CrossFit Sudbury – Training – 17062015

Hey Folks!

Beauty day today!  Hope you all enjoyed the WOD and are loving life in general.  Something that just came to mind – Nutrition – If you need any help with suggestions on what to eat, when and why – let me know!  It doesn’t bother me to provide suggestions to people as most of the info you need to know is out there on the inter webs!  Half the time it’s just shrouded by silliness and misinformation.  That’s why it’s nice to have a coach with a ridiculous background in nutrition 🙂

Anyway, let me know!  I’m working on providing stuff on the website that people can look at on their own time too!


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


600m Run X2-4
2 to 4 intervals of 600m Run

Work on tempo – try to fit it more steps than you think you need to. Rest the same amount of time you take to run the 600m (2 laps around OUR building).

12 Minute AMRAP:
3 Front Squats @60%
9 Toes to Bar
15 Box Jumps (24/20)


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