CrossFit Sudbury – Training – 20042015

Hey Folks!

Great weekend!  Little bit of a longer grinder yesterday, followed by a beauty “sprint” today.  I know it was a tough week last week – I’ll try to ensure there are some “lighter” days sprinkled throughout the week, but it’s on you guys to remember, exercise is the architect, recovery is the contractors.  If you need find you’re overly sore, or feeling run down, then make sure you’re sleeping enough, getting good quality fuel (i.e. food and drink), taking fish oil, and doing your mobility work after class.  Doing some static stretching and mobility work right after training can reduce muscle soreness significantly, meaning you feel good at your next training session.  Taking some magnesium (Natural Calm) will also help with your sleep, digestion and muscle recovery.  Check it out!

In that vein – Kristin is doing her Performance Enhancement session at the usual times (Monday 5:30am, Tuesday 6-7pm)


Back Squat Warm up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


Health – Back Squats 3×5
Back Squats
*same weight for 3 sets. 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 – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds


Back Squat 5×12
Every 2 Minutes for 10 Minutes:
12 Back Squats at ~50%
*Controlled reps! No dive-bombing! Feeeeeel the burn 🙂


Partner Rowing WOD
Partner WOD:
30 seconds of rowing, 30 seconds of rest, 30 seconds of hollow rocking, 30 seconds of rest. 10 Rounds (each). Hollow rock while your partner rows.Score is total meters rowed. Hollow rocking is bonus fitness – if transition time is killing you, just adjust the amount of hollow rocking and rest more.

i.e. Person A rows 30 seconds (hard!) while Person B hollow rocks (smooth!). Then they both rest/switch places for 30 seconds. Repeat 19 more times. Workout lasts 20 Minutes total.


Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team