CrossFit Sudbury – 07032016

Hey Friends!

Great work this weekend on 16.2!  It was seriously tough.  Mentally, physically, emotionally, etc. etc.  I know I tend to struggle with workouts that force a higher level of output, in order to “earn” even more opportunity to exert yourself, so it was really awesome seeing people push themselves through those barriers and achieve some serious work output.  Andrea, Colin, Jessie, Tori, Devon, and numerous others pushed through to some awesome uncomfortable places – super inspiring!

If you haven’t had a chance, check out the pics Rick took of 16.1 (on the Facebook group).  16.2 should be coming soon too.  He does photography professionally, for those of you looking to get married/take pics of your babies/kids/pets/house/whatever else people take fancy pictures of… food I guess?  hah, imagine taking your instagram food photos to the next level by hiring a professional photographer to take them for you?  I think there’s an idea there.  No phone camera compares to the skills photographers like Rick have… If one of you manages to make a million off that idea somehow, you owe me 10 bucks and a high quality hug.

Keep the fun times in the gym going!  Come on out on Thursday to watch the unveiling of 16.3, make sure you get your weekly challenge in (Single skip Mini-Annie) and Get all up on the social media with your pics, prediction and happy faces.  Make sure to tag us too 🙂


Context – Competition



5 X 3

Increase weight each set until you’re essentially doing a 3RM


Single Arm Ring Row 5×5 (5 per arm, 5 sets). Try not to rotate through your body at all. This is a good “anti-rotation” exercise.


Trusty Mosin Nagant
7 minute AMRAP (as many rounds as possible)
12 ‘heavy’ Russian KB Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
8 Goblet Squats (Same)
6 Burpees with 10’ lateral shuffle (instead of a jump and clap)

Scaling Guide: 3 – 7 Rounds

To keep lanes narrow, point your head toward your lane (laying perpendicular makes you much too wide). Move fast on the kettlebell swings and the burpees with the lateral shuffle. Steady on the squats. Keep the chest up and weight on the heels for the squats. If you are feeling frisky, try to transition the swing directly into the goblet squat to save time.


Cash Out – Post Chain #3
3 Rounds:
12 Good Mornings (95/65/45)
20 Sit ups


Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms