Canada Day 2014!

Hey Folks!

It’s Canada Day!  YESSSSSSSSSS!  Yeah, it’s a pretty good country 😉

Holiday WOD!  If you aren’t out at camp then it’s time to come in to do an epic WOD full of awesomeness and fun!

Keep in mind!  We’re only open 10am-12noon tomorrow – make it worth it 🙂

Dig it!

Warm up

2 Rounds – 10 dislocates, 10 OH squats, 10 walking lunges, 1 minute Squat therapy, 10 pull aparts

1.5 x Team Bulger:
In teams of 2, complete the following:
15 Rounds, For time:
150m Run
7 Chest-to-Bar pull ups
7 Front Squats @135/95
7 Handstand Push ups

Foam Roll – Your whole everything 😉

See you in the gym!
The CrossFit Sudbury Team

Monday, June 30th, 2014

Hey Folks!

Awesome weekend!  It was busier than I expected considering the “long” weekend we have going on!  Some different programming this weekend (I’m at fault for that), but it was fun and I hope you enjoyed it – I loved being in and coaching Folks!

I think FrontDesk might be emailing people telling them their membership is going to expire – ignore anything from FrontDesk, we’re with ZenPlanner now and so if you receive an email from there, then it’s legit.


  • Sign in on the laptop when you enter the gym please
  • If you’re joining in on a class, make sure you’re on time and that you’re following along with the group
  • Avoid negative/downer talk, i.e. “I can’t do _____”, or “blah blah sucks!  I hate them!”, you get the idea.  More acceptable is “wow that was HARD”, or “I’m working towards ______, it will be mine!”  Keep being awesome and loving life!  (it makes it easier!)
  • You are more than welcome to follow your own super secret squirrel program, so long as it doesn’t interrupt the rest of the members and our regularly scheduled classes and WODs.  Those following our program(s) will always receive first dibs when it comes to equipment and coaching.

Warm up

2 Rounds – 10 reverse Dislocates, 10 OH squats, 10 pull aparts, Junkyard Dog Warm up


Back Squat 2×5

Kettlebell Swings 2×15

10-1 for time of:
Ring Rows
Overhead Walking Lunges
Sit ups


1.  Snatch
1 RM Power Snatch

2.  Squat
5×7 Front Squats, across

3.   “Ultimate Warrior”
21-15-9 reps of:
Thrusters, 135/95
Bar Muscle ups


1 Clean + 1 Front Squat + 1 Jerk (Power OR Split) EMOM-10

10-1 for time of:
Ring Rows
Overhead Walking Lunges 45/25
Sit ups

Stretch – Quads/Psoas, Glutes, Hamstrings, Calves

See you in the gym!
The CrossFit Sudbury Team

Friday, June 27th, 2014

Hey Folks!

Great work on todays WOD – Benchmark Thursdays continue!  You guys are awesome – There may be some concerns about total training volume, but don’t worry, we’ve got your back!  We’re keeping the benchmarks reasonable when they need to be and challenging when they need to be!

Warm up

2 Rounds – 10 Dislocates, 10 inch worms, 10 Spiderman lunges, 10 pull aparts


Press 2×5

Pull ups 2×5

AMRAP – 15 Minute:
2, 4, 6, 8, 10, 12, 14…
Kettlebell Swings
Sit ups


Something awesome… Check


3 Back Squat  –  EMOM-8 Minutes  *Go a little heavier if you’re feeling good 🙂

AMRAP – 15 Minute:
2, 4, 6, 8, 10, 12, 14…
Deadlift 155/95
BarHop Burpees
Sit ups

Foam Roll – IT bands, Adductors, Glutes, Quads, T-spine

See you in the gym!
The CrossFit Sudbury Team

Thursday, June 26th, 2014

Hey Folks!

Great work on todays WOD – This is the second week of a fairly epic WOD the day before an upcoming benchmark WOD – it’s all good though, we’ve got your back and will keep things mixed up for you 🙂

Today was great, but here are a few reminders for everyone:

  • Sign in when you arrive please – it helps us on the data side of things
  • Stay organized as a 6pm and 7pm class after open gym – the Strength will usually start around quarter after and the WOD around half past.  Get your warming up in before hand and stick around to cool down/stretch – it helps with avoiding injury – you know where you’re most tight, spend a little extra time on those areas and improve your positioning!
  • Let us know if you have any issues with signing in or setting up payment stuff for your membership! 🙂

Warm up

2 Rounds – 10 Ring Rows, 10 inch worms, 10 push up plus, 10 burpees


Front Squat 2×5

Deadlift 2×5

Mini-Nancy – 5 Rounds for time:
200m Run
10 Front Squats or Overhead squats – your choice


Oops – I thought yesterday was rest but it was this:

1.  Power Clean + Push Press + Push Jerk + Split Jerk
Work up to a heavy set.

2.  Squat
7×5 Back Squats, across

3.  Deadlift
work up to a heavy set of 3 with bands or chains
4.  EMOMx12

Odd:  7 Deads – you choose the weight
Even:  50 Double unders

If you did this yesterday then today is rest.


