar overhead. The elbows must remain locked throughout the lift and the bar overhead until you return to a full standing position (as per Catalyst Athletics).

https://www.youtube.com/watch?v=i3VMBdEBB7c


5 X 3

E2MOM-10:
3 Overhead Squats @80% of your Snatch 1RM.

If it feels really easy – Pause in the bottom for 3 seconds on each squat.


METCON

RopeClimbs And Running AMRAP
AMRAP 10 minutes:
Ascending Latter of rope climbs 1,2,3,…
200m Run

*Sub 10 Calories on the air dyne if it’s ungodly cold outside.


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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CF24 – Aftermath and Results!

Hey Folks!

So you’ve likely seen a fair amount of pics and videos on social media after our past weekend – but I figured I’d put up a little synopsis and update as to everything that went down on the weekend!

We raised over $4000 for Special Olympics Canada!  This put us roughly in 10th “place” on the fundraising leaderboard!  That’s pretty awesome for an event that we didn’t know how it would go or how much traction we could gain in the short period of time we raised funds for!  We ended up with 5 teams ranging from 3 to 6 people per team that completed 24 workouts in 24 hours (the first 10 minutes of each hour) all in support of Special Olympics Ontario.  We got to meet a pretty awesome and energetic Special Olympics Athlete and started our day off strong with some running, lunges and push ups.

OLYMPUS DIGITAL CAMERA

OLYMPUS DIGITAL CAMERA

Our events ranged from 1 rep max olympic lifts, to max effort rowing.  The lack of sleep was probably the most difficult part – but we fell into a rhythm and I think everyone accepted how things went and had a, “let’s get ‘er done” attitude.  There were numerous PR’s (I even PR’d my Front Squat at like 3am or something!) and a heck of a lot of high fives.  Amazing work everyone!

OLYMPUS DIGITAL CAMERA

OLYMPUS DIGITAL CAMERA

BIG thanks to Starbucks for providing coffee, Boston Pizza for providing pizzas, Vespa Street Kitchen for some pizza, gnocchi, poutine and salad, and to our amazing members for bringing in or dropping off food (special thanks to Taryn & Mikie, Ty & Todd, and Val for dropping by, bringing food/drinks and generally being awesome!)

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Hope everyone is healing up nice and getting caught up on sleep!  Thanks for once again proving that we have the greatest people and place ever!

Adam

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CrossFit Sudbury – Squat Program day 16 – 27102015

Hey Folks!

We’re back and into training another week!  Fun fact!  Keeping a journal of your training, food, and goals helps you achieve your goals more quickly and efficiently than if you don’t keep one.  It’s a good way to unwind in the evening too – Ideally on a real journal, since it only requires a lamp to be on, and doesn’t have as much “blue light”.  Sit down, write out your days successes, write out your plans for tomorrow.  It doesn’t need to be a lot of writing, but giving yourself a couple goals for the following day is a good way to give you focus and drive for that day.  Do it.  Also – take your fish oil or ask me about how to get some.

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.


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

Perform a Snatch. From the Ground. It is assumed you will perform a full snatch, though speak with your coach, as the full version may not be appropriate or even the most beneficial, depending on your goals and current mobility, etc.

10 X 1

EMOM-10:
1 Snatch @70-80%

METCON

C&J/C2B For Time
9-7-5 for time of:
Clean & Jerk (155/105)
Chest to Bar Pull ups

*Scale appropriately, this should be more or less a sprint. All sets should be pretty darn close to unbroken if not unbroken. Scale the pull-ups if you need to as well. We want perfect form and optimal power output.


COOL DOWN

Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
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CrossFit Sudbury – Squat Program Day 15 – 25102015

Hey Folks!

It was a hell of a weekend!  I’m sore all over and will be taking a rest day, and hopefully catching up on a little sleep.  I think we all had a great time this weekend (for the most part), and I’m proud of everybody who gave up their weekend to raise funds and suffer through 24 WODS in 24 hours.  Great work guys!

Weightlifting Club on Tuesday and Thursday at 8pm, and Sunday at noon this week!

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

Squat

5 X 3

Every Minute for 10 Minutes:
3 Back Squats @80%

2 High box jumps after every set – OR you can jump as high as you can, twice, after each set.

METCON

BroadJump/Lunge/Situp AMRAP
10 Minute AMRAP:
5 Broad Jumps
10 Walking Lunges
15 Sit Ups

COOL DOWN

Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
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CrossFit Sudbury – Squat Program Day 14 – 23102015

Hey Folks!

