CrossFit Sudbury – Training – 27012015

Hey Folks!

Awesome work on pull u- er, I mean, Jackie!  Looked SUPER easy today after the strength portion 😉  Hey – We could have programmed Angie with no strength and it would have had more pull ups.  Have fun with your training and know that you can’t always be super fresh for every WOD or lift.  Set micro-goals like, “once I’m done the row, I’m not going to rest before grabbing my barbell… I’ll do 10 thrusters right away and THEN I’ll grab a sip of water”, or however you want to do it.  But micro-goals turns something that seems like it’ll “suck” into a series of achievements.  Bam! Positivity bomb!

Tuesdays Mobility session with Kristin is going to be about Spinal mobility, and stability.  There isn’t anyone in the gym that doesn’t need it.  I’ve seen people with ridiculously awesome hip hinges that can’t flex through their spine, people whose lower back OVERextends while their thoracic spine is stiff as a board.  And lets not forget the dreaded forward head position (which really gets in the way of thrusters and wall balls!)  Apparently I look at a lot of spines… who’d a thunk it!?!  Anyway, it’ll be worth checking out – you know it, I know it, Lucky knows it.

p.s. enlarge the features image for more info on the clinic!


Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Health – Bench 2×10, Ring rows 3×5
Work up to a working weight and do 2 sets of 10 Bench Press. Try to add weight each time this comes up.

Ring rows – 3 sets of 5 reps. Perform 3 seconds up, 3 seconds down. Full range of motion, complete control.


Every Minute for 10 Minutes perform:
ODD Minutes – 3 Position Snatch (hips, knee, floor)
EVEN Minutes – 7 strict toes to bar (i.e. try not to kip.


Complete the following for time:
21-15-9 of:
Deadlifts (225/155)
Handstand Push ups


Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team