CrossFit Sudbury – 01022016

Hey Friends!

February!  Whoa – that’s just crazy talk.  Thanks to the coaches/members that made up our super fun Airbandz team – VERY cool that so much money was able to be raised for the Northern Cancer Foundation.  I love being even a small piece of the local community up here – and being able to contribute where we can.

Realize that true happiness lies within you. Waste no time and effort searching for peace and contentment and joy in the world outside. Remember that there is no happiness in having or in getting, but only in giving. Reach out. Share. Smile. Hug. Happiness is a perfume you cannot pour on others without getting a few drops on yourself.

-Og Mandino

We’re heading into the second half of the Squat Clean cycle – things should be getting a little heavier, but we want to ensure you’re moving well.  Ask your coach for feedback if you aren’t sure about how you can improve your lifts, but keeping certain things in mind are always helpful:

  • The shortest distance between two points is a straight line – Our bodies make for things in the way (knees, arms, chests, etc.) but keeping that bar close and moving your body in a way that encourages it to stay close is worth keeping in mind
    • This can often be achieved by starting with the bar slightly away from you (over the knuckle of the big toe isn’t a bad landmark) and then sweeping it in once it’s above the knees.
    • As the bar is above your knees, transitioning your weight into your heels and keeping your chest high will help with finishing.
    • Finish your finish – Think about shrugging your hips, not just bashing them into the bar – this should encourage an upward bar path, versus a forward bar path
    • Lift your feet and hammer those elbows forward – Stay tight and stand it up! 🙂

Humour me if the above is a review of what you already know – it never hurts to go over the fundamental movements.

WARM UP

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

Context – Practice

STRENGTH

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.


6 X 2

8 of 14 (same weight as Friday – approximately 85-90% of max, 6 sets of 2 reps, “across,” same weight for each set)

SUPER SET

Half Kneeling Single Arm Dumbbell/Kettlbell Press
kneeling in a lunge position Press a single dumbbell or kettlebell overhead with the opposite arm as the forward leg. So if I’m lunging forward with my left leg, my right knee is down and I’m pressing with my right arm.

6 X 4

METCON

Stomp
For time
10-8-6-4-2 Thrusters (Performance: 115lb / Athletic: 75lb / Health: 55) OR Dumbbell Thruster (Performance: 45lb / Athletic: 30lb* / Health: 20;b)
50-40-30-20-10 Double Unders

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 10 minutes. Scale up to 135/93lbs for an additional challenge


Keep the elbows up, and maintain a good ‘rack’ position throughout the thruster. If you struggle with squat cleans, plan on doing a power clean then a thruster. Be extra careful to keep those elbows away from the knees (otherwise slamming your elbow onto your knee and possibly injuring your wrist). If you can’t get any double unders or you struggle with doing more than 1-2 reps, scale to doing 4 singles then a double under attempt every 5th rep. Count this as 5 reps.

OPTIONAL CASH OUT

Cash Out – PostChain+Core #1
5 Rounds:
15 Kettlebell swings
10 Toes to bar

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings

CrossFit Sudbury – 29012016

Hey Friends!

AirBandz is this weekend (Saturday) – Feel free to come out and watch, the Northern Cancer Foundation will appreciate it (and we will too)!  The plan is to go to the Taphouse afterwards for some food and beverages.  You can come out to that as well if you’d like!

Jubba has got some pretty sweet announcements and offerings for his internship this semester that will be helping you guys out!  Check out his intro video and let us know if you’re interested 🙂

WARM UP

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

Context – Practice

STRENGTH

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.


7 X 1

7 of 14 (increase weight from Tuesday – approximately 85-90% of max, 7 sets of 1 rep, “across,” same weight for each set), If you’ve been using Pause cleans, it might be time to switch over to normal cleans now.

SUPERSET

Half Kneeling Single Arm Dumbbell/Kettlbell Press
kneeling in a lunge position Press a single dumbbell or kettlebell overhead with the opposite arm as the forward leg. So if I’m lunging forward with my left leg, my right knee is down and I’m pressing with my right arm.

7 X 3

METCON

Pinball Wizard
For time. 10 minute cap.
Rope Climb (Performance: 3, Athletic*: 2, Health: 4 rope get ups)
10 Single Arm Kettlebell Swings (Performance: 35lbs, Athletic*: 26lbs, Health: 18lbs)
10 Single Arm Kettlebell Swings
Row for Calories (Performance: 30, Athletic*: 25, Health: 20)
10 Single Arm Kettlebell Swings
10 Single Arm Kettlebell Swings
Row for Calories (30, 25, 20)
*Women’s “As Prescribed” weights/scores.
Scaling Guide: 4-8 minutes. Scale Up: Legless rope climbs and heavier KB.