EMOM – 12 Minutes:
ODD: 5 Pullups
EVEN: 5 Bench Press

“Nancy” – 5 Rounds for Time:
400m Run
15 Overhead Squats 95/65

LaX Ball – Rotator Cuff, Traps, Rhomboids, Pecs, Glutes

See you in the gym!
The CrossFit Sudbury Team

Wednesday, June 25th, 2014

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Hey Folks!

Great job on todays lung-fest of a WOD. Shows the value of practicing your double unders! wink wink

Please everyone take a moment when you enter the gym to sign in on the laptop over by the whiteboard/PR Bell – Thanks!

It’s wednesday night – that means Wings with James F for his “farewell” evening! We’re going to the DogHouse around 8:15 and will be there for however long it takes to eat some wings and hang out. Likely not that late into the night haha.

Some updates for the classes (especially in the evening, following open gym):

  • If you are part of the 6pm or 7pm class and you show up early, take the extra time to work on weaknesses, warm up extra and then join the appropriate class
  • If you are trying to fit the WOD in and you show up at 5:30 – you don’t have to leave by 6, but you are encouraged to move over to the newer side of the gym and you will receive minimal coaching from the Coach on duty (you may be lucky if a generous extra coach is around and doesn’t mind pausing their own training to help you out)
  • A Typical class will begin its’ strength component around quarter after, and the WOD at roughly half past – Join your fellow athletes/friends and lift/WOD together, it’s a lot more fun in bigger groups!
  • We understand this may pose a mild inconvenience for some, but ultimately, it allows us to provide a higher quality service and we assure you, you will enjoy it immensely 🙂

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=””][vc_column_text]Warm up

2 Rounds – 10 Reverse dislocates, 10 spiderman lunges, 10 hops, 10 tuck jumps,[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]3 Position Clean + 1 Jerk – EMOM-10 Minute

*OPEN 11.2* – AMRAP-20
5 Power Cleans 135/95
10 Toes to Bar
15 Box Jumps 24/20[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Stretch – Forearms, Hamstrings, Glutes, Russian Baby Maker[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Tuesday, June 24th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Awesome work on todays WOD – you all made it look a lot easier than it looked on the whiteboard! Getting down with the fitness!

Wednesday night we’re going to do wings at the DogHouse to show James F how much we’ll miss him (he’s moving back to Missisauga). I believe the plan is 8:15-8:30. All are welcome![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=””][vc_column_text]Warm up
2 Rounds – 10 ring rows, 10 reverse dislocates, 10 inch worms, 10 air squats

Mobility:[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Bench Press 6×1 *PR day –> Have a friend spot you!

Batwings 2x10seconds

For Time:
2000m Row[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]1. “Bergeron Beep Test”
Every Minute, On the Minute, for as long as possible, complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
2. Strict Press
EMOMx10: 2 Strict Press
3. C2B Progression
7 sets of 6, :60 rest between sets
We are repeating this C2B Progression. If you missed it the first time – DO IT now. C2B Pull ups are a game changer in the Open. In other words you to have to excel at them to be able to compete. If you have already completed this entire progression (you can compete 7 sets of 10 unbroken with :40 rest between) then you should repeat it with the next level of difficulty, ie: butterfly or strict or weighted.[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]3 Press EMOM-8

4 Rounds for time:
50 Double Unders
15 Burpees[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Foam Roll – Quads, IT bands, Glutes, T-spine[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Monday, June 23rd, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Sounds like you guys battled some epic WODs this weekend – keep up the great work! :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_column_text]Warm up
2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 10 band pulls[/vc_column_text][vc_video link=”″][vc_accordion collapsible=”yes” active_tab=”false”][vc_accordion_tab title=”Health”][vc_column_text]Back Squat 2×5

Kettlebell Swings 2×10 Russian, Heavy.

For Time:
5 Handstand push ups
10 Front Squat
20 Slam Ball
40 Situps
20 Slam Ball
10 Front Squat
5 Handstand push ups
Run 400m[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Lengevity”][vc_column_text]3 Position Snatch E2MOM-10 (Ground, above knee, 2inch dip)

For Time:
5 Handstand Push ups
10 Front Squat 135/95
20 Slam Ball 20/10
40 Situps
20 Slam Ball
10 Front Squat 135/95
5 Handstand push ups
Run 400m

*Squats from floor[/vc_column_text][/vc_accordion_tab][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Stretch – Quads/Psoas, Hamstrings, Pecs

See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Battle Beyond the Barbell – Team Rosters & Heat Assignments for WOD#1

Hey Folks!

Looking forward to tomorrow!  It’s going to be a fun day all around! :)

Here are the team rosters! Ignore the numbers beside the teams… I’m not sure how to get rid of them haha.

  1. The Pirates:
    –       Renee Jacques
    –       Candice Smith
    –       Neal Ross
    –       Nick Fortino
  1. The Bar-Rat Skis
    –       Sophie Rocheleau
    –       Melanie Cropp
    –       Chris Prechotko
    –       Kevin Crittenden
  1. The Vulcan Hook Grips
    –       Megan Bischoff
    –       Michelle Laderoute
    –       Chuck Viau
    –       James Kellestine
  1. The Islanders
    –       Amy Mavec
    –       Tina Balfe
    –       Jon Balfe
    –       Kyle McDermott
  1. Espanola
    –       Erin Dearing
    –       Holly Nadeau
    –       Jean-Marc Baronette
    –       Jeff Massicotte
  1. 4 Poods
    –       Heather Couvrette
    –       Celeste Seguin-Gobeil
    –       Vince Roy
    –       Marc Larochelle
  1. Clang N’ Bang
    –       Brooke Debacker
    –       Chanelle Lavictoire
    –       Dan Sulatycky
    –       Dominic Desrochers
  1. Beauty Sensationals
    –       Johanna Gatien
    –       Sara Lacy
    –       James Bottrell
    –       Todd Gagnon
  1. Frantastic Four
    –       Jessie Lehoux
    –       Christine Charbonneau
    –       Tom Faught
    –       Som Lloyd-Hughes
  1. Catalyst Green Army
    –       Lisa Fryia
    –       Adrianna Wier
    –       Kris Kubis
    –       Andrew Oliver
  1. The Jerking Jofas
    –       Kristen Bonany
    –       Alison Young
    –       Eric Pichette
    –       Chris Renaud
  1. The Replacements
    –       Natashia Farkas
    –       Tania Fay
    –       Jeff Sloan
    –        Jason Khalipa
  1. Rise and Shiners PLUS 2 Guys
    –       Tara Thall
    –       Stephanie Bushey
    –       Chris Ball
    –       Andre Lapalme
  1. Elite Espo
    –       Tracy James
    –       Lisa Burke
    –       Joe Rothwell
    –       Guy Miron
  1. Balls and Dolls
    –       Julie Tatley
    –       Sabrina Cimino
    –       Steven Doni
    –       Hassan Djirdeh
  1. Catalyst 2.0
    –       Charity Elliott
    –       Esther Gartshore
    –       Phil Strickler
    –       Dan Elliott


And the Heat assignments!

Introductions/Explanation of WOD 1: 9:15am

 WOD 1

Heat 1 – 9:30am:
The Pirates
The Bar-Rat Skis
The Vulcan Hook Grips
The Islanders

Heat 2 – 9:50am:
4 Poods
Clang N’ Bang
Beauty Sensationals

Heat 3 – 10:10am:
Frantastic Four
Catalyst Green Army
The Jerking Jofas
The Replacements

Heat 4 – 10:30am:
Rise and Shiners PLUS 2 Guys
Elite Espo
Balls and Dolls
Catalyst 2.0

Get pumped guys!  Though the later heats have to wait a bit, they’ll be able to watch the first heats go and plan accordingly with regards to strategy.

See you in the gym!
The CrossFit Sudbury Team

Battle Beyond the Barbell 2014 – Results & Thank You!

Hey Folks!

Congratulations to Everyone who competed this weekend – It was SUPER fun to watch and judge everyone while you gave your all!  So here are some of the highlights:

  • Numerous Powerclean PR’s
  • Record number of people visited/spectated/competed
  • More generous sponsors than last year (they were very generous AND there were more of them!)
  • An even greater donation to an amazing cause! (See below for the final amount raised!)

