CrossFit Sudbury – 23022016

Hey Friends!

It’s Tuesday – Do places still do “Toonie Tuesday”?  I remember going to KFC back in middle and high school to get a quarter chicken deal for a Toonie.  That makes me sound like an old man hahaha!  Something to keep in mind – The pool for “Baby Ball” is going to close to new guesses on the 1st of March (which is pretty close to 37 weeks for Kristin, so “full term” [which ranges from 37-42 weeks]) – get your guesses in, they’re only 2 bucks, and the more guesses we get the more the winner will… win!

Whole Life Challenge Folks!  Persevere!  We’re almost done the challenge!  I know I’ve let my strict-ness wane over the last couple weeks, which is what happened last time (8 weeks is LONG!) but there are a good number of things I’ve learned/taken into consideration already

  • I did little “mini” cheats WAY too often
  • Not cheating is a good way to feel great on a daily basis
  • If I eat too many carbs, I still feel crappy (even if they’re paleo carbs)
  • Getting enough sleep is like a magical elixir that fixes everything
  • Drink more water
  • I think cream in my coffee increases how “stuffed up” I am, and the amount of sneezes I accomplish in a day (which is a lot)
  • Taking enough (2-4g of EPA+DHA) fish oil is crucial to my joints feeling sexy instead of rusty/creaky
  • You really DO need to derive more pleasure from turning down indulgences (due to how awesome you will feel later/a lack of illness or disease/is it REALLY going to make this moment THAT much better/etc) than succumbing to the “little hater” inside your head that convinces you it’s a good idea to indulge in something that really isn’t worth it

I’m sure there’s more, but this little “blog” is already long enough now.  So… Eat well, sleep well, and THEN train hard to maximize your training effect.


Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

Context – Practice


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 3 @ 60%

3 of 14 (5 sets of 3 reps, same weight across, approximately 60% of max).


In a standard lunge position with dumbbells in your hands or a barbell either in the front or back rack position, sink down into a lunge and press back up through the front heel. These are not walking lunges. To add difficulty, elevate your front foot onto a weight plate (45# is more than enough).

5 X 5

First couple weeks we’ll do them simply in a lunge position, or a lunge position with our front foot elevated on a plate. 100% necessary is a vertical shin on the front leg and a vertical torso. If your torso is angling forward and your hip is closing you need to either be more mindful of it, lighten the load, or both. Perfect practice makes perfect!


Calories on the Airdyne (Performance: 50 / Athletic: 40 / Health: 30)
then 4 rounds:
• 10 hand release push ups (scale up to ring push ups, if you’d like)
• 10 goblet squats (Performance: 53lbs / Athletic: 35lbs / Health: 26lbs)

Scaling Guide: 4 – 8 minutes


Cash Out – Grip Strength
5 Minute AMRAP:
50m Suitcase Carry + 20 Single Arm Swings (both on the same arm, then switch and continue)


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings