CrossFit Sudbury – 24022016

Hey Friends!

The “Behind the Scenes” or the story of the 2015 games finally came out.  Sounds like they made an effort to turn it into a “feature film”.  Whoa, lots of “quotes” on that sentence.  It’s interesting observing CrossFit from the inside/outside – as they’ve evolved from no sponsors and pretty much a random camcorder in the original HQ gym, to fully edited/produced and now with a full soundtrack?  Craziness.

Maybe check it out and get pumped up for the Open WOD on Saturday 🙂  You don’t need to sign up officially with CrossFit to do the WOD.  Come to the gym and have some fun while working hard – it’s SO nice not to have to count your own reps.  Also – get those T-shirt size/orders in – We’ll order them soonish and hopefully they’re in by the end of the Open – a nice commemorative “trophy” after you complete it all.


General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges

Context – Competition

Spend ~10 Minutes mobilizing and practicing specifically for pistols


Mutiny At Sunset
For time (22 minute time cap)
Row (Performance: 1500m / Athletic: 1300m* / Health: 1000m)

then 4 rounds:
8 supine ring rows
8 hang power cleans (Performance: 95lb / Athletic: 63lb* / Health: 45lb)
8 pistols (alternate legs as desired)
16 burpees

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10 – 18 minutes. Scale Up: 135/85 hang power cleans and pistols with 35/26lb kettlebell.

Compare to December 10, 2015

Coaching Tips: ‘Faster’ athletes should go on a later wave (especially if you don’t have enough rowers), so that they can push themselves a bit harder trying to catch everyone else. Be sure to avoid the early arm bend on rowing so that your biceps aren’t ruined for the ring rows. The same for the hang power cleans, if you use too much arm you’ll pay the price later. Ankle mobility will help many people who struggle with pistols but are strong enough. Scale RX pistols to pistoling onto/off a box.


Cash Out – GPP
2 Rounds for total reps:
1 min wall ball
1 min plank (or hollow rocks)
1 min double unders


Mobility – For Real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)