CrossFit Sudbury – Squat Program Day 9 – 16102015

Hey Folks!

It’s Friday (already?!?) and we’ve got some fantastic fitness planned for you today.  Get in there and exercise your right to be way more awesome than people expect.  It looks like things are getting colder out there and we may not program everything you’d like to get in before the big door closes (fairly) permanently for the winter (Helen, Nancy, 1 Mile run, Ball Run, etc.) are all great options to check out before the true cold begins.

CrossFit Sudbury Weightlifting Club makes it’s return!  James is going to be taking on the club with some help from me.  Hopefully we’ll have some workshops here and there with John, but for now his schedule is too irregular to provide consistent hours.  So we should hopefully get the best of both worlds. Here are the details you want to know!

  • Next week is complimentary for our members and will run Monday & Thursday at 8pm
  • After that the club will run in 6 week cycles, so that James can program more specifically for each cycle, and to provide a solid beginning, middle and end, so people can gauge their progress properly
  • Each 6 week cycle is going for $69(+hst) and is open to members of our gym as well as experienced weightlifters from outside our gym
  • Beginners/Novices looking to join the club can book a complimentary intro with James, and potentially join the club after completing 2 more private sessions (going for $117+hst)
  • Drop ins from the gym will be allowed, though they’ll be required to follow the plan for the day – Those seeking personalized programming or coaching can inquire at the gym, as it is also a good option.

See the rest of the info about the club here

Fish oil.  Do you take it?  If your answer is “no”, you should speak with a coach about picking some up.  Do you get it from a shady or really cheap source?  If your answer is “yes”, then you should speak with a coach about picking some (quality fish oil) up.  Cheap fish oil is cheap for a reason.  The prices we sell our stuff for is probably negligibly higher and the quality is actually there.  They’ve been 3rd party tested (meaning they send their product to a company that examines/tests it and verifies what’s actually in the bottle is there) and are free of contaminants or other shady practices (watered down with canola/olive oil, unnaturally concentrated in a bad way [it can contaminate them sometimes], etc.)  Aside from cleaning up your actual food – this is one of the best ways to feel less sore, recover faster, sleep better, feel less stress, reduce your chances of heart disease and diabetes, depression and seasonal affective disorder, and generally be a more awesome person.

Let me or one of the other coaches know if you’re interested.


Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts


Health – Power Clean 5×3
Power Clean
5 sets of 3 reps*Add 5 pounds each session.

Health – Chin Ups – 3 Sets Of Max Reps

3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.



5 X 5 : 65-75%

Push Press
With a barbell in the front rack position, dip down, by flexing the knees and ankles, then violently extend both while propelling the barbell from your shoulders to an overhead position. The dip should be short and quick, keeping the weight in the heels and the torso as upright as possible.

5 X 5 : 65-75%

ODD – 5 Deadlifts @65-75%
EVEN – 5 Push Press @65-75%
*With two barbells, you’ll likely need to pair up with a friend that is about equal strength to you on these lifts. Then one person can deadlift while the other Push Presses.


in 12 minutes, complete as many rounds and reps as possible of:
9 Chest to bar Pull ups (Sub – chin over bar pull ups, or Ring Rows)
6 Handstand Push ups
3 Cleans (155/105) (*Or scale accordingly to ~60%)


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