CrossFit Sudbury – 01092016 – “Colt 45”

Hey Friends!

Great work today!  Very cool seeing/feeling the contrast of going all out on the rower, and then hitting muscular failure on the HSPU’s.  Good times for sure 😉

Not sure if anyone checked out the “Chef’s Table” series on Netflix, but if you want to watch some people who are seriously devoted to getting better at a craft, and passionate about their need to constantly improve, and be connected with the food, the way it’s sourced, prepared and enjoyed – it’s an awesome series.  It’ll make you want to cook well!  I’d have to say my favourite is the Alex Atala episode in the second season.


Every 2 Minutes for 10 Minutes:
2 Cleans @70%
10 Sit ups

Metcon – “Colt 45”:

21-15-9 for time of:
Chest to Bar pull ups

CrossFit Sudbury – 31082016 – “It was us that wanted a caravan”

Hey Friends,

So you guys got a couple Toes to bar in eh?  Hopefully you’re being mindful with any tears (or avoiding tears) you might get on your hands.  For anyone interested, we still have a couple RIPT kits available.  It’s a pumice stone type thing and then 2 “chapsticks” – one for if you do happen to tear, to help with speedy healing, and the other as a bit of a daily moisturizer/conditioner (like the Burt’s Bees hand salve).  It’s good stuff, and I try to make a point of using the stone every time I shower, and have suffered few tears since putting it into practice.


5 rounds for quality/speed:
3 deadlifts at 65% (MAKE THEM PERFECT)
walk back to your bar and catch your breath

Metcon – “It was us that wanted a caravan”:

In a total of 9 Minutes, with a partner:
Partner 1 – Tabata Row (for calories)
Partner 2 – AMRAP Handstand Push ups
1 Minute rest, and then the partners switch places.

Score is total calories + number of HSPU (keep track individually AND as a team total – Log individual score)

CrossFit Sudbury – 30082016 – “Lift those feet!”

Hey Friends!

That WOD was a heck of a mental test (for me at least).  Really had a hard time being motivated to pick up the barbell – though Mel mentioned a good talk her and Mandie had about staying positive and maintaining some positive mental chatter while you’re working out.  That’s something I hadn’t given a whole lot of thought to lately, though in retrospect I know when I’ve had a “bad” workout I can totally remember thinking all the negative things in the world, versus when I have a “good” workout I’m thinking positive stuff (or my mind is completely blank and I’m fully focused on what I’m doing – a flow state, which is rare for me but happens when I perform best).  Anyway, approaching the workout with a positive mindset should be seen as a victory in itself, and worst case scenario… you’ll have a great time DURING and not just after the WOD 🙂


Every 45 seconds for 10 rounds:
3 Overhead squats @60%

Metcon – “Lift those feet!”:

15 Minute AMRAP:
5 Box Jumps (30/24/20)
10 Toes to bar
15 Kettlebell Swings
30 seconds rest

CrossFit Sudbury – 29082016 – “Retrogressive”

Hey Friends!

Great weekend – it was a busy one but it was good.  It’s funny how sometimes you feel like you need a weekend from your weekend.  I suppose that was the sign of a fun one?

Anyone hit up the garlic festival?  I didn’t make ti this year, but so remember garlic ice cream and other awesome stuff being there.  Always cool to see so many people in Sudbury going out of their way to attend the festivals.  In order for there to be “stuff to do in Sudbury” you kinda gotta go out and do the stuff 😉


Every Minute for 10 Minutes:
3 Weighted/strict Chin ups (weighted if you can, strict/banded if you can)
6 planked weight moves (out and back with a plate/tiny kettlebell/dumbbell)

Metcon – “Retrogressive”:

For time:
50/40 Calorie Airdyne
–Rest 1 Minute–
30 Jerks @55%
30 Front Squats
30 Power Cleans

CrossFit Sudbury – 26082016 – “Swingy-Pressy”

Hey Friends!

Holy leg pump!  I haven’t been that uncomfortable after a WOD since Fran, or maybe a 500m max out row, ooooh or the 2 minute max slam balls.  If you every want to know what dying feels like:  sub 4 Minute Fran, rest 1 minute, all out 500m row, rest 1 minute, 2 minutes for max slam balls (40/30), rest 1 minute, yesterdays WOD.  You can call me from the hospital to thank me 😉

Now for a little less squatting and a little more aggressive hip hinging (not that kind… pervert, haha).  Remember, big beautiful finish on the Power Clean – you’re bringing the bar to you, not going to the bar.  Stay upright on the jerk and the pause should really reinforce the proper depth of the dip, and the proper posture/positioning of the dip.  Don’t mess it up!


Every 30 seconds for 8 Minutes:
1 Power Clean + 1 Paused Jerk (pause at the bottom of your dip)

*Your Chest should be high, weight in the heels, chin out of the way, bar supported by your shoulders (not your wrists).

Metcon – Swingy-Pressy

10 Rounds for time:
10 Kettlebell swings (50/35/25)
5 Push presses R arm (same)
5 Push presses L arm (same)

CrossFit Sudbury – 25082016 – Mean Little Karen

Hey Friends!

Great work today – good team work on the WOD as far as sharing the rowers or planning it out with subbed in Airdynes, runs, etc.  Makes the coaches jobs a little easier 🙂

For todays stuff – try be explosive on your up out of the burpee.  Just pick a pull up bar on the rig to touch when you jump, you don’t have to be super precise about it, but it’ll force a legit jump on the burpees.

The WOD is a little mean.  Sorry/notsorry.  I will likely be doing it too, so if you’re lucky to be in the gym at the same time you can delight in my suffering.  legs are going to be cooked.  Have fun with it and dig in to get those extra wall balls… no one wants to have to do more walking lunges with only 1 wall ball left.


Every Minute for 10 Minutes (go follow the leader style with a partner or two if we’re low on benches):
5 Bench press @50%
5 Burpees to a target 6″ above your reach

Metcon – “Mean Little Karen”:

For time:
100 Wall Ball (20/14/10)
* Every Minute, perform 10 overhead walking lunges with your wall ball – excluding the first, full minute

CrossFit Sudbury – 24082016 – Mermaid’s Dilemma

Hey Friends!

Hope everyone enjoyed slamming the crap out of the slam balls – ALWAYS good for some stress relief and just general explosive flexion.

If you haven’t RSVP’d for Beau and Amy’s place, please do so sooner than later 🙂 thanks!

The Deadlift 3 rep today is just meant to work in some hinging before we row and hang power snatch.  You probably won’t PR your 3rep deadlift (though if you do that’s a good thing!), so just make sure you’re being smart and staying tight and minding your technique.  Today’s WOD is a re-do from April 5th, 2016.  I can’t remember how it felt back then, but I think I remember that 2nd 1000m being a challenge and a half!  Set a solid pace on the first 1000m, but don’t kill yourself.  Then break up the barbell movements as needed to maintain a decent pace… then empty what you got on the last row.


Tabata Double Unders:
8 Intervals of DU’s for total reps.
20 seconds of work followed by 10 seconds of rest x8.


With an 8 Minute timer:
Work up to a heavy 3 rep deadlift.

If you’re done earlier than 8 minutes, start warming up your power snatch, overhead squat and Push jerks.

Metcon – “Mermaid’s Dilemma”:

For time:
1000m Row
15 Hang Power Snatch (115/73/Kettlebell swings)
15 Overhead Squats (Same, Scale to Front