CrossFit Sudbury – Training – 26052015

Hey Folks!

Great day in the gym with some solid positioning today – Proud of you!  haha.  Seriously though, working towards mastery is something we want you guys doing, and that you’ll notice when you go to do other things in life, that they’re easier.  AND, you guys are doing it, which makes me really happy.  There’s occasionally an “easier” way to do things, but it doesn’t typically get you anywhere.  So good on you for doing things the right way.

James has programmed out 6 weeks of supplemental running work for you guys!  I’m attaching some info about it below – You’ll see it on the whiteboard below and to the left of the WOD.  Check it out if you’d like to get better at running!

This program is to be used in conjunction with your current CrossFit schedule. If you are looking to prepare for a race or simply improve your run times in WODs, this is a good place to start.

The focus of this program is to run well, then fast, then far. Do not sacrifice your positioning to run faster or log a few more kilometers. If your movement does not feel smooth and effortless and your positioning is less than stellar, Stop! Take a few seconds to compose yourself and reset before continuing. If you are too tired to maintain proper positioning it is time to call it a day!

Movement Quality > Movement Quantity

*A Note of Volume & Individualization

If you have a race coming up or a specific distance focus please feel free to bump up the number of sets or the distance of the longer runs. This should only be done after 2-3 weeks of regular programming and the solidification of proper running positioning. The distance goal of this program is 5km. If you are unsure or need help altering the program for your goals, feel free to ask or contact me.

Email: jamesbottrell@gmail.com     Cell: 705-920-0225


A few tips to remember when running:

  • Keep your core tight, no one likes Jello for a midsection
  • Think Double Under position but with a forward lean originating at the ankles (not at the hips!)
  • Elbows at 90 degrees with relaxed hands and shoulders

Dig it!  Remember, perfect practice makes perfect.  Like James mentions above, if you’re breaking down in form, or your intensity is suffering, dial it back a bit and do ti better, or if you can’t, save yourself for another day.


General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges


Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.

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


Deadlift/T2B EMOM
Every Minute for 10 Minutes perform:
EVEN – 5 Deadlifts
ODD – 3 Strict T2B (Try not to swing at all)


Barbell+DU Chipper
For Time:
15 Snatch 95/65
50 Double Unders
15 Push Press 95/65
50 Double Unders
15 HPC 95/65
50 Double Unders
15 Deadlifts 95/65
50 Double Unders

Barbell+DU Chipper WOD-Health
For Time:
15 Overhead Squats
50 Double Unders
15 Push Press
50 Double Unders
15 Front Squats
50 Double Unders
15 Deadlifts
50 Double Unders


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


Supplementary Run Program Day 1
5-7 x 100m Run (1:1 work to rest)

Completed @ 60-75% of Max Effort

Focus: Maintaining position & technique under intensity

See you in the gym!
The CrossFit Sudbury Team