CrossFit Sudbury – 01032016

Hey Friends!

March!  I hope you all got those scores in for the Open – TeamCFSuds needs ’em!  Scaled, RX’d, we’ll take everything you’ve got!  Don’t forget, even if you aren’t signed up for the Open, you should still try the WOD out, get someone to judge your reps and count for you, and get a little taste of competition, but in the safe, family fun atmosphere of our awesome gym!

Lulu Lemon is coming out this coming Saturday 10am-4pm!  Make sure you make it in if you’re into that sort of thing.

16.1 is in the books, 16.2 is coming up!  If Folks want to stick around Thursday night to watch the unveiling and have a pop, they’re more than welcome to!  We’ll be there 🙂

WARM UP

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

METCON

The Shed
For time:
Rope Climbs (3/2/6 rope lay downs)
600m Row
30 Overhead Squats (95/55/35)
Airdyne (35/25/15)
30′ Right arm + 30′ Left arm OH DB walking lunge (45/35/20)
16 Handstand Push ups
30 Box Jumps (24/20/14)
60 KB Swings (35/25/15)

Scaling Guide: 18-22 Minutes. 25 Minute CAP.
Scale up: 5 rope climbs, 1000m Row, 26 HSPU, 50 BoxJumps, 53lbs KB, same time limit.


Don’t go too hard on the row if those overhead squats look daunting. Be careful with the kettlebell swings- 60 is no joke! Break them up into smaller sets, and be sure to keep that chest up!

COOL DOWN

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

CrossFit Sudbury – 29022016

Hey Friends!

Awesome weekend!  There was some of that awesome CrossFit Open magic going on in the gym, with people pushing themselves harder than they thought was possible, working harder than they normally would, and feeling the sense of accomplishment that pushing yourself out of that comfort zone does.  Also – as far as I know, the walls are still fully intact!  You guys are amazing.  Thank you for being thoughtful and keeping the same pride in the gym as the coaches and I do.

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.


Context – Practice

STRENGTH

Squat

5 X 5

Increasing weight each set. Get as heavy as possible on your last set, but no failing 🙂

SUPER SET

Stand with the rings on your hands and roll forward until you’re in a plank, though with your arms over your head, in the hollow position, then return to standing.

5 sets of 3 with a 2-3 second hold in the bottom (with virtuous form!) Move your feet forward (i.e. the finish position will be further from the floor) to scale this movement.

METCON

Furious Frigate
7 minute AMRAP (as many rounds as possible)
400m row

then max rounds with the remaining time:
broad jump 20′ out, 20′ back
15 Wallball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)

Scaling Guide: 2 – 4 Rounds


The row can drastically affect the rest of the workout. If you are looking for intensity and you aren’t worried about the wall ball, hit the row hard! Consider finishing the row with some hip and arm only pulls to help save the legs for the first round of wall ball. The broad jumps should be fast and rebounding. Don’t jump so far that you have to pause between jumps. Moderate the intensity by breaking the wall balls, but don’t waste time.

OPTIONAL CASH OUT

O’Neill Test
4 Minutes for max distance on the rower.
New workout –> Single time –> 4 Minutes.

Or consider a 4 minute Airdyne effort

MOBILITY

Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads

CrossFit Sudbury – 26022016

Hey Friends!

Whoa!  16.1 announcement was pretty neat, AND Emily Abbott did awesome!  It DOES pose a bit of a space limitation situation in our gym (how are the small gyms going to do this WOD?) so, we might be able to run 3 people at a time with enough room to do 25′ straight of walking lunges, and maybe 3 more people with a turn around at 12.5′.  It’s 20 minutes long, so I’m not too worried about having to turn around, but if it matters to you, let it be known and we’ll make sure those folks get the “straightaway” lanes 🙂

It DOES look like a great WOD though – a long grinder!  Make sure those hips are supple and those shoulders and thoracic spine are well mobilized to be overhead with the barbell.  Don’t fail on the Chest to bar pull ups, and consider breaking them up early, but resting less.  Even fast singles on the chest to bars with a drop from the top will be fairly fast and time can be made up on the lunges and burpees.

The Open does tend to do a good job messing up programming and mentally defeating people on WODs leading up to it.  I’d suggest doing an easier effort on the workout the day before you do the Open WOD, or even consider taking a rest day before you go.  You should have a good idea how you best respond to a rest day versus a light day the day before.

Either way, it looks awesome and we’re going to have a blast doing it!  Come on out! 🙂

WARM UP

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

STRENGTH

Handstand Push Up

Spend 10 minutes finding your max strict HSPU depth for 3 reps (find the depth you can go and get 3 clean reps)

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.


1 X 1

Max out your Clean! If you aren’t feeling it today, save it for another day and we’ll max out then!

METCON

5 4 3 Row Intervals
For total time:
500m row
Rest 2 min
400m row
Rest 2 min
300m row
Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined row times only, not the rests in this case.

Compare to November 27th, 2015

Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400m with all you got, then just try to hang on for the final 300m. Doing 2-3 short, fast pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.

Two people can easily share a rower as long as they can do the 500m and the 400m in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second.

OPTIONAL CASH OUT

Do a round of the Open WOD that was announced to feel it out.

MOBILITY

Coolin’ Down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff

CrossFit Sudbury – 25022016

Hey Friends!

Beauty re-do WOD today.  That one looked challenging the second time as much as it was the first!  Great work to everyone who came in to take it on.  If you haven’t had the chance yet, check out that “Fittest on Earth” movie from CrossFit.  It’s too bad that it costs money, but it goes to a good company (CrossFit), and I’m sure if you really look for it, you might be able to find it online for free.

Some news:

  • If you guys can get your T-shirt orders in by Monday (the 29th), we’ll put the order in and should have the shirts by the end of the Open (not a bad “prize” for finishing the Open!)
  • We’re going to have the 16.1 “reveal” playing on the TV in the waiting room in front of the gym/clinic tomorrow night.  Bring some food/drinks and hang out to see it all go down 🙂 We’ll do this for each WOD too!
  • Lisa is posting some sign up sheets for heats on Saturdays WOD – it’ll help us keep things organized, and it’s helpful for folks that need to get the workout in right away or need to do it at a certain time.  Check them out near the Baby Ball whiteboard.
  • Weekly challenges!  We’ve done these in the past, and these ones are associated with the Open.  They’re for everyone to do, and will be completely “inclusive” for folks. AND there’s an extra bonus to them:
    • each time you complete an Open WOD OR the weekly challenge you will receive a ballot for each thing (2 max per week) and at the end of the Open we’re going to draw a name out of the cache of ballots for a winner of a prize! 🙂  This way EVERYONE has a chance to win an awesome prize
    • BUT, we also want you guys to push yourselves, so we’ll keep track of scores on the weekly challenges, and after all 5 weeks, the top male and female performers will win a prize too!

WARM UP

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

SKILL PRACTICE WARM UP

Spend 10 Minutes working up to a heavy Power Clean + Push Jerk + Push Jerk (yes, 2 jerks, and NOT a split)

Power Clean
Lifting the bar from the ground to the shoulders without passing through a squat. You can still land in a partial squat, just not below parallel.

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.

1 X 1

METCON

Choose 3 – 4 to test. This list is not exhaustive (you can choose another test recommended by the coach). We are testing cleans tomorrow, if you aren’t going to make it in, test it today! Try to do at least one – two Gymnastic, and one small Met-Con.

400m Run
Run 400m for time.

800m Run

1 Mile Run

500m Row
Row 500m For time.

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

Tabata Airdyne
8 rounds. 20 seconds work, 10 seconds rest for total calories. Rest between sets, don’t “recovery pedal”, unless you’re going to keep track of only your “work” calories.

Max Push Ups
Max Push ups without stopping.

Push ups begin with straight arms, touch chest and thighs to ground, then in a nice plank chest and thighs come up TOGETHER. No worming. Unless you are scaling, in which case worming is allowed. No claiming you got 78 push ups when you got 78 half, wormy push ups. Anyone can run a 4-minute mile when it’s only half a mile.


Pull Ups
Max Reps.

Tabata Squats
Tabata Squats
20 seconds on 10 seconds off for 8 intervals.
*Score is the interval with the least amount of reps (i.e. if you get 20 squats in the first 7 intervals, and 4 in the last interval, your score is 4. Sorry, haha)

Clean & Jerk
Lift the bar from the ground to overhead in two distinct movements. While the Jerk can be a power, split or squat jerk, the clean is implied to be of the squat variety unless your coach has suggested it isn’t ideal for your goals/current progression.

1 X 1

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.

1 X 1

Deadlift

1 X 1

2 Minutes Max Double Unders
2 Minutes for max total double unders.

trips don’t count! 🙂


Box Jump – For Height
Spend 6 minutes working up to a max height box jump.

Compare to December 9th! Try to do the same thing you did then and BEAT IT!

Work together in groups so you can have people to do the tests with and/or help you count reps. Be smart about the order of the movements – you don’t want to do something that will hurt the results of the next thing.
If you aren’t going to make it in tomorrow for the squat clean testing (and handstand push-up testing), do those first!

COOL DOWN

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

CrossFit Sudbury – 24022016

Hey Friends!

The “Behind the Scenes” or the story of the 2015 games finally came out.  Sounds like they made an effort to turn it into a “feature film”.  Whoa, lots of “quotes” on that sentence.  It’s interesting observing CrossFit from the inside/outside – as they’ve evolved from no sponsors and pretty much a random camcorder in the original HQ gym, to fully edited/produced and now with a full soundtrack?  Craziness.

Maybe check it out and get pumped up for the Open WOD on Saturday 🙂  You don’t need to sign up officially with CrossFit to do the WOD.  Come to the gym and have some fun while working hard – it’s SO nice not to have to count your own reps.  Also – get those T-shirt size/orders in – We’ll order them soonish and hopefully they’re in by the end of the Open – a nice commemorative “trophy” after you complete it all.

WARM UP

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

Context – Competition

Spend ~10 Minutes mobilizing and practicing specifically for pistols

SKILL PRACTICE WARM UP

Mutiny At Sunset
For time (22 minute time cap)
Row (Performance: 1500m / Athletic: 1300m* / Health: 1000m)

then 4 rounds:
8 supine ring rows
8 hang power cleans (Performance: 95lb / Athletic: 63lb* / Health: 45lb)
8 pistols (alternate legs as desired)
16 burpees

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10 – 18 minutes. Scale Up: 135/85 hang power cleans and pistols with 35/26lb kettlebell.


Compare to December 10, 2015

Coaching Tips: ‘Faster’ athletes should go on a later wave (especially if you don’t have enough rowers), so that they can push themselves a bit harder trying to catch everyone else. Be sure to avoid the early arm bend on rowing so that your biceps aren’t ruined for the ring rows. The same for the hang power cleans, if you use too much arm you’ll pay the price later. Ankle mobility will help many people who struggle with pistols but are strong enough. Scale RX pistols to pistoling onto/off a box.

STRENGTH

Cash Out – GPP
2 Rounds for total reps:
1 min wall ball
1 min plank (or hollow rocks)
1 min double unders

SUPER SET

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

CrossFit Sudbury – 23022016

Hey Friends!

It’s Tuesday – Do places still do “Toonie Tuesday”?  I remember going to KFC back in middle and high school to get a quarter chicken deal for a Toonie.  That makes me sound like an old man hahaha!  Something to keep in mind – The pool for “Baby Ball” is going to close to new guesses on the 1st of March (which is pretty close to 37 weeks for Kristin, so “full term” [which ranges from 37-42 weeks]) – get your guesses in, they’re only 2 bucks, and the more guesses we get the more the winner will… win!

