CrossFit Sudbury – 24032016

Hey Friends!

It’s been a killer week so far!  Some pretty intense workouts and lots of anticipation for 16.5 (or maybe it’s just me).  The Open is always super sexy and exciting on week 1, and generally people are “tired” by week 5.  It makes sense.  It’s difficult to be all jazzed up (unless maybe you ARE Jaz, then you’re always Jazzed up) for 5 weeks straight.  I think we’re going to see a max lift (Snatch or OH squat) AND some sort of typical CF WOD (Hero/Girl WOD?)  We’ll see.

After THAT, we’re back to our normal awesome selves.  The Battle Beyond the Barbell sold in in epically record time.  Holy moly.  I hope it’s a reflection of us running a half decent event.  We’re going to make it a good one.  For anyone planning on being around that day, we could use your help (so long as you’re familiar with the movements we use in CrossFit).  We’re going to need judges, volunteers, and lots of other things (smiles, high fives, generally uplifting words) that day as it’s shaping up to be our biggest year yet, and we are not willing to jeopardize the quality of what we’re doing.  Please let your coach know if you’d like to help out and if you’re able.  One thing I’d really like to ensure is quality of consistency of judging on the movements, so we’ll likely chat about that ahead of time, please.

Also, if anyone in Sudbury knows/is a person/company that would like to help out with our event, all proceeds are being donated to the Janis Foligno Foundation, and we’d love to make this is “Sudbury-wide” as possible.  We aren’t going anywhere, anytime soon, so you can expect this thing to keep growing 🙂  But please reach out and contact me directly (or one of the coaches) and let me know if you’d like to be involved.  All we really want is a smile and some help, and we’ll provide as much exposure/recognition as possible (if that’s what you’d like) in return.

Ben Smith has been doing CrossFit for a little while.  I remember watching these videos when I first got into it.  360# OH Squat at 19 years old.  Dang.



Context – mental Toughness

Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps


Spend 8 min working on strict handstand push-ups (or HSPU progressions). The focus here should be sets of 3 going as deep as possible.

Handstand Push Up



7 X 1

Increase weight each set – looking to max out!


7 minute AMRAP (As many rounds as possible)
12 American Kettlebell swings (Performance: 53lb / Athletic: 35lb / Health: 26lb)
20 Mountain Climbers
Strict chin-ups (Performance: 6 / Athletic: 3* / Health: 3 ring rows)

*Women?s ?As Prescribed? weights and reps (Rx)
Scaling Guide: 3-5.5 rounds

Compare to December 7th, 2015

Be careful not to hyper extend the lumbar on the kettlebell swings. This will be hard for people with tight shoulders, and it will only get more difficult after a round or two of bear crawls and pull-ups. Break the kettlebell swings up if needed. The bottom of the pull-up will be hard for some people, but this is a case where we need everyone to really hit full extension at the bottom. Some extra mobility between sets of the lift should help.


O’Neill Test
4 Minutes for max distance on the rower.
New workout –> Single time –> 4 Minutes.


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