CrossFit Sudbury – 11022016

Hey Friends!

Looked like a doozy today!  Great work everyone who PR’d their thruster, every who had no idea what their PR was but still did a pretty heavy thruster and those who soldiered on through the WOD today.

Keep in mind!  It’s Family day weekend this weekend – on Monday we’re open 10am-12pm for a WOD and some serious high fives.

I wrote a new blog post over on the clinic blog – for anyone interested in checking out to learn a bit about health and how sexy it can be, but sadly isn’t perceived as until it’s too late – “What you need to know to get and STAY healthy”


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

Context – Competition


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.

5 X 3

12 of 14 (same weight as Monday – approximately 90% of max, 5 sets of 3 reps, “across,” same weight for each set)


Half Kneeling Single Arm Dumbbell/Kettlbell Press
kneeling in a lunge position Press a single dumbbell or kettlebell overhead with the opposite arm as the forward leg. So if I’m lunging forward with my left leg, my right knee is down and I’m pressing with my right arm.

5 X 5


Open WOD 14.3
Complete as many reps as possible in 8 minutes of:
135/95. deadlifts, 10 reps
15 box jumps, (24/20)
185/135. deadlifts, 15 reps
15 box jumps, (24/20)
225/155 deadlifts, 20 reps
15 box jumps, (24/20)
275/185 deadlifts, 25 reps
15 box jumps, (24/20)
315/205 deadlifts, 30 reps
15 box jumps, (24/20)
365/225 deadlifts, 35 reps
15 box jumps, (24/20)

OVERALL PACING: Plan on getting through the first couple ‘rounds’ at a good pace. The beginning is a ‘buy in’ for when the barbell gets heavy. The sooner you get to the challenging weight (whatever that means for you), the better… you’ll have more time with the bar that is going to challenge you the most! The first 3-5 reps at that heavy weight will feel pretty terrible, but as you regain your wind, you’ll start to feel better.

DEADLIFTS: Most people will want to do big sets in the beginning, but when the weight gets difficult be ready to start doing small sets or even singles to keep moving. Having a belt handy will be a good idea for just about everyone. Make sure your hamstrings are well mobilized before you start. Make sure you can go ‘down fast’. The slower you lower the bar, the more taxing it will be for your hamstrings and back. Remember to keep the bar close to the shins, and don’t let it drift away from you.

BOX JUMPS: Doing fast sets (even unbroken) will be a good idea for most of the workout. The less time you spend on the box jumps, the more time you’ll have with the barbell. Some people will want to do step ups. If you struggle with ‘rebounding’ box jumps, then doing step ups will be the best idea. If you can rebound effectively (using the elasticity of your tissues to bounce right back up) doing steady paced box jumps will be best.

MENTAL: Settle into a good steady pace in the beginning, but don’t be afraid to move fast. Know that you will get winded getting to that ‘heavy’ bar, but that after a few reps, you will catch your breath. When the weight gets heavy, watch the clock or use a friend to pace you, so that you don’t go too fast (or too slow) on the deadlifts. If (or when) you start to do singles, don’t panic or stress out. Keep moving and stay calm. Take the time between reps to focus on proper abdominal pressure


Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms