CrossFit Sudbury – 01062016

Hey Friends!

Great work today – Back Squats and running looked like a blast.  I get the feeling I should have programmed that a little heavier though 😉

Tomorrow (Wednesday) we have some hollow rocking planned as well as a skillful sprint.  The goblet squats are going to require a certain amount of midline stability while the chin ups are pure grip and pulling strength.  Try your best to keep them strict.  If it takes you a little longer you’ll be able to go that much harder on the airdyne afterwards.  Gooooood times.

CrossFit Sudbury – 31052016

Hey Friends!

Some high quality clean practice and some shoulder stability work.  That’s what’s up.  Hope you all had an awesome WOD and day.  It was a little humid out, but that’s ok, right?  I don’t want to complain about the heat or humidity, since we all complained about the cold/snow this winter.  Apparently Canadians like to complain about the weather.  Or maybe we just do it a lot, and don’t necessarily “like” it (complaining).

We’ve got a sexy/challenging WOD lined up for today (Tuesday) that are going to require a certain amount of pacing, as well as

CrossFit Sudbury – 30052016

Hey Friends!

This weekend was ballin’ out of control (that’s a good thing)!  Following up a Friday Murph wasn’t easy, but we had a nice “sprint” WOD on Saturday along with some overhead squat/Snatch Grip push press action, and Sunday brought either an awesome sled push/OHWL/TTB/HSPU, OR if you were lucky enough to be “talked into” doing Murph with Mel A, then you got to enjoy that little guy on a beauty of a day.  Boom!  Run on sentence and a HALF!

Last week before “the battle”, so practice those skills, eat well, get your sleep and mobility work in, and if you’re volunteering/helping out, thank you SO much!  It’s looking like it’s going to be a beauty of a day and we’re all super excited.

Warning for swears in the video – It’s a hilarious key and peele sketch 🙂

CrossFit Sudbury – 27052016

Hey Friends!

Friday came up fast!  The workouts have been spicy, and friday’s WOD won’t disappoint.  As I mentioned previously, Murph looks like a lot on paper (because it is), but you don’t necessarily have to do the entire thing if you aren’t up for it OR if it isn’t appropriate for you.  Ask your coach or the coach on duty for any suggestions on how to modify the workout to suit your needs.  One thing to keep in mind is that it is meant to be a long grind, as well as to test your mental strength 🙂

Article – Cardiovascular, Metabolic Effects and Dietary Composition of Ad-Libitum Paleolithic vs. Australian Guide to Healthy Eating Diets: A 4-Week Randomised Trial.

from the abstract, “Significantly greater weight loss occurred in the Paleolithic group.”

CrossFit Sudbury – 26052016

Hey Friends!

Awesome workout today!  It was a bit of a muscular/mental test to gut out those 4 jerks, or to drop and re-clean the bar to do them.  Good times though and glad Gavin was cool enough to let me get it done while he chilled in the gym/clinic 🙂

We’re hitting those squats again!  A little bit of a hybrid between volume and intensity on the squats, but it should be perfect to help us get a little stronger AND a little leaner.   Then a “max” 5 rep deadlift.  The squats will have already warmed you up for the deadlifts, so other than some positional practice, you should be able to drop your last squat onto the ground and use more or less that weight for your first set of deadlifts.

For the WOD, try to set up lengthwise in the gym with your “lane”.  Box on one side, slam ball on the other.  If we’re low on boxes/slam balls, pair up with a friend who will use the same equipment as you and start on opposite ends.  There will be a little incentive not to let your partner “pass” you!

Interesting Article – Though it’s still interesting to me that we can accept that sanitation, hygiene and nutrition could help reduce tuberculosis and cholera, but then not realize that instead of trying to build policies about how to use medications and which ones to use, or how to “more quickly diagnose”, that maybe we just need less sick people?  That working to make people healthier might help improve their resistance to illness?  Even speaking with you all (members of the gym), is there nothing you could do to make yourself healthier?  You’re already training well, and part of at least 1 community outside the home (our gym being that community), and you’re likely aware of how you eat.  But, if you were to be diagnosed with some sort of illness tomorrow, would you not then look into how you can move forward with being even healthier?  Looking to “diagnose faster” is like planning to roll into a gas station right after you run out of gas, instead of just filling up at a quarter tank.

I’m going to make an effort to post interesting stuff every so often, let me know if you like it, or if you’re just annoyed, tired of scrolling and want to read the WOD already 😉

CrossFit Sudbury – 25052016

Hey Friends!

Thrusters… they get you every time.  I think that was the first time the 30 second rest went by in like 10 seconds, I swear haha.  Super tough WOD, but great to grind it out and “feel terrible” for that first one back.  Now the rest of the week should feel fantastic.

Assuming the weather stays as it’s forecasted, We’ll be doing Murph on Friday!  Yay 🙂 If you don’t want to do a full Murph, that’s ok too, you can always scale it down a bit, whatever will best suit your goals (always a good thing to remember!)

Battle Beyond the Barbell is coming up fast!  Keep you eyes peeled for clues, info, and sponsor profiles – we have some awesome sponsors this year and we’d love to give them as much exposure as possible!

CrossFit Sudbury – 24052016

Hey Friends!

Awesome weekend – I hope you were able to get outside, spend some time with friends/family, and do some activities you love.  We’re in for an awesome week, it’s shorter, but it’ll be no less fun than your standard week.  Plus, it’s supposed to be amazing outside 🙂

CrossFit Sudbury – 20052016

Hey Friends!

Friday, Friday, gotta get down on Friday!  Todays training is going to involve a decent amount of coordination and skill if you want to go fast.  Don’t be afraid to modify things a bit if it means you get a better workout and allows you to move a little more quickly, but make sure you’re still challenging yourself.

I hope everyone enjoys their weekend – I’m going to be away for the weekend at camp with my Family, hopefully enjoying the sun far more than swatting the bugs!  Get outside, go for a hike, hit the gym for some lifts, enjoy a brewskis on the patio.  You know what to do 😉

CrossFit Sudbury – 19052016

Hey Friends!

Thursday!  Everyone’s favourite day 🙂 (maybe just me).  Filthy Fifty!  We did this back in February or so?  Long enough ago that  if you give’r that you should PR.  SO stay focused, be smart, and attack the WOD with purpose.

The Back Squat cycle has “ended” though we’ll still be squatting fairly regularly.  Think about all the gains you made in only 5 weeks.  We’re on a bit of a weightlifting cycle right now, though I’m planning on infusing it with some gymnastics stuff and more frontal and transverse plane training/warm up stuff too.  We don’t do much of that, so it’ll help a lot, but at the same time, that’s the stuff we need to be super careful with as overdoing it will just injure people.  Which is why we take lots of care in implementing it intelligently!

CrossFit Sudbury – 18052016

Hey Friends!

Good times broad jumping all over the place.  There will likely be some sore tibialis anterior muscles tomorrow (AKA shin splints).  This happens from the landing of the broad jump where your heel hits, and your dorsiflexion muscles try to slow down the “slap!” your foot does on the ground.  You can stretch this muscle out by getting into the position as though you are “dragging” your toe behind you.  You’ll feel it if you’re dong it right.  You can also massage the muscle (biggest piece of meat in the front of your lower leg) away from your shin bone (big, hard bone on the front of your lower leg).  Once again, you’ll know when you’re on the right one because it’ll be tender haha.

We’re in for some awesome WODs for the rest of the week.  nice little partner WOD on Wednesday, Filthy 50 on Thursday, and some double touches and OHsquats on Friday.  SO sexy.

Find your rhythm on the Bear Complex’s and push the pace.  You’ll have equal work/rest ratios as it’s a partner WOD.  Pair up with someone who can share a barbell with you, if possible.  It’s more fun that way.