Whole Life Challenge Folks!  Persevere!  We’re almost done the challenge!  I know I’ve let my strict-ness wane over the last couple weeks, which is what happened last time (8 weeks is LONG!) but there are a good number of things I’ve learned/taken into consideration already

  • I did little “mini” cheats WAY too often
  • Not cheating is a good way to feel great on a daily basis
  • If I eat too many carbs, I still feel crappy (even if they’re paleo carbs)
  • Getting enough sleep is like a magical elixir that fixes everything
  • Drink more water
  • I think cream in my coffee increases how “stuffed up” I am, and the amount of sneezes I accomplish in a day (which is a lot)
  • Taking enough (2-4g of EPA+DHA) fish oil is crucial to my joints feeling sexy instead of rusty/creaky
  • You really DO need to derive more pleasure from turning down indulgences (due to how awesome you will feel later/a lack of illness or disease/is it REALLY going to make this moment THAT much better/etc) than succumbing to the “little hater” inside your head that convinces you it’s a good idea to indulge in something that really isn’t worth it

I’m sure there’s more, but this little “blog” is already long enough now.  So… Eat well, sleep well, and THEN train hard to maximize your training effect.

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

STRENGTH

Push Press
With a barbell in the front rack position, dip down, by flexing the knees and ankles, then violently extend both while propelling the barbell from your shoulders to an overhead position. The dip should be short and quick, keeping the weight in the heels and the torso as upright as possible.

5 X 3 @ 60%

3 of 14 (5 sets of 3 reps, same weight across, approximately 60% of max).

SUPER SET

In a standard lunge position with dumbbells in your hands or a barbell either in the front or back rack position, sink down into a lunge and press back up through the front heel. These are not walking lunges. To add difficulty, elevate your front foot onto a weight plate (45# is more than enough).

5 X 5

First couple weeks we’ll do them simply in a lunge position, or a lunge position with our front foot elevated on a plate. 100% necessary is a vertical shin on the front leg and a vertical torso. If your torso is angling forward and your hip is closing you need to either be more mindful of it, lighten the load, or both. Perfect practice makes perfect!

METCON

Slowsand
Calories on the Airdyne (Performance: 50 / Athletic: 40 / Health: 30)
then 4 rounds:
• 10 hand release push ups (scale up to ring push ups, if you’d like)
• 10 goblet squats (Performance: 53lbs / Athletic: 35lbs / Health: 26lbs)

Scaling Guide: 4 – 8 minutes


OPTIONAL CASH OUT

Cash Out – Grip Strength
5 Minute AMRAP:
50m Suitcase Carry + 20 Single Arm Swings (both on the same arm, then switch and continue)

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
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CrossFit Sudbury – 22022016

Hey Friends!

Another great weekend in the books!  WinterWOD was super fun, we were lucky to have a decently warm day and some fun loving folks out to build igloos and do some outdoor “sled” pushing.  This’ll be something worth doing again next year, with a bit more planning and heads up 🙂  A little tough since we’re slave to the weather for it, but worth trying that’s for sure!

This week is going to see the intro of the first OPEN WOD on February 25th, which you can do any time after that, though we’ll be encouraging people to come out on Saturday’s to enjoy the community and fun atmosphere we’ll have set up in the gym!

WARM UP

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

SKILL PRACTICE WARM UP

Spend 10 min working up to a challenging squat snatch plus overhead squat. Plan on hitting that weight for 2-3 sets.

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.

3 X 1

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).


3 X 1

METCON

Divergent
16 minute AMRAP (as many rounds as possible):
2 Rounds of:
3 Squat Snatches (Performance: 95lbs, Athletic*: 65lbs, Health 35lbs)
3 Overhead Squats (Performance: 95lbs, Athletic*: 65lbs, Health 35lbs)
Chest-to-Bar Pull-Ups (Performance: 9, Athletic*:6, Health: 6 with a band)
40 Double Unders
10 BurpeesThen – Rest 1 Minute.
Scaling Guide: 2 – 4 Rounds (Which is really 4 – 8 rounds)


The workout is two rounds of the same movements followed by a minute rest. Try and keep a steady pace through the first round, and then pick up the pace in the second round since you will get that minute rest. If range of motion (squatting below parallel, etc.) is a big issue with your overhead squat, scale to squat cleans and a front squat – this will let you use more weight and get a much better workout.

