CrossFit Sudbury – 01042016

Hey Friends!

I know.  More burpees and snatches.  But think about how good you’ll be at burpees and snatches 😉

Second last Push Press session coming up – They should be pretty heavy now, AND you should be pretty strong by now too!  Next week we’ll re-test your push press and get some more back squats in.

If you’re feeling beat up/down from the Open and general volume of work we’ve been doing, take note if your workout seemed way harder than usual, and if it was, relax at home that night, have a glass of red wine, and then a ice cold shower/bath plunge before bed.  It seems to do wonders on resetting your nervous system and getting you into those deeper layers of restorative sleep.  SO have at it!

Looks like we have 1 more week of cold/crappy weather (I hope) and then the nicer stuff should be more consistent.  Then We’ll be peppering in more running.  So if you have the chance, hop on the true form and practice falling forward and running with those hammies.

WARM UP

Context – Practice

Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

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.

6 X 2 @ 95+%

Session 14/14. Next up… Max out day!

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).

6 X 4

METCON

Midshipman’s Nightmare
8 minute AMRAP (as many rounds as possible)
4 Dumbbell Shoulder Presses (Performance: 45, Athletic*: 25lb, Health: 15lb)
4 Dumbbell Push Presses (same)
4 Dumbbell Push Jerks (same)
250 m Row

Scaling Guide: 4 – 8 rounds.


ACTIVE COOL DOWN

Row 5 Minutes at an EASY rate. Lower the damper setting 1-2 less than you’d normally have it at.

COOL DOWN

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

CrossFit Sudbury – 31032016

Hey Friends!

And the squat cycle begins… Good times.  8 reps felt a bit like an eternity, and I think at some point we do 10 and 12 as well.  We’re just going to work on getting the reps in at first, improving the quality of the movement as well as potentially shedding some fat and gaining some lean mass.  Then we’ll start to dig into the smaller reps at heavier weights.  Keep in mind the percentages are wrong suggestions, but adding/removing 5% here and there isn’t the worst thing in the world.  So long as you are challenging yourself, you will improve.  That can mean lightening the load and moving the bar faster on the way up, or challenging yourself with a heavier weight.  Above all else, ensure you’re doing the lifts properly, this is where you won’t get any leeway.

If you winners haven’t picked up your prizes yet, go high five Lisa, tell her the secret password, send out some baby labour vibes for Kristin and collect your envelope.  I thought about picking up some CrossFit stuff as prizes, but you never know what people already have, etc.  Instead, I though since so many people from local businesses support us, I’d spread the love a bit.  The winners for a $25 gift card to both Salute, and Ramakko’s (because who doesn’t love drinking REALLY good coffee while paddling/hunting/fishing/other outdoor awesomeness), and a $50 gift card to the Townehouse (because their food is unreal, and the beer is beer).  Hope you guys enjoy it – Maybe we can organize a night out at the Townhouse sometime soon?

Thanks to Lori and Katie for signing up as Volunteers for the Battle Beyond the Barbell, if anyone else is available and knows now, we could really use the help and the heads up.  The more we can plan ahead of time, the more awesome the day will be.  Let us know and thank you in advance!

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

SKILL PRACTICE WARM UP

8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form)

METCON

Goose
For time
21 power snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar

Scaling Guide: 6 – 12 minutes, Scale Up: 135/85lb bar


Have a plan to break up the first set of snatches into equal chunks. After the first set of burpees, see how the second set of snatches feels. If you have more gas in the tank, start pushing the pace here then cruise the 15 burpees. Pour it on for the last set of 9 snatches and the last set of burpees. Avoid using a muscle snatch with press out and use a legit power snatch. The shoulders are going to get overloaded with that combined with the burpees.

COOL DOWN

Mobility Slow Style
Stretch – Childs pose w/ alternating lat stretch (90 seconds per side), T-spine stretch with arms overhead or hands clasped behind back (or holding wall ball/barbell) hold for 2-3 minutes.

