CrossFit Sudbury – 01032017 – Escapé

Hey Friends!

Nice little quick one there eh?  I was able to get the same amount of rounds in each segment, but neither were at the level of some of you animals.  I’m still happy, sweated lots, had some high quality high fives, and even… a protein shake afterwards (which was delicious).

Keep up the great work guys.  OH, and I hope you enjoyed some pancakes for Pancake Tuesday.  For all the catholics, I think this means you’re giving something up for lent – My suggestion is to give up complaining.  Even if you don’t do it much, it’s a great thing to stop doing.  Most of us don’t notice how much we actually do it, and it doesn’t contribute anything positive to our or the people around us’ lives.  No punishment if you trip up from time to time, but more mindfulness and a real effort to catch yourself before you complain (internally, or out loud) and reframe those thoughts.

Coaches Notes:

Skill work & quality volume.  Play around with being more tight on the beat swings and a little more relaxed (tighter is better, obviously, but everything has its’ place).  On the ring rows really make an effort not to worm or “kip” them.  Break them up as you need to.  For the wall balls, go unbroken.  Feel free to try hitting a higher target, or maybe even play around with two-for-ones (fitting an air squat in before the ball lands again).  On the WOD, it’ll either come down to how fast you can Airdyne (if you’re Riley, it’s REALLY fast), and if you can get through the HSPU’s fairly quickly.  If you’re worried about there being HSPU’s in the open WOD, sub them out for normal Push ups (same rep scheme).

Strength:

5 Rounds for quality:
10 beat swings (AKA kipping. Control this movement – you should be able to stop at any time)
12 Ring Rows (for quality. Make sure you’re doing them well)
Wall Balls (20/14) – these should be unbroken. Hit a higher target if you’re feeling like a challenge.

20 Minute cap.

Metcon – Escapé

4 Rounds for time:
30/25 Cal Airdyne
10 Handstand push ups

CrossFit Sudbury – 28022017 – I like to move it move it

Hey Friends!

17.1 in the books!  Looks like the submission deadline for the online CrossFit.com competition has been extended until tomorrow at 8pm.  Make sure you get those scores in, then you can mentally disconnect for a few days before the next beautiful WOD comes out 😉

There will be some new points guidelines starting this coming week – keep an eye out for those!  Until then, work hard, recover harder, and eat some high quality food!

Coaches Notes:

PAUSED Front Squats!  These are meant to test your positioning (which is why they’re on the lighter side).  Maintain high elbows, a tall chest, and stable trunk.  You might find it beneficial to move slower on the way down into the squat, and then move “fast” on the way up!  Handstand holds facing in toward the wall are like the static version of the wall walk.  Get as close as you can while maintaining a beautiful hollow body.  If it means you’re a little further from the wall than usual, that is OK.  After that we have a little multi-AMRAP with a typical CFSuds rep scheme.  Isn’t much of a strategy for it.  Attack it with ferocity as they’re only 4 minute AMRAPs.  But most importantly, don’t tear your hands.

Strength:

Every Minute for 10 Minutes:
ODD Minutes – 3 Paused Front Squats @60%
EVEN Minutes – 15 second handstand hold facing in toward the wall (hold the hollow position)

Metcon – I like to move it move it:

4 Minute AMRAP:
4 KB swings (overhead) 50/35
4 Burpees
-2 Minute Rest-
4 Minute AMRAP:
4 Goblet Squats 50/35
4 Toes to Bar

Scale up: 70/50

CrossFit Sudbury – 27022017 – Speebility

Hey Friends!

17.1 just about over with!  For those signed up for the Open through the CrossFit Games website – don’t forget to submit your scores!  Looks like they started to get a handle on the website, though it’s still kinda cumbersome.  For the intramurals, don’t forget to:

  • Submit your score on the whiteboard (AKA write it down)
  • Do your challenge of the week (2 minutes of double unders
  • Bring in some canned goods/non-perishables for the foodbank (also for points, and also to clean out your cupboards)
  • Come up with a snappy team name
  • Hug your friends

Scores need to be submitted by 8pm Monday!

The video today does a GREAT job explaining the difference between doing crossfit for health and longevity, and doing it to make it your sport.  Ideally professionally, your sport.  Not everyone gets to make the games, or regionals, and it definitely takes a level of sacrifice that most won’t/can’t make.

Coaches Notes:

Snatch consistency work.  You should not be failing reps.  If you’re failing frequently, you need to dial the weight back and work on your technique.  The more you fail reps, the more you’re practicing failing reps.  I know many of you have done the lift before, but spend the time with the coach teaching class to go over the positions and drill them into your brain until you don’t need to think anymore.  Not one of us is good enough that we don’t make mental mistakes on those lifts.  Then the on the minute for 3 minutes is like a test of your consistency.  You should not fail.  On the WOD – the Overhead Squats will be the challenging part.  After the first couple rounds, they will probably be more difficult, so make sure you get set up well for them.  You can snatch your first rep to save time, if possible 🙂

Strength – Snatch work:

Coach-led warm up without a bar and with one.
Positional work & appropriate warm up lifts/drills as per the coach teaching class.
Once warm, spend some time working up to your working sets.

1 Snatch on the minute for 3 minutes.

Metcon – Speebility

5 Rounds for time:
3 Overhead Squats (115/73)
12 Slam Ball (30/20)
24 Double Unders

Scale up: 155/103, 40/30

CrossFit Sudbury – 24022017 – Evasion

Hey Friends!

The Open WOD has been announced! (I don’t know what it is yet, I’m writing this before 8).  More importantly, the teams are made, and the intramurals are ON.  Team Blue is going to dominate 😉  More clever name to follow… (both teams need to come up with snappy names… Snatchasaurus Rex isn’t taken yet)

For the times to sign up to do the WODs, if you NEED to come in during a time that is already full, let us know, we don’t want to leave anyone hanging, we just want to be prepared to judge enough people so that the class or open gym folks don’t get abandoned and left out in the cold.  Let us know and we will hook you UP!

Coaches Notes:

Probably a good idea to take it easy on this if you’re going to do the Open WOD Saturday.  Even if you don’t, it shouldn’t “destroy” anyone or make them too sore (unless you’re prone to achilles tendonitis or plantar fasciitis and you run a lot).  We’ve done this a couple other times, so have some fun with it and try to beat your score.  Squats and Deadlifts are pretty straight forward and not too heavy.  The back squats should warm you up for the deadlifts, but if you feel you’d like a couple/few warm up sets, don’t hesitate to peel some weight off the bar and do them.  No rush.

Strength:

Back Squat 5-5-5 (weights at 60, 65, 70%, respectively)

Then once you’re finished your squats…

Deadlift 3-3-3 (starting with the last weight you squatted and adding weight each set)

Metcon – “Evasion”

Cover as much distance as possible in 20 Minutes:
Row, Run, and Airdyne as far as you can in 20 Minutes. Split them up as desired but you must:
Run at least 800m
Row at least 1000m
Air dyne at least 800m

Compare to November 30th and March 3rd of 2016.

CrossFit Sudbury – 23022017 – Espresso

Hey Friends!

It’s Thursday AKA Open WOD reveal day.  Dang!  That was a fast week so far.  Lisa has the Open Intramurals details up – so check them out for the week 1 points! 🙂  For those signed up for the CrossFit Open (officially) make sure you’re on team CrossFit Sudbury, and make sure someone judges your performance, or it won’t count.  If you have any questions, let us know – we’re around to provide answers.

Coaches Notes:

Skill work!  Wall walks, which we’ve done before, can be difficult.  Stay hollow as much as possible and take small, controlled steps. KB swings and DU’s on the WOD should be “easy”.  Crank through them and try to keep the push ups one set, or plan to break the push ups up before you fail.  Have fun.  Maybe dial it back a bit if you plan on doing the Open WOD on Friday (or skip it in exchange for some mobility and rowing/running/airdyning.

Skill work:

5 Rounds For Quality:

2 Rope Climbs / Seated Rope Pulls
2 Wall Walks
8 KB Snatch Per Arm

20 min. Time Cap

Metcon – Espresso

5 Rounds For Time:

30 Double Unders
15 Push Ups
15 KB Swings (50/35)

Scale up: 5 HSPU, (70/50)

CrossFit Sudbury – 22022017 – Come on Eileen

Hey Friends!

Good mental test/quick WOD for our “first” session of the week.  I thought it was Monday ALL day.  It was a good monday though!  Rain happened.  Rain.  Got Gav and Lucky out for a walk in the rain (AND didn’t fall on my face), which was nice.  I always find rain very calming.

Calm is a good thing since we have the OPEN coming.  dum dum dum!  It’s going to be something fun, for sure.  Fun for Castro at least.  But, it’ll be what we make it and we’re going to make it a good time, because that’s who we are 🙂   Lisa is posting up some sign up sheets and some more details about the Open Intramurals.  Have a look see when they’re up!

Coaches Notes:

Another beauty long metcon for you guys.  First 10 – toes to bar are going to be the rate limiting step (or the will to do 5 burpees really quickly).  Break them up early if you need to, and definitely drop off the bar before you tear.  We don’t want any torn up hands this week.  Second 10 – DB hang squat cleans are going to light those legs up.  Get through them at a pace you can feel comfortable jumping back up onto the bar with.  Once again, don’t tear on the pull ups.  Third 10 – same as always, mental toughness in general, though the sit ups I imagine will be difficult after everything else.  Hit them with the best intensity you can.  Have fuN! 🙂

Metcon – Come on Eileen

AMRAP:

0:00 to 10:00 min:

5 Box Jumps (24/20)
7 TTB
5 Burpees

10:00 to 20:00 min:

5 Pull Ups
7 Push ups
5 DB Hang Squat Cleans (1/3 bw)

20:00 to 30:00 min:

5 DB Hang Power Snatch (1/3 bw) (one dumbbell)
7 DB Sit Ups (1 dumbbell)
5 Wall Ball (20/14)

CrossFit Sudbury – 21022017 – Double Dutch

Hey Friends!

Family day!  We had an action packed weekend of hiking, watching hockey, epic burgers (Townehouse) and crokinole.  I hope you all enjoyed a long weekend, hung out with those you love, and maybe even got a tan (seriously… it feels like april).

This week the Open begins.  We’ll find out what the WOD is on Thursday night, and as a heads up, here are our plans for the WOD:

  • scheduled times as usual on Saturday (when we’re hoping to get the most folks out – just makes it more fun!)
  • Times to do the WOD where we’ll have another coach/judge available for sure – 6am, 12noon, 4pm and 5pm on Friday, and we’re ironing out a final time or two for Sundays, though Fridays are the more challenging days (as the person coaching class can’t just NOT coach the class to judge someone).
  • If there are some extrenuous circumstances let us know, you know we’re always good to accommodate folks… but please give us a heads up.

Teams for our intramurals are looking pretty awesome!  I’m excited.  It’s going to be a blast throwing down with everyone and really pushing our own limits.

p.s. come out to the gym to watch the WOD reveal!  Sounds like we’ll have a projector so we can set it up IN the gym 😉

Coaches Notes:

Some stability work (and kipping practice) to start things off and really get you guys warm (not to mention prepping those shoulders for the OH Squats).  Aim for perfection in your positioning.  If it means changing the level of challenge for the movement to maintain a solid position, that’s a better plan than going full L-sit, but straining your hip flexors or shoulders.  WOD – KB swings are russian.  Push the pace on them for sure.  If you can avoid breaking up the overhead squats, that’s a good plan.  So if you need to wait a few extra seconds before picking the bar up, do it.  You can also snatch your first rep to save time (as it’ll count as your first overhead squat rep).  Have some chips handy as it’ll be easy to lose count on this WOD and repeat a round, or skip a round all together.

Skill work:

5 Rounds For Quality:

8 Kipping Pull Ups / 2 Muscle Ups (Ring or Bar)
Handstand Hold Practice (up to 1 minute)
L-Sit Hold Practice (up to 1 minute)

20 min. Time Cap

Metcon – “Double Dutch”

For Time:

1-2-3-4-5-6-7-8-9-10 Reps:
Overhead Squats (75/55)

10-9-8-7-6-5-4-3-2-1 Reps:
KB Swings (50/35)

Scale up: (115/75), (70/50)

CrossFit Sudbury – 17022017 – Attack those lunges

Hey Friends!

oh man that WOD looked Super fun – sad to force myself into a rest day.  Might have to keep that one in the bank for another day.  You guys are looking great!  We’re going to dial the volume back a little as we approach the Open, though really, your training shouldn’t need to change that much for the Open WODs, as they’re just another WOD.  We’ll be avoiding any particularly destructive movements leading up to the Friday/Saturday, but otherwise programming should remain largely unchanged.

Coaches Notes:

Skills – same as last time on the dips – Stay upright and pull those elbows back and up, not jsut dropping your chest down.  On the planks, make them VERY hollow.  no saggy bellies please.  If you want an added challenge, try to rest on the top of your foot instead of having your toes pulled under.  Snatches, this is a good time to practice, nice KB swing, high elbow and then punch through the kettlebell.  The power from your hip extension should start the bell in its trajectory over your hand, so punching through should be all you need to smooth out that transition.  On the metcon, it’s going to come down to how long you can fight the burn in your legs to make it to the push ups, sit ups and then the double unders should be a nice finisher.  Try to burn through the DUs faster than you normally would.

Skill Work:

5 Rounds For Quality:

8 Ring Dips
30 Sec. Plank
8 KB Snatch / Arm

20 min. Time Cap

Metcon – “Attack those lunges”

For Time:

50 Power Cleans (95/65)
50 Overhead Plate Lunges (25/15)
50 Push Ups
50 Sit Ups
50 Double Unders

Scale up: (135/95), (45/25)

CrossFit Sudbury – 16022017 – What a Beaut!

Hey Friends!

Boom.  30 minutes of crushing extreme checked off the list for this week.  We’re slowing down by speeding up a bit tomorrow.  You’re going to love it.  There’s a couple more days to get signed up for the Intramurals – get in there, and let us know your shirt sizes please.

Next Thursday, we’re chilling in the gym and watching the Open WOD reveal!  (Some of us will be lifting things up and putting them down [weightlifting club]).  Come check it out, bring a $5 footlong sub and some brewskis and set up shop!  Or, some pre-WOD and a protein bar, whatever blows your hair back.

Coaches Notes:

Snatch work!  Hang Power – No worrying about where to go around the knees, etc.  You’re lowering to roughly mid thigh, driving into those hamstrings, and then going into a big finish (extending the hips, knees and ankles), and bring the bar to your overhead position.  Real value is in meeting the bar where it comes to and not pressing it out.  Drop only as much as you need to land at lock out.  Then we get the full lift from the hang, where lifting those feet, meeting the bar at the same time those feet hit the ground and riding it down into the squat, unless you’re already there, in which case… stand up.  It isn’t a bad habit to stop in the bottom of the squat/snatch to improve your mobility, stability and general happiness in the bottom there.  On the WOD, It’s going to come down to lungs, and going unbroken on the shoulders to overhead.  If you can push press, they might be slightly faster.  If there aren’t enough rowers, share, or sub in the airdyne (25/20 Cals), or sub in 50 Double Unders.

Strength:

10 Minutes to work to a heavy set of:
1 Hang Power Snatch + 1 Hang Snatch

*No failing. “A Heavy set” doesn’t usually mean a PR. If you hit a PR, awesome work – but you need to retest your true Snatch 1RM then 😛

Metcon – What a Beaut

5 Rounds For Time:

250m Row
10 Pull Ups
10 Shoulder To Overhead (95/65)

Scale up: C2B Pull Ups, (135/95)

CrossFit Sudbury – 15022017 – Titanic

Hey Friends!

You guys are fast.  I’ve been feeling pretty good, and finishing WODs feeling good, and then I see some of your times and realize I need to step my game up a lot if I want to keep up.  Good.  Super stoked that you guys are getting epically fit and having a blast too.

The Open is approaching, and that means reveal parties on Thursday nights for the next 5 weeks (starting next week).  Come hang out and watch the WOD reveal on Thursday nights with us.  Bring some hot chocolate, or some other kind of beverage (pre-WOD, maybe?) and watch Dave Castro be his normally lovable self.

Coaches Notes:

Another long grind on the schedule.  Alternating dumbbell rows, differ from last week in that you’re moving one arm at a time – don’t allow your torso to twist while you row – this is more or less an anti-rotation exercise.  Do your best to do box jumps on the first 10 minutes, as there are step ups in the last 10 minutes.  Second 10 minutes is going to come down to lungs, maybe dealing with shoulder burn on the push presses, or air squats (15 is borderline “a lot”).  Based on last weeks long grinder, the med ball twists might be the hard part of the last 10 minutes.  Do them well – lazy twisting is a recipe for back pain.

Metcon – “Titanic”:

AMRAP:

0:00 to 10:00 min:

8 Alternating DB Rows (1/3 bw)
8 DB Front Squats (1/3 bw)
8 Box Jumps (24/20)

10:00 to 20:00 min:

5 Pull Ups
10 DB Push Press (1/3 bw)
15 Air Squats

20:00 to 30:00 min:

6 Burpees
12 Med. Ball Step Ups (20/14)
12 Med. Ball Twists (20/14)