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
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CrossFitter of the Month – January 2016

Hey Friends!

It’s that time again!  We’re stoked to be recognizing a lucky addition to both Sudbury and our gym about a year ago .  This person has been putting in hard work at the gym, and is always a pleasure to train alongside.  Expect full effort, complete sincerity and an inquisitive mind as this person doesn’t hesitate to introduce themselves and get to know you.  For January, we’d like to recognize…

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Camilo!  As I mentioned above, Camilo always brings great energy to the gym, and we’re lucky to have him throw down with us!

Name: Camilo Chacon

Age: 25

Occupation: Sales Manager at Sun Life Financial

What was your exercise experience prior to crossfit?

My experience before Crossfit was your traditional gym. Where Mondays was chest and triceps, Tuesday was back and biceps, Wednesday was legs etc. I also played competitive soccer and volleyball.

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

I have been doing Crossfit for about 4 years on and off. My first 2.5 years were a lot more off than on due to injury and laziness.

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What is your favorite part about crossfit?

My favourite part about crossfit is the inner competitiveness. It all starts with just showing up that is a battle in itself sometimes. I enjoy that everyday I am competing against myself and only myself. I really embraced our boxes motto “You against You”. I think about that a lot during WOD’s when I am tired or feel like I want to give up.

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

I am very proud of where I have come to over this past year. I feel a lot stronger and confident with all my lifts. The other day Kristen said to me she has noticed my mobility has improved a lot in my squat and that made me feel accomplished, as it is something I have been working on over the past year.

Favorite workout or lift?

My favourite workout would have to be anything overhead.

Anything else you would like to share please feel free

I would like to thank everyone at Crossfit Sudbury. March 2015 I was transferred from St. Catharines, On for work. I knew nobody in the city. You have all been very welcoming and helpful with the transition. I would also like to give a special shutout to our coaches. You have been amazing to me in helping me improve and develop.

CrossFit Sudbury – 20022016

Hey Friends!

Winter WOD Day!  Come on out and have a blast!  We’ll see you in the gym!

See you in the gym!

CrossFit Sudbury – 19022016

Hey Friends!

Today is the last training set for the Clean!  I know we’ve done a LOT of cleans over the last 3-4 weeks, and I’m sure you’re tired of them, but that’s the nature of having a strength focus.  I was sick of them a week or so ago, and then they felt really good when I finally went heavy – so it pays off in the long run.  The next cycle is Push Presses and Split Squats/Lunges – which should be a nice combo.

It looks like winter might be winding down!  That’s a sad thing for people who love sledding and ice fishing, since they didn’t get much of a winter, though for the rest of us who prefer warmer weather, it’s a nice break.  Either way, keep in mind you aren’t ever promised tomorrow, so make sure you’re enjoying the hell out of today!

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

14 of 14 (6 sets of 2 rep, same weight across – same as Wednesday, approximately 95-100% of max)

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

Legolas Greenleaf
6 minute AMRAP (as many rounds as possible)
8 Left hand dumbbell Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
30’ Left Hand dumbbell Overhead Lunge (Same)
8 Right Hand dumbbell Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
30’ Right Hand dumbbell Overhead Lunge (Same)
30 seconds of Double Unders/Double Under PracticeScaling Guide: 2.5 – 5 rounds *Note how many DU’s you got as well


Make sure to catch the dumbbell overhead with a straight active arm; keep your thumb pointed behind you, and your shoulder in good position also make sure to stand all the way up. On the lunges, make sure you don’t step too far or too short, your knee should be right over your ankle. As you stand up, drive through the heel of your front foot.

COOL DOWN

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