It’s Friday!  Yay!  Prepare yourselves for 24 hours of working out and hanging out.  We’ll try to get some movies going in the front, have a TV set up with a nintendo or something if people are interested in that, feel free to bring an air mattress or something if you want to sneak a nap here and there in one of our treatment rooms or upstairs with the rowers.  Bring food, drinks, and entertainment haha.

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

Jerk (Power, Squat, Or Split)
Keeping an upright torso and TIGHT abs, dip straight down then drive the bar overhead while lifting your feet and driving yourself down into either a partial squat, whole squat, or a split (lunge) position. Stand the weight back up tall (bring your feet back together if necessary) and smile at your victory.

8 X 1

Squat hold. Sink in. Get active. Drive your knees out with your elbows, drive your chest up and hips forward. Play with your ankle dorsiflexion.

Every 90 seconds for 15 Minutes:
ODD Intervals – 1 Jerk @65-75%
EVEN Intervals – 1 minute squat hold. Use this for mobility.

METCON

Pistol/Dip/TTB AMRAP
10 Minute AMRAP:
5 Pistols
10 Ring Dips
15 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 – Squat Program Day 13 – 22102015

Hey Folks!

Weightlifting Club tonight!  8pm – be there or don’t be lifting awesome weights in a smooth silky way!

CF24 is only a few days away!  Come on out and support Special Olympics Canada.  Our gym isn’t doing too bad on the fundraising leaderboard but I know we can still climb a bunch of spots 🙂

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 Pull
Perform the first and middle part of the clean. Lifting off the ground with a solid back into a nice

5 X 1 : 70-80%

Lift the bar from the ground, to the front rack position (where the bar sits when you Front Squat).

This assumes you will pass through a squat (to catch the bar in a squat), though ask your coach if this is congruent with your goals or current placement in the progression.


5 X 1 : 70-80%

METCON

Helen
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-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 – Squat Program Day 12 – 21102015

Hey Folks!

Hope the handstand workshop was a hit and you all took stuff away you can work on!  Huge thank you to Alanna D’Angelo & Kaylee Cacciotti from Happiness is Dancing for coming out and dropping some knowledge bombs on us! 🙂   I expect to see a lot of upside down people over the coming weeks.

Weightlifting Club continues Thursday night – It’s complimentary this week, so get in there and lift some things!  Let us know if you are interested or know someone who is!

CF24 is coming up this Saturday to Sunday!  12Noon to 12Noon – Even if you aren’t going to be around for the whole thing, come out during any of those 24 hours and do a WOD with us.  Bring in a snack, some coffee, or some epic high fives!

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
With the bar in the Front Rack position, perform a full squat. Abs tight, elbows up, heels down, knees out. Sets and reps as prescribed per the programming.

5 X 3 : 77%

Every 2 Minutes for 10 Minutes:
3 Front Squats @77%

METCON

Tabata DU/Wall Ball
Every 4 intervals alternating:
Double Unders
Wall Ball
*4 intervals of tabata double unders, 4 intervals of wall balls, 4 intervals of double unders, 4 intervals of wall balls.

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 – Squat Program Day 11 – 20102015

Hey Folks!

Get those squats in the books.  Make sure you’re bundling up for the cold, taking your vitamin D, getting your liquids, getting enough sleep, and avoiding shady Chinese food when your body isn’t used to it.  It was delicious, but I think I finally found the “last straw” to convince me to clean up my eating once and for all.

The workouts look good this week!  Weightlifting club was last night – I hope it was nice and packed.  I know James (and myself) are super excited to build and develop some solid weightlifters – as well as improving the form of those on the CrossFit side of things.

CF24 – I’m going to set up ZenPlanner so that there are 24, one hour classes starting at noon on Saturday.  We won’t be open our normal hours on Saturday, though we’ll be open from noon onwards until noon on Sunday.  If you want to come hit up one of those hours (or a few even), come on out and train with us!

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.


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

3-Pos Snatch E2MOM
Every 2 Minutes for 10 Minutes perform:
3 Position Snatch (Hip, knee, floor)

5 X 1 : 65-75%

METCON

Row – 1000m
Row 1000m for time. Maintain Good posture and a steady pace. Your low back should never be compromised, and your movement should never stop. Stroke rate should be somewhere between 22-30 (mostly depending on your height). Long, powerful pulls will get you moving faster.

KBs/Situp For Time
30-20-10 for time of:
Kettlebell Swings (70/50)
Sit ups

The two elements will be done back to back with no rest. They’re entered separately so you can enter your row time (if you remember it) 🙂

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