CrossFit Sudbury – Training – 22012015

Hey Folks!

Awesome work today – the morning crew had some ridiculous scores this morning.  That Clean and Jerk bar got heavy fast.  It’s important to practice picking up something heavy, properly, when you’re breathing heavy.  Being able to brace your “core” and be explosive while out of breath is a big deal… and it’s crucial to most athletic endeavours.

If you haven’t had a chance to check out the Biosteel stuff, give the samples a try, they’re relatively inexpensive, and see if you notice a difference with how you look, feel and perform.  Or if you notice a difference between it and whatever else you’re taking right now.  Do keep in mind the cost of Biosteel is typically more than your standard whey, though if you’re a small(er) person (i.e. ~150lbs) then the advanced recovery ends up giving you 60 servings for $80, which is pretty darn good.


Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.


Health – Front Squat & Deadlift – 2×5
Front Squat 2×5

Deadlift 2×5

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂


Bench Press 8-E2MOM-10
Every 2 Minutes for 10 Minutes perform:
8 Bench Press @65-75%


Modified regionals 50’s WOD
Complete as much of the following as possible:
For time:
30-calorie row
30 box jump overs, 24 / 18 in.
30 deadlifts, 180 / 120 lb.
30 wall-ball shots, 20 / 14 lb.
30 ring dips
30 wall-ball shots, 20 / 14 lb.
30 deadlifts, 180 / 120 lb.
30 box jump overs, 24 / 18 in.
30-calorie row

***13 Minute CAP.


Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms