CrossFit Sudbury – 14032016

Hey Friends!

Helluva weekend!  Amazing work to everyone who complete 16.3, and for those who haven’t come on in and give ‘er a go!  It’s a pretty fun workout and no forearms will be spared!

The pics for 16.2 are up (one of the perks to coming to do the Open WOD on Saturdays!) and 16.3 aren’t far behind.  Also – if you haven’t seen it yet in the CFSuds group on the Facebook, check out the video I posted to see some of your awesome mugs! 🙂

Don’t forget to complete the challenge of the week before tomorrow at 8pm!  You’ll be earning yourself another ballot for the end of Open prize!


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


Tabata Hollow Rock

8 Intervals of 20 seconds on, 10 seconds off of a hollow rock.

If the rock is unachievable, do a tucked hold (i.e. glue your rib cage to the front of your hips – you should feel your “core” working very hard here)


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 @ 85%

Session 9/14. These should be getting pretty heavy now 🙂


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


Pirate Lizzy
For time, 21 – 15 – 9
21 ring dips (Athletic*: 12 reps, Health: 21 toe push ups)
400m row
15 ring dips (Athletic*: 8 reps, Health: 15 toe push ups)
300m row
9 ring dips (Athletic*: 4 reps, Health: 9 toe push ups)
200m rowScaling Guide: 5 – 9 minutes

21-15-9 Reps for time:
Clean (#135)
Ring Dips

Choose either Pirate Lizzy, or Elizabeth. Keep in mind the scaling guide! Doing a 18 Minute Elizabeth is not helping you get more fit!

Get through the first round of ring dips at a good pace, but don’t go to failure. Hit the first row at an aggressive pace because the second set of dips will give you a chance to catch your breath. On the final round, go for broke but don’t let your shoulders internally rotate! On the dips, deep your elbows back and don’t let them flare out to the sides. The more ‘chaffing’ you get on your arms, the more likely you are letting elbows kick out and compromising your shoulders!


Row at an EASY pace for 5 minutes to flush the “lactic acid” out of the muscles and improve your recovery! Then hit the stretches.


Mobility Slow Style
Stretch – Childs pose w/ alternating lat stretch (90 seconds per side), T-spine stretch with arms overhead or hands clasped behind back (or holding wall ball/barbell) hold for 2-3 minutes.