Compare to: November 13, 2015

If you are limited on ropes, people can go in waves or two people can share a rope since most people will not be able to ‘touch and go’ anyway (the second person can just start at 0:10). The key is to use your feet as much as possible on the rope climbs. For the single arm kettlebell swings, be sure to keep the shoulder blades back and under control. Don’t let them roll forward and internally rotate! Also remember that these should be Russian Kettlebell Swings – ‘eye ball’ height (not overhead)

OPTIONAL CASH OUT

Cash Out – Burpees & TTB
5 Rounds for total reps:
30 seconds burpees
30 seconds toes to bar

COOL DOWN

Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms

CrossFit Sudbury – 28012016

Hey Friends!

Good times – It looked like a deceptive WOD today, but lots of fun.  I don’t have too much to say today 😛 but here’s a cool video.

WARM UP

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

Context – Practice

METCON

Laurel & Hardy
Partner Workout – For time.
With a partner, split the work up any way you desire, one person working at a time (except on the last movement).
80 good mornings (45/33/25)
80 Cal Airdyne
400m plate carry –both people run, trade plate as you go- (45#x2/35#x2/25#x2)
40 single arm dumbbell overhead squats (45#/30#/20#)
40 Presses (95/63/35)
20 bar or ring muscle ups (3 pull ups + 3 ring dips=1MU, still “RX’d”)
40 synchro plate burpees (45/25/15) – both people at the same time

Scaling Guide: 17-26


Dividing the work in half completely isn’t usually the way to get the best time, but it is a good starting point. Shift extra reps to the partner who ‘likes’ or is better at that particular movement. If one person can handle more of the overall work, let them do it! The person not as advanced will get a bit more rest, and the more advanced person will get a more intense workout! The key is to always have someone moving. The single arm OHS can be done with either arm.

OPTIONAL CASH OUT

With a partner or as a class. 10 Minutes to run as far as possible on the Trueform. Break it up as needed. Frequent switches at a fast pace is ideal. This is about intensity, not strategizing as a team to get the most metres.

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings

CrossFit Sudbury – 27012016

Hey Friends!

Hamstrings are getting a little sore after all those deadlifts the other day!  If you haven’t seen them yet, check out the new shirts and see if you find a good fit.  We’ve also got some awesome toques that fit with this weather like lamb and tuna fish!

Airbandz is coming up this Saturday – come out and support the team (as well as the Northern Cancer Foundation!) as we rock out to some awesome 80’s tunes and then crush some food at the Taphouse (the afterparty).  Ask Kristin or Taryn if you need tickets and prepare to smile/laugh a lot/be amazed at our awesome dancing skills.

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

Context – Competition

SKILL PRACTICE WARM UP

Pull Ups
Max Reps.

Spend 8 minutes and perform 2 sets of max strict chest-to-bar and 2 sets of max strict chin-ups. Wouldn’t be a bad idea to treat these as a E2MOM.

METCON

The New Creed
For time
10-8-6-4-2
Hang power snatch (Performance: 115lb / Athletic: 65lb* / 35lb American kettlebell swing)
Push jerk (same / same* / 35lb bar)
50-40-30-20-10 Double Unders* (Health: 150-120-90-60-30 singles)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 7 – 13 minutes, Scale Up: 135/85, Double Unders must be unbroken sets


More than half of the reps are in the 10s and 8s rounds, so watch your pace on these. It will be best if you truly snatch the hang power snatches and avoid pressing out. Pressing the snatches will make your shoulders blow up faster! Similarly, use as little arm press, as possible, for the push jerks. On the 6-4-2 rounds, hustle through the transitions and don’t waste time. Rest in the middle of the sets (vs. between movements.)

OPTIONAL CASH OUT

800m Run

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings

CrossFit Sudbury – 26012016

Hey Friends!

Diane/Pirate Diane/Heavy Diane in the books.  Hope you all got a sweet chest and tri pump on after those bench presses too.  Though we don’t do a lot of bench, it is a good way to improve your press when it seems to have stalled out – or if you’re smart about it, you just pepper it into your training so you try not to stall out on the press (though eventually, it will happen).

The main reason we avoid doing “too much” bench press, is that most people, due to their lives (work, school, general lifestyle habits) have chronically tight pecs that pull their shoulders forward and into a crappy position.  This position makes it look like you have awesome pecs and traps, but makes you bad at (and prone to injury with) pretty much anything involving your arms.  So it is for good reason – we aren’t just jerks trying to take away the nostalgia of your high school weight room.

WARM UP

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

Context – Practice

STRENGTH

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 3

5×3 Squat Clean or Pause Clean – 6 of 14 (Same weight as Saturday – approximately 80% of max, 5 sets of 3 reps, “across,” same weight for each set)

SUPER SET

Half Kneeling Single Arm Dumbbell/Kettlbell Press
kneeling in a lunge position Press a single dumbbell or kettlebell overhead with the opposite arm as the forward leg. So if I’m lunging forward with my left leg, my right knee is down and I’m pressing with my right arm.

5 X 5

5×5 half kneeling single arm dumbbell/kettlebell shoulder press (Same weight as Thursday, 5 sets of 5 reps, “across,” same weight for each set)

METCON

Backwards Baseline
For Time, Performance / Athletic*: 2 rounds, Health: 1 round
40 squats
30 sit ups
20 push-ups (performance* ring push ups)
10 pull-ups
400m run (500m row for “Baseline”)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 8-11 minutes


Watch the range of motion, for all movements, when moving fast. Quality is more important than ‘short repped’ speed. If you are looking for intensity, really push it on the run/rows!

OPTIONAL CASH OUT

Cash Out – Wall Balls/Burpees
2 Rounds:
1 minute Wall Balls
1 minute Burpees

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine

CrossFit Sudbury – 25012016

Hey Friends!

Helluva weekend!  Sounds like the teachers got a lot of out the seminar this weekend and a bunch of folks got into the gym on Sunday to bang some weights and slap some fives.  Pretty much the perfect sunday.

This is our final week leading up to our epic performance at Sudbury Community Airbandz.  It’s Saturday and there are still tickets available I believe.  Ask Taryn about it – you can buy them from her, online, or even at the door (given there are tickets still available).

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

Context – Mental Toughness

STRENGTH

Bench Press

5 X 3

Increase weight each set

METCON

Diane
21-15-9 Reps for time:
Deadlift (#225)
Handstand Push-ups

OR

Pirate Diane
21-15-9 for time of:
Calorie Row
Handstand Push-ups

Choose either Diane or Pirate Diane – whichever blows your hair back 🙂
Scaling Guide: 4 – 9 minutes. Scale Up: 4/2″ deficit HSPU and 275/185 deadlifts

Move fast on the first round of Deadlifts. For some this could mean large unbroken sets (just watch the bouncing), for others it will mean smaller sets with lots of dropping from the top. For the first round of HSPU, significantly pace the first 21 reps. Use the 15s round of deadlifts to make sure your form is good and to give your shoulders a bit of time to recover.

If you shoulders are feeling good on the second round of HSPU, pick up the pace a bit, but you should always stay 1-2 reps away from failure. Pace the last round of deadlifts according to how your shoulders feel. The entire time, make sure there isn’t any hyperextension of the lumbar – at the top of the deadlifts OR on the HSPU! You must have a stable controlled midline or SLOW DOWN. If you still can’t get it under control, progress back to a lighter load or easier version.

OPTIONAL CASH OUT

Cash Out – 11.1 Style
5 Minute AMRAP:
30 double unders
15 hang dumbbell or kettlebell snatches

COOL DOWN

Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms

CrossFit Sudbury – 22012016

Hey Friends!

SO it’s friday already!  That was a quick week.  They always seem to begin slowly and then all of a sudden they’re over.  This weekend we’re closed on Saturday for the First Start Project, but we’ll be open for our normally scheduled hours on Sunday.  Get outside on Saturday and recharge those batteries (figuratively) and then come in Sunday and smash the WOD 🙂

We’ve got some new shirts in the gym and now we’re offering a CrossFit Sudbury beanie (thanks to Tammy, Colin and some other folks for asking for them!) – I didn’t order a huge quantity, so if you want one, try to get in there and pick one up sooner rather than later.

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

Context: Practice

SKILL PRACTICE WARM UP

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


1 X 3

Spend 10 Minutes working up to a heavy 3 rep Overhead Squat. If you missed testing your Front Squat – do it today.

METCON

Rolling On Dubs
For time
22 overhead squats (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs or 65lb front squat)
1000m row* (Health: 500m row)
22 back squats (Same)
500m* row
22 ‘air’ squats
250m row*

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 9-14 minutes. Scale up to 155/105lbs


Coaching Tips: As usual, there is no rack for this one (overhead squat and back squats must be picked up from the floor). If you cannot do overhead squat due to joint issues but you are strong enough, progress back one step and do front squats but keep the load up (scaling up a bit is also an option in this case). Resting the bar on the back can be a way to get a bit of rest without having to pick the bar up off the floor. Ideally, the bar should only be ‘rested’ once or maybe twice.

Pace the first row so that you can get after the back squats right away. Push harder on the second row because the air squats should be fairly easy. Use a bit more arm pull on the last 50m or so to save the legs. Go all out on the last row. Make sure you hit full depth AND full extension on these squats! Fully open hips at the top; it is a must.

OPTIONAL CASH OUT

Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs

CrossFit Sudbury – 21012016

Hey Friends!

