CrossFit Sudbury – Training – 30072015

Hey Folks!

Great day training today – It was super hot again, though I feel like it wasn’t AS bad as yesterday.  Let’s keep in mind the ridiculous cold we experienced in the winter and just try to soak in that warmth and appreciate that we have 4 seasons.  If you have the opportunity, get out on/in some body of water to cool off and STAY hydrated.  If you’ve been crushing a LOT of water and still feel thirsty, then you need some “electrolytes” – try a coconut water, some biosteel, or even just sprinkle a small amount of salt into your water before you drink it.  You shouldn’t really be able to taste it.

Something I remembered the other day – As you’re training, when you wake up, first thing in the morning, before you get out of bed, take your pulse and write down your pulse rate for 1 minute. (you can do 30 seconds and times it by 2, if you’re impatient).  You should notice a trend, that it’s the same most of the time.  When/if your training load is increasing a lot, you will notice your resting heart rate goes up, which is bad – it means you’re chronically raising your cortisol levels.  High baseline cortisol levels aren’t associated with anything positive, I promise you.  So if you want a free way to gauge your training, and when you’re (over)due for a rest day, try the pulse rate measurement out.

full film for the below trailer is on Netflix I think 🙂 Also – Norm Hann is from Sudbury!


Best Warm Up Ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom


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 – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


3 Rounds for time:
10 Sandbag Walking Lunges (60/30)
10 Lateral Slam Balls (30/20 – slam to outside of feet, alternating sides)
30 Seconds reverse plank hold (on hands)


Running & Weightlifting – Like It’s CrossFit!
15 Minute AMRAP:
5 Snatch @60%
200m Run
5 Push Press (same weight)
200m Run


Mobilize Everything!
LaX Ball – Traps, Rhomboids
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads

*Hit the important spots (for you) if you’re low on time!

See you in the gym!
The CrossFit Sudbury Team