CrossFit Sudbury – Training – 01062015

Hey Folks!

And another awesome weekend is in the books.  There was some team training, some Clean & Jerk PR’s, and some new grads in the gym getting their hands on some barbells for some technique work.

If you’ve been watching the CrossFit Regionals this weekend, you likely saw Julie Foucher injure her calf (they’re saying a partial achilles tendon tear) – This is one of the reasons why we encourage you guys to warm up well, take care of your tight tissue in your calves, feet and on up the chain, AND why we always suggest jumping UP onto the box, and stepping DOWN.  It takes a fraction of a second longer, but you’ll be ok.  SUPER sad day for her, and her following performances were very inspiring, but injuries happen when you push the outer limits of human performance.

For those working on strict pull ups, strict muscle ups, and so on, remember that strict doesn’t necessarily mean slow.  On your pull ups you should be controlling the down portion (which is pretty straight forward), which often means making it a little slow.  But on the UP portion of the movement, you should be setting your scapulae, and then pulling HARD – without contribution from your hips or the rest of your body.  Training the aggressive pull and being able to accelerate when you want to translates over very well to the bodyweight movements.

Keep your eyes out for some hints for the events of the Battle Beyond the Barbell (coming up this Saturday, June 6th!) – And let your friends and family know they should be coming by to cheer for you, check out your awesome gym and meet your coach!  There will be a BBQ, some great events to watch and some even better raffle prizes – and it’s all for a great cause, the Janis Foligno Foundation.  Come check it out!


Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


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


Front Squat Volume EMOM
Every 2 Minutes for 10 Minutes:
8 Front Squats @50%


Double AMRAP!
7 Jumping Squats
7 Hand Release Push ups

REST 3min.

7 Thrusters 95/65
7 Pullups


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