Another training day in the books.  Good work on the cleans today and way to include the Pause Clean for some of you (or 3 position from the top down for Deniz!) – We want to treat the first few weeks of this cycle as positional and technique work, while also lifting some decent weights.  Lots of good times ahead.

We’re thinking of putting together a “winter fun day” type deal – with outdoor and indoor WODs, hot chocolate, etc.  let me know what you guys would like to see!

WARM UP

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

SKILL PRACTICE WARM UP

Thruster

1 X 1

Spend 10 Minutes working up to a 1RM Thruster, out of a rack (you don’t have to clean it).

METCON

The Lawgiver
For time – Performance & Athletic: 5 rounds, Health: 4 rounds
9 ‘heavy’ thrusters (Performance: 115lb / Athletic: 75lb* / Health: 55lb)
9 kipping pull-ups
15′ out and 15′ back Overhead dumbbell lunge -one hand- (Performance: 45lb / Athletic: 25lb* / Health: 15lb)
10 burpees with 15′ lateral shuffle
1 min rest

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 17-25 minutes


Coaching Tips: Use the same ‘lines’ for the lunges and the burpees with the lateral shuffle. The thrusters should be on the ‘heavy’ side. Going too light will make this workout too much about the burpees. For the burpees, stay sideways and keep the pace up. Letting yourself slow down here will drastically reduce the intensity because of the forced rests.

OPTIONAL CASH OUT

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!

CrossFit Sudbury – 20012016

Hey Friends!

Front Squat tests looked pretty good!  I sadly didn’t PR, though I might try again on Thursday, we’ll see how things go.  I did, however, feel super confident with 275, which there is no way I would have said before, so I’m still super happy with things.

How did you guys do?

Weightlifting Club’s new cycle started tonight!  Looks like a good crew is going to be there!

Reminder – We’re closed on Saturday as we’re hosting the OWA’s “First Start Project”.  Sorry for the inconvenience – but get outside and enjoy the nice day! 🙂

WARM UP

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

Context: Practice

STRENGTH

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.


7 X 1

Can also be performed as a Pause Clean. Ask your coach. 4 of 14 (increase weight from Saturday – approximately 80% of max, 7 sets of 1 rep, “across,” same weight for each set)

SUPER SET

Half Kneeling Single Arm Dumbbell/Kettlbell Press
kneeling in a lunge position Press a single dumbbell or kettlebell overhead with the opposite arm as the forward leg. So if I’m lunging forward with my left leg, my right knee is down and I’m pressing with my right arm.

7 X 3

Superset with cleans

METCON

Samwise
For time
Row (Performance: 400m, Athletic*: 300m, Health: 200m)
20 Clean & Jerks (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
Row (Performance: 400m, Athletic*: 300m, Health: 200m)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4:30 – 8 minutes


Coaching Tips: Be wary of going hard on the first row (unless you want a really tough workout). Pace it so that you can get after the clean and jerks right away. As you approach the end of the clean and jerks, speed up and then hit the last row with gusto.

OPTIONAL CASH OUT

Cash Out – 14.3 Styles
3 Rounds:
15 deadlifts
15 box jumps

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine

CrossFit Sudbury – 19012016

Hey Friends!

That was a super fun partner WOD.  Thanks to Alex for helping carry me through that one!  Tuesday is 1RM Front Squat Day!  Boom-Pow!  Get in there and crush extreme.  If you aren’t feeling super sexy, then you can wait until Thursday to do it as there will be time 🙂

I don’t know about you guys, but I’m loving the programming.  I feel like it’s physically challenging, though not in a way that leaves me feeling wrecked for the next days training.  What do you guys think?

WARM UP

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

Context: Mental Toughness

STRENGTH

Front Squat

5 X 1

Increase weight each set, You’re looking for a new 1 rep max!

SUPER SET

Ring Dip
These are meant to be done strict or weighted. Only kip if you won’t make it through your strict reps.

5 X 1

Superset with Front Squats. Test a 1RM (for weight), and then test your max unbroken kipping dips. (rest between them though)

METCON

Peregrin
8 minute AMRAP (as many rounds as possible)
12 Heavy Russian Kettlebell Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
12 Box Step Ups (Performance: 24”, Athletic*:20”, Health: 12” )
Push-Ups (Performance: 12, Athletic*: 8, Health: 8 Ring Push-Ups at an easier angle) No Knee Push Ups!

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3.5 – 8 rounds.


Coaching Tips: Make sure that you aren’t “rocking” the push-ups off of your quads like a rocking chair (this is a form of knee push up and not a legit push up). On the box step-ups, full hip extension is required at the top, but using the hands to push off the thighs isn’t necessarily wrong. The whole foot should be on the box so that you can drive through the heel and use some glutes.

OPTIONAL CASH OUT

Cash Out – Farmers Walk/Burpee
2 rounds:
100m farmers carry
15 burpees

COOL DOWN

Mobility – For Real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)