Congratulations to Everyone that competed!  Here are our Podium finishers:

  1. The Islanders – Jon & Tina Balfe, Amy Mavec, Kyle McDermott
  2. The Pirates – Renee Jacques, Candice Smith, Neal Ross, Nick Fortino
  3. Clang N’ Bang – Brooke Debacker, Chanelle Lavictoire, Dan Sulatycky, Dominic Desrochers


Big thank you to all the athletes and gyms that made it out – Benchmark Strength & Conditioning (Ottawa), Catalyst CrossFit (Sault Ste. Marie), CrossFit Genetic Potential (Manitoulin Island), CrossFit Timmins (Timmons, clearly… haha), Elite training (Espanola), Tidal CrossFit/DownTown Muscles (Toronto) – and to our own members for giving their all and Crushing Extreme!  You guys made it an amazing event and it’s always cool to see the cohesion that people have through CrossFit, despite being from different gyms!

A HUGE thank you goes out to all our sponsors – Again Faster, Flyczek Strength Wraps, Life As Rx, WODGear Clothing, Steven Doni & Family Group, Marc Larochelle, Sam Briggs!, Chris Spealler & CrossFit Park City, Metro on Lasalle, Pillers, Skaters Edge, Mauro Zuliani REMAX, MagnetSigns, Royal Productions, Richard Lemieux Photography!

Another thank you to our Volunteers, who are too numerous to mention individually!  ALSO – a BIG thank you to Coach Lisa for doing such an amazing job organizing this event – Everything looks so smooth and easy during that day of competition, but it ultimately reflects weeks of planning that was mostly done by Lisa.  Thanks Lis!

Finally, the total amount that was raised due to the work and contributions from all of the above, is exactly the amount we were shooting for as a silent goal.  It’s twice as much as last year as well – and this year we raised $4000.00!

Amazing work everyone!  Thank you for all of your hard work!

Final total results:

Team Name: Total Points
The Islanders 4
The Pirates 10
Clang N’ Bang 11
The Vulcan Hook Grips 16
Frantastic Four 18
Catalyst Green Army 19
The Jerking Jofas 20
Beauty Sensationals 22
Catalyst 2.0 26
Espanola 32
The Bar-Rat-Skis 33
4 Poods 37
Elite Espo 37
Rise & Shiners + 2 Guys 43
The Replacements 45
Balls & Dolls 46

The CrossFit Sudbury Team


CrossFitter of the Month – May 2014

Hey Folks!

This month we recognize someone who has been with us since DAY 1 – MOMENT 1.  This person has attacked weaknesses, competed hard in the opens as well as at both of the Battles Beyond the Barbell, and even birthed one of the famous “CrossFit Sudbury Babies”.  She’s willing to jump in on a WOD with you, or help encourage you through it – and will take to a challenge pretty quick.  May’s CrossFitter of the month IS…


Onaping Falls May 29 2014


Name: Michelle Laderoute

Age: 33

Occupation: Manager Mechanical and Civil Engineering, BESTECH

What was your exercise experience prior to crossfit?

I played a variety of sports in high school and continued to play soccer competitively into my mid-twenties. I was on the club Ultimate Frisbee team for Queen’s University (yes there is such a thing). After I graduated I took up long distance running and completed several long distance races all over the province. I’d like to do a half Iron Man someday.

Michelle crossfit pic

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

About a month before Adam opened the doors to our beloved gym in the fall of 2011, my sister got me doing some WODs at home. One day I googled “Sudbury Crossfit” in search of someone in town to workout with. I found Adam trying to organize some outdoor WODs, and I haven’t looked back since.

I love crossfit because there’s always something to improve on. The day to day variety of the sport keeps me coming back for more. It’s amazing cross training for other sports like running, or is the running the cross training for crossfit? I don’t know anymore.

What is your favorite part about crossfit?

The community by far is my favourite part. It’s a great place to meet like-minded friends.

I also really like the coaching. It’s great to hear different cues from the coaches on how to improve, as well as tips from people who have been doing things like TOES TO BAR like pros and have words of advice.

Crossfit picture

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

I ran a marathon once that was pretty intense.

Competing in Battle Beyond the Barbell last year while 5 months pregnant was also a proud moment, and controversial according to my teammate. The coaches, my husband and the other crossfitters were all very helpful in keeping me within safe limits.

Favorite workout or lift?

Double Unders are fun. Murph is a good challenge, it’s close to feeling like you’ve run a marathon.


Anything else you would like to share please feel free

And…. I wasn’t sure how I was going to manage a new baby (now ~8 month old Samuel) and going to the gym. Crossfit Sudbury was, and still is, awesome for letting me bring my little guy in while I work out. I was quickly back feeling great and in shape after a long 9 months.