CrossFit Sudbury – 30032016

Hey Friends!

Whoooo!  Had a little scare there with my laptop, but the nice folks at Jump+ helped a brother out (in exchange for money haha) and we’re back in business!

The Push Press cycle is coming to an end soon and the next cycle begins.  Back Squats 🙂  Make sure you’re well warmed up and hitting all the best positions during your squats.  I’m fine tuning the programming a bit to best suit our members, so you may notice the odd little change here and there.  I’ve learned a lot from getting JJ’s help with the programming and I’m excited to start spicing it up myself again.

We have some WINNERS for the Weekly challenge performance prizes AND the raffle prize!

  • Best Performance by a male in the gym goes to……….. Devon Fortino!
  • Best Performance by a female in the gym goes to………… Melissa Anderson!
  • ANNNNNNND, the raffle prize from folks who submitted ballots after having completed either Open WODs or the Weekly challenges goes to…………. Caroline Cropp!

Talk to Lisa to pick up your sexy Prizes!  Thanks to all you awesome folks for participating – There were a lot of firsts this year!  Keep up the great work and there will be many more!

WARM UP

Context – Practice

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.


STRENGTH

Squat

3 X 8 @60%

SUPER SET

Strict Handstand Push Up
Keep in mind adding complexity/depth for these, regardless of where you’re at (i.e. off a box, in a pike position, to the floor, from a deficit, free standing, etc.)

7 X 3

METCON

Russian Tea
7 minute AMRAP (as many rounds as possible)
10 Single Arm Kettlebell Overhead Squat (Performance: 53lb / Athletic: 35lb* / Health: 18lb) -either arm
15 Russian kettlebell swing (same)
40′ walking lunge

Scaling Guide: 3 – 5 rounds, approx. 1:42 per round, Scale Up: 70/53lb kettlebell


Most people will do well switching in the middle of each round, but some people might be able to finish a set with one arm before switching before the next round. Keep the cycle time up on the Russian kettlebell swings and think of throwing the kettlebell away from you (straight arms the whole time). Try to ‘pull’ the kettlebell down if you want to go faster. For the lunges, keep the torso upright and make sure that you don’t let the knee cave to the inside!

OPTIONAL CASH OUT

3x 100m Run. 80+% effort. Rest as needed between sets.

COOL DOWN

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

CrossFit Sudbury – 29032016

Hey friends!

Hope you got those scores in!  It’s going to be an awesome week!  Train hard, spend a little extra time mobilizing, make sure you’re taking your fish oil, getting your sleep, and high giving your friends!

Warm Up:

10 dislocates + weight, 10 hops, 10 tuck jumps, toes touches + inch worms, pull aparts.

Skill Practice Warm Up: 

Spend 10 minutes working up to a challenging power clean and jerk.

Metabolic Conditioning: “30in to Freedom”

For Time – 4 rounds* (Health: 3 rounds)

6 high box jump (Performance: 30” / Athletic*: 24” / Health: 20”)

8 ring rows

10 hang power snatch (Performance: 95# / Athletic: 65# / Health: 35#)

20 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft)

1 min rest

Scaling Guide: 14 – 20 min, about 4.5min/round including rest

Cool Down

Hamstring stretch 2 minutes per side

T spine foam roll – 1 minute hold

Pec stretch 2 minutes per side

CrossFit Sudbury – 28032016

Happy Easter Monday 🙂

Hard to believe March is just about at an end!  It’s been a quick 3 months so far for 2016, but we’re just getting started.  Keep in mind today is the last day of the Open!  Get that workout completed, and score submitted please – and don’t forget about the challenge of the week!  It’s a fun one for sure

We’ll be tallying the top performers on the Challenge of the weeks, as well as drawing a name for the raffle of our awesome prize 🙂  Stay tuned for that!

We have normal hours today – BTW, so if you want to work out, come on in and have a blast!

Battle Beyond the Barbell – We need volunteers and judges.  Let us know if you’ll be around to help out please.  It sounds like this is going to be the biggest year yet, so we’ll be planning as much as possible ahead of time!

Strength:

7×1 Push Press – 13 of 14 (7 sets of 1 rep, same weight across, approximately 95% – over max).

Super Set:

7×3 dumbbell lunge or split squat (7 sets of 3 reps, same weight across).

Metabolic Conditioning: “More Than a Feeling

6 minute AMRAP (as many rounds as possible)
6 Power Clean & Jerk (115/75/55)
Ring dips (Performance: 6 reps, Athletic*: 4 reps, Health: 6 push ups on your toes)
30 double unders

Scaling Guide: 3-7 rounds

Cool Down

Stretch – Hamstrings, Pecs
Foam Roll – Quads
LaX Ball – Shoulders & Rotator Cuff

CrossFit Sudbury – 24032016

Hey Friends!

It’s been a killer week so far!  Some pretty intense workouts and lots of anticipation for 16.5 (or maybe it’s just me).  The Open is always super sexy and exciting on week 1, and generally people are “tired” by week 5.  It makes sense.  It’s difficult to be all jazzed up (unless maybe you ARE Jaz, then you’re always Jazzed up) for 5 weeks straight.  I think we’re going to see a max lift (Snatch or OH squat) AND some sort of typical CF WOD (Hero/Girl WOD?)  We’ll see.

After THAT, we’re back to our normal awesome selves.  The Battle Beyond the Barbell sold in in epically record time.  Holy moly.  I hope it’s a reflection of us running a half decent event.  We’re going to make it a good one.  For anyone planning on being around that day, we could use your help (so long as you’re familiar with the movements we use in CrossFit).  We’re going to need judges, volunteers, and lots of other things (smiles, high fives, generally uplifting words) that day as it’s shaping up to be our biggest year yet, and we are not willing to jeopardize the quality of what we’re doing.  Please let your coach know if you’d like to help out and if you’re able.  One thing I’d really like to ensure is quality of consistency of judging on the movements, so we’ll likely chat about that ahead of time, please.

Also, if anyone in Sudbury knows/is a person/company that would like to help out with our event, all proceeds are being donated to the Janis Foligno Foundation, and we’d love to make this is “Sudbury-wide” as possible.  We aren’t going anywhere, anytime soon, so you can expect this thing to keep growing 🙂  But please reach out and contact me directly (or one of the coaches) and let me know if you’d like to be involved.  All we really want is a smile and some help, and we’ll provide as much exposure/recognition as possible (if that’s what you’d like) in return.

Ben Smith has been doing CrossFit for a little while.  I remember watching these videos when I first got into it.  360# OH Squat at 19 years old.  Dang.

 

WARM UP

Context – mental Toughness

Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

SKILL PRACTICE WARM UP

Spend 8 min working on strict handstand push-ups (or HSPU progressions). The focus here should be sets of 3 going as deep as possible.

Handstand Push Up

STRENGTH

Squat

7 X 1

Increase weight each set – looking to max out!

METCON

Margaritaville
7 minute AMRAP (As many rounds as possible)
12 American Kettlebell swings (Performance: 53lb / Athletic: 35lb / Health: 26lb)
20 Mountain Climbers
Strict chin-ups (Performance: 6 / Athletic: 3* / Health: 3 ring rows)

*Women?s ?As Prescribed? weights and reps (Rx)
Scaling Guide: 3-5.5 rounds


Compare to December 7th, 2015

Be careful not to hyper extend the lumbar on the kettlebell swings. This will be hard for people with tight shoulders, and it will only get more difficult after a round or two of bear crawls and pull-ups. Break the kettlebell swings up if needed. The bottom of the pull-up will be hard for some people, but this is a case where we need everyone to really hit full extension at the bottom. Some extra mobility between sets of the lift should help.

OPTIONAL CASH OUT

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

COOL DOWN

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

CrossFit Sudbury – 23032016

Hey Friends!

Wednesday again – AKA Kristins Due Date.  Everyone say a collective hope/prayer/whatever you want, send some vibes that she goes into labour.  One more WOD release for 16.5 – Come on out and bring some pops.  What do you think about getting some food for it too?  Let your coach know if that works for you and we’ll set something up.  Pizza, Wings, Poutine?

WARM UP

Context – Practice

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

SKILL PRACTICE WARM UP

Spend 10 Minutes working up to a heavy 30 foot overhead walking lunge (with a dumbbell/kettlebell), and if you’re a superstar, try a KB or DB in EACH hand 🙂

METCON

Boogie Wonderland
16 minute AMRAP (as many rounds as possible)
With a “Rolling Start” = MAX 2 rounds in 7 minutes, then max rounds until 16. Log total rounds including the first two.
7 power cleans (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
7 toes-to-bar
14 Box Jumps (Performance: 24” / Athletic*: 20” /Health: 12”)
Row (Performance: 500m / Athletic*: 450m / Health: 400m)

Scaling Guide: 3 – 5 rounds


The “Rolling Start” is when you can’t do more than the allotted rounds in the time listed. In this case, if you finish the two rounds faster than 7 minutes, you’ll have to wait until minute 7 to keep going. If your scaling choices mean that you can’t complete two rounds in 7 minutes, don’t worry! This becomes a ‘typical’ 16 minute AMRAP

COOL DOWN

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

CrossFit Sudbury – 22032016

Hey Friends!

Nice to get some snatches in, eh?  As you already know, the snatch is a fickle lift.  Didn’t finish your pull hard enough?  Didn’t pull yourself under the bar?  Didn’t lock out your elbows in time?  Lost some of your hip mobility?  Bump the bar forward?  You’ll miss that lift.  And that’s OK.  You don’t want those lifts.  You want to keep your focus, finish hard, lock it out and stand it up.  Occasionally you can save a lift without hurting yourself, but sometimes saving a lift is a sore shoulder, a wonky back, or a bruised head.  Let those lifts go and focus on the next one.  All the lifts need it, but the snatch has the smallest margin for error.

Get those registrations in for the battle beyond the barbell.  If your one of our members you don’t need to pay immediately, but you need to need to reserve your spot (perk of being one of our members!)  You ARE on the hook for that registration though, so have a full team and let us know.

WARM UP

Context – Competition

Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

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.

6 X 2 @ 92.5%

Session 11/14.

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).

6 X 4

If you haven’t added a plate under your front foot or elevated your back foot, now is the time to do it. You don’t necessarily need more weight, more complexity will work too!

METCON

Low Desert
For Time
“Low Dessert”
50-40-30-20-10
Double Unders* (Athletic: ½ including attempts, Health: single unders)
10-8-6-4-2
Thrusters (Performance: 95lbs, Athletic: 65lbs, Health: 35lbs)

Scaling Guide: Low Dessert: 4-7 minutes


This one will be ‘saucy’ for the shoulders, especially for people who jump rope with wide arms and/or don’t use hip drive to get those thrusters overhead. Hustle between transitions, otherwise a lot of time can be lost walking back and forth. More than half of the reps are in the first two rounds so remember that when you finish the 8 thrusters. Push to do the last rounds unbroken! If you really struggle with double unders, just do singles to keep the speed and intensity up.

OPTIONAL CASH OUT

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

COOL DOWN

Mobility Slow Style
Stretch – Childs pose w/ alternating lat stretch (90 seconds per side), T-spine stretch with arms overhead or hands clasped behind back (or holding wall ball/barbell) hold for 2-3 minutes.

CrossFit Sudbury – 21032016

Hey Friends!

Killer weekend!  Good times doing 16.4 and hanging out with you great Folks on the weekend.  I hope everyone that did the WOD on Sunday had a blast and were happy with their performances.  Something about rowing while you’re tired is just SO difficult!

One last week of the Open, and then we can dig into normal training and focus on recovery for a week or two.  I’m on day 2 of the freezing (holy crap it’s seriously SO cold) end of shower thing, and I do find I feel energized and ready to tackle some tasks afterwards.  Try it out – finish your shower off with ~2 minutes of JUST cold on.  Move around so the cold isn’t always hitting the same spot and keep breathing!  It’s like jumping in the lake on May long weekend.  If you have that option, I’d take it haha.

Battle Beyond the Barbell 2016!  Registration opens today (Monday) at noon!  Get your teams together!  Register online, or let your coach know if you have a team put together.  The cost (as usual) is $200/team, which includes your T-shirt.  Also as usual, all profit from/for the event is being donated to the Janis Foligno Foundation! 🙂  Super stoked for another awesome year!

WARM UP

Context – Practice

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 + overhead squat (approximately 70-85% of max), plan on hitting that weight for 2-3 sets. It should be 10-20% higher (10-30lbs for most people) than what you plan on using in the workout.

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 @ 80%

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 @ 80%

METCON

Putin’s Limo
3 Rounds for time:
3 squat snatch (Performance: 135/Athletic: 85/Health: 35)
12 Russian Kb swing (Performance: 70/ Athletic: 53/ Health: 35)
4 overhead squat (Performance: 135/ Athletic: 85/ Health: 35)
12 Russian Kb swing (Performance: 70lb / Athletic: 53lb*/ Health: 35lb)
5 front squat (Performance: 135lb / Athletic: 85lb*/ Health: 35lb)
12 Russian Kb swing (Performance: 70lb / Athletic: 53lb*/ Health: 35lb)
1 min restScaling Guide: 11 – 17 minutes, Scale Up: 15 kettlebell swings per round


Power snatch to overhead squat is acceptable for those who cannot squat snatch effectively. Singles on the snatches are going to be the ticket for many people. Squat snatching the first rep of the OHS will count as a repetition for the squats. The key on this one will be to use good upright form on the squats so the back will not be as taxed for the swings. For the swings, don’t let the chest drop blowing up the low back and not utilizing the ‘hip pop’ correctly.

OPTIONAL CASH OUT

Cash Out – 600m Run
600m Run on TrueForm – For time.

COOL DOWN

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

CrossFit Sudbury – 18032016

Hey Friends!

Awesome work this week guys!  Not sure about you, but I love the partner WODs.  Teaming up with friends, pushing a little extra hard so you don’t “let the other person down”.  And you get some decent rest intervals.  Perfect.

Sisu – Mikko Salo, the original CrossFit “machine”

WARM UP

Context – Practice

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.


STRENGTH

Squat

5 X 3

Increase weight with each set. Get as heavy as you can (without failing) by the end.

METCON

Beasley
8 minute AMRAP (as many rounds as possible)
8 Left / 8 Right one-arm kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
8 push press (Performance: 95lbs, Athletic*: 65, Health: 35lbs)
8 front squats (same)
Chest to bar pull-ups (Performance: 8 reps, Athletic*: 4 reps, Health: 4 reps w/ smallest band possible)

Scaling Guide: 2 – 4.5 rounds. Scale Up: use kettlebells for the push press and front squat.


Kettlebell swings are Russian height, and one arm. Make sure to keep your body square at the top of the swing, you can use your non-working arm to ‘tap’ the kettlebell on the top of the swing to ensure you are staying square. If chest to bar pull-ups are something you struggle with think about doing singles on these from the start. This will help you not ‘burn out’ on the pull-ups, and save your lungs a bit for the rest of the workout. If you do singles, really minimize the rest between trip ups

ACTIVE COOL DOWN

5 Minutes on the Airdyne at an EASY pace.

COOL DOWN

Mobility Slow Style
Stretch – Childs pose w/ alternating lat stretch (90 seconds per side), T-spine stretch with arms overhead or hands clasped behind back (or holding wall ball/barbell) hold for 2-3 minutes.