CrossFit Sudbury – Training – 17022015

Hey Folks!

We’ve programmed 100’s of workouts.  We’ve taught people how to move well, consistently.  We’ve taught you about recovery and all sorts of other fun topics.  Now, the one thing, you need to do to achieve all of your CrossFit goals.  To hit that next PR, to sleep better, to de-stress more and to answer the worlds question – WHAT will CrossFit Sudbury do that will blast your mind into a whole new dimension???

You won’t believe it.

It can’t be true.

It’s amazing and it will destroy every concept of being you’ve ever considered!!!

Can you guess what it is??????





Are you guys excited?

I’ll tell you what it is…

We’re going to post another WOD!

Yeah, it turns out that’s the secret.  Apparently working out consistently, doing your stretching, foam rolling, eating well, getting your sleep, some adjustments, some physio and massage when you want/need, and de-stressing on the regular.  That’s the secret.  The problem?  You need to do it ALL the time.  Pfff… what kind of deal is THAT?  It’s the truth.  Anyone who tells you otherwise is lying.

oh yeah!  9AM classes are starting tomorrow! (Tuesday the 17th) Come workout and have some fun at our new class time!  Tuesdays and Thursdays at 9am starting THIS week!

Also – Performance Enhancement!  This Tuesday night, and then Friday morning this week.  Kristin is breaking down the FMS and attacking one piece at a time.  You’ll all get a little hand-out score sheet.  Bring it with you over the next 5-7 weeks and by the end you’ll have your cumulative FMS score! (A measure of your risk of injury doing physical activity)

Well, hopefully my sensational headline and awesome lead-in writing caught you though!  Onto what we do best… having fun and working hard!

Warm Up

Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Health – Back Squat & Kettlebell Swings
Back Squat 2×5
*Try to add more weight to last weeks lifts

Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps

Press 1RM
Spend some time warming up and then going for a Press 1 rep max!Use the chart at the back of the gym as a rough guide for weights to use as you warm up.

*For Health folks – fit in your pull ups between sets 🙂


Halting Squat Clean E2MOM
Every 2 Minutes for 10 Minutes perform:
2 Halting Squat Cleans*

*like a normal clean off the floor except that you’ll pause for 1 second right at the knee. We do this to emphasize pulling yourself (and more importantly, the bar) into the right position as it’s coming off the floor. Nothing will derail a PR attempt like it feeling “weird” coming off the ground! Heavy is ok… weird is not 😉

3×5 Back Squat
Warm up to, then perform:
3 sets of 5 Back Squat @70%


AMRAP-10 Minutes:
10 Wall Balls 20/14*
10 Deadlifts 185/135*
10 Box Jumps 24″/20″*

* Scale to appropriate weights and heights, this workout should entail constant movement. Set a pace and try to keep it up the whole time.

Cool Down

Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team