CrossFit Sudbury – Training – 13042015

CrossFit SudburyWOD
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April 12, 2015

Hey Folks!

Lots of fun this weekend in the gym!  Had the doors open, had some people do the Ball run, all sorts of tabata-ing.  It was a real beauty.

Registration for Battle Beyond the Barbell is going up shortly!  If you’ve submitted a team in the gym (from our gym) already, we’ll sign you up and get that sorted out, then we’re opening the doors up for our friends nearby!  I hope to see the folks from Espanola, the Sault, Timmins, Ottawa, and hopefully some folks from down south and other nearby northern cities (North Bay, Thunder bay, etc.)

The next 6 weeks starts a new cycle.  I’m going to make a separate post about it tomorrow.  It’s going to be fun!  For the Health Strength work – this session you won’t be “adding 5 pounds” as it’s the first time you’re doing this.  Choose a reasonable weight that is challenging but you maintain absolutely perfect form with.  Do 3 sets of 5 with it.  Next time you do that movement, add the specified amount of weight (i.e. if you squatted 100 pounds today, at your next session you’ll squat 105 pounds.  110 pounds at the session after that.  Let’s say you fail at 200 pounds by not completing all 5 reps – the next time you squat you’ll be using 185 pounds.)

Also – Kristin is doing Performance Enhancement tomorrow morning at 5:30am.

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WARM UP

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

HEALTH

For the Health Strength work – this session you won’t be “adding 5 pounds” as it’s the first time you’re doing this.  Choose a reasonable weight that is challenging but you maintain absolutely perfect form with.  Do 3 sets of 5 with it.  Next time you do that movement, add the specified amount of weight (i.e. if you squatted 100 pounds today, at your next session you’ll squat 105 pounds.  110 pounds at the session after that.  Let’s say you fail at 200 pounds by not completing all 5 reps – the next time you squat you’ll be using 185 pounds.)

Health – Back Squats 3×5
Back Squats
3×5*
*same weight for the 3 sets of 5 reps. (next time you’ll) Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
Health – Press – 3×5
Press 3×5
*Same weight for all sets – (next time you’ll) add 2.5 pounds (total)**
**Keep track – once you fail, go back 7.5 pounds

LONGEVITY

Powerlifting Total
Warm up to and then take 3 attempts at each lift:
Back Squat
Bench Press
DeadliftScore is the total of the three (though mark down in your journals what you got for each lift as we’re using them for percentages for the next 6 weeks).

METCON (time permitting)

2K Row
Row 2000m – set the rower to count down from 2000m to get an exact time :)

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team
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