CrossFit Sudbury – 30062016

Hey Friends!

ohhhhhh yeah, those 15 Minute EMOM’s feel like they’re about…. 5 minutes too long 😛 Which is a good thing.  I’ve got some solid plans for some more fun, long EMOMs.  You guys are gonna love it.

The workout today involves some Back Squats.  They’re meant to be heavy singles, which might be a PR, but for most, likely won’t be, and that’s OK.  3 heavy singles.  They can be the same weight, or various weights.  “Heavy” will begin at 90%.  Then a nice little WOD with some skill and MOAR SQUATS (you’re welcome, Deniz)

Sorry, I’m going to be a pest and post this every so often to remind folks to please go vote for us 🙂


CrossFit Sudbury – 29062016

Hey Friends!

Great work on todays WOD.  Some solid times on those 800m Runs.  Some running drills lined up during warm ups lately and some desire to rest/finish apparently speeds people up.  crazy how that will change times on a run.

We’ve got another one of those sexy EMOM’s today.  Try to keep up and challenge yourself on the Clean & Jerks.  The % is a guideline here, but use whichever weight feels heavy, but still allows you to be fast and powerful.  We want to develop that speed and power while maintaining good positioning.  So challenging yourself is good, so long as the weight isn’t so heavy that it’s pulling you out of ideal positioning.

CrossFit Sudbury – 28062016

Hey Friends!

Great work today!  We have done Monday’s workout before (June 30th, 2015), so if you wrote your score down, check to see if you were able to improve 🙂

We’ve got some skill practice Tuesday with Snatch balance’s and overhead squats, followed by L-Sits.  A properly performed L-sit is not an easy thing.  As you should with every movement we do, make an effort to perform your L-sits as perfectly as possible, perfection for 5 seconds is better than slop for 10.

If you find you’re having a very hard time getting into fundamental positions (deadlift or clean or snatch set up position, deep overhead squat, solid handstand position), it is likely due to flexibility, or motor control issues.  Getting checked out by Crystal, Kristin or Myself (or your therapist of choice) is a good idea, and mention to them why you’re there.  You don’t have to have pain to see any of us, and often times the smartest decision is to fix positioning BEFORE you ever experience pain.

CrossFit Sudbury – 27062016

Hey Friends!

Killer weekend 🙂 Beauty weather, great lifts, PRs or near PRs, and epic efforts.  Hope you all enjoyed the weather, had some fun, maybe even ate some taco’s.  We’ve got a fun week coming up – But don’t take my word for it, try it yourself!

CrossFit Sudbury – 24062016

Hey Friends!

Feeling swole and sexy?  We’re going to be working in a bit more powerlifting and “slow” lifts to continue to build up strength while we develop our speed and efficiency.  I didn’t post the extra running program yesterday as there was already running in the WOD.  Fridays running plan will be there though as there’s only a little running in the WOD.

Keep in mind – it’s nicer out so we’re running more.  Make sure you’re giving some lovin to those calves, hammies, glutes, and even directly to your achilles tendons and plantar fascia.  Roll them on top of a laX ball or squash ball.

Fridays “EMOM” will feature a fair amount less rest than earlier in the week.  That’s the point.  If you get to the point where you can’t keep up with the EMOM, Just treat it as a slow AMRAP for quality…. meaning get the rest you need between reps to make them high quality, don’t rush through crappy reps.  If it’s worth doing it’s worth doing right.

CrossFit Sudbury – 23062016

Hey Friends!

todays WOD worked out pretty much exactly as planned 🙂  Yesssss.  Tomorrow should be pretty fun too!  It’ll require teaming up with a friend, very likely.

and then some sled pushes and burpees.  Go a little heavier on the sled pushes.  You won’t get as many rounds, but how many burpees do you REALLY want to do?  The sled pushes are good for you.  They’ll make your hair curly (ask Andrea or Allison).

CrossFit Sudbury – 22062016

Hey Friends!

What a long grinder.  I was able to keep pace with Marty until about 6 rounds… then he left me in the dust haha.  Steady pacing trumps too much speed out the gate!

Grunt/speed work and then some solid endurance training.  You guys are going to love it.

CrossFit Sudbury – 21062016

Hey Friends!

Great work today on the WOD, it looked like a pretty awesome variation on Fran 🙂  great challenge for the grip and pulling stamina.

Tomorrow we’ve got a beauty E2MOM of squats and HSPU’s.  Should be a good way to get some great squats in as well as some handstand push up practice.  You should know your current scaling level to challenge yourself/build strength, but if not, ask your coach!  And thennnnn…. Open WOD 12.3 It’s a long one and you might get a bit of volume in, so keep that in mind when you approach the WOD (you’ll be sore the next day, but that’s ok).  The workout mostly comes down to how hard you want to work, and trying your best to pace things in a way that allows you to keep moving.  In some cases that’ll mean doing things unbroken (and not wasting time transitioning), and in other cases it’ll mean breaking the movements up into sets that are appropriate.

CrossFit Sudbury – 20062016

Hey Friends!

Happy Fathers Day to all the dads out there – you guys are the best (it’s a little weird writing about it now that I’m a dad too).  It was beautiful this weekend, and despite the horse and deerflies, we were outside and enjoying the sun.  Hope you guys were able to get out and do something you love too!

Monday!  Cleans on Cleans!  Looks like a beauty of a WOD.  Stolen from mainsite as it looks a little “Fran-esque”.  Hope you love it.

ON the power cleans.  Really try to stay back in those heels on the way up and as you extend your hips, imagine jumping backwards, then fire those elbows through and catch the bar exactly where it comes to.  Putting speed into the bar is what’s going to help you progress the best on these 🙂

CrossFit Sudbury – 17062016

Hey Friends!

Today (Friday) we’re maxing out our jerk and hopefully hitting a pretty solid weight.  The jerk is probably even a little more technical than the clean (though not as much as the snatch), so if you’ve been having a rough go with jerking much more than you can press or push press, it’s likely a technical (or flexibility) issue.  Speak with your coach or myself (Adam) or Kristin about it and we’ll let you know the best way to approach the “problem” and what the best course of action is.

THEN, we have a sexy re-test!  Remember the jerk, DB snatch, Wall ball WOD?  It’s a beauty.  Don’t be afraid to scale up (not sure who else did but Switz and I did 185 instead of 165 I think) on the jerks 🙂  Getting more than 150 wall balls isn’t ideal, and you likely know why haha

It’s supposed to be the nicest weekend ever!  Get outside!  sweat, soak up some sun (without suntan lotion for ~15 minutes, then lather up/cover up/chill in the shade)  Vitamin D will help you recover faster, perform better, feel better, and a whole lot of other awesome stuff too.  Seriously, just do it.