CrossFit Sudbury – 11012016

Hey Friends!

It is SNOWING like it’s winter outside!  What is going on?  I think we should complain about it.  Just until it gets unrealistically warm for January… then we can complain about that 😉

OR – we can enjoy it.  The blowing snow is beautiful, so long as you aren’t careening out of control in your vehicle headed towards people/other cars/a hydro pole/the ditch.  Just be extra careful when driving and you can be in a vehicle AND enjoy the beautiful falling snow.  Crazy talk.

The WODs are changing a little and here is how:  The Front Squat cycle is closing out (we’re testing on the 18th or something… check the chart), and a Squat Clean cycle is beginning – SUPER excited about that.  The WODs are getting longer and more “open-y”.  I’m going to throw a chart up in the CFSuds member group on the facebook to explain that.  But it more or less means we’re doing movements that are frequently featured in the open, OR movements that will help prepare us for those movements.  Very exciting.

James’ Weightlifting clinic is going on Tuesday night 8pm-9:30pm.  Come check it out and get acquainted with the lifts!

Also – Monday nights 6pm class is typically EXTRA busy (with the kids on the other side of the gym and all) – so be helpful for your coach by pairing up with someone to share a platform and equipment, being attentive to the coach, and keeping non-programmed, supplementary stuff to a minimum, or up on the mezzanine (where the rowers are).


Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Lift the bar from the ground, to the front rack position (where the bar sits when you Front Squat).

This assumes you will pass through a squat (to catch the bar in a squat), though ask your coach if this is congruent with your goals or current placement in the progression.

6 X 2

2 of 14. Same weight for all sets. You can choose to do these as is, or you can do them as pause cleans (stopping in front of the knee).


Half Kneeling Single Arm Press
kneeling in a lunge position, press with the opposite arm as the knee that’s forward. complete the set for each arm.

6 X 4

Superset with the cleans.


Home For The Holidays
7 minute AMRAP (As many rounds as possible)
6 Power snatch (Performance: 115lbs / Athletic: 65lbs* / Health: 35lb kettlebell swing)
30′ Dumbbell suitcase (one hand) walking lunge (45lb/30lb*/15lb) – (15′ out 15′ back with other hand.)
20 sit-ups

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, Scale Up: 135/85lb snatches and DB OH walking lunges

Coaching Tips: Grind through the power snatches in big sets or fast singles. Use the lunges and sit-ups to catch your breath. Make sure you keep your chest up, and shoulders back on the lunges; don’t let that forward knee drift inward (keep it over the ankle). Avoid taking steps that are so large that you lose your flat back and end up in hyperextension. There is a high chance of this after couple rounds of sit-ups!


Cash Out – Skipping/Burpees
3 Rounds:
50 skips
10 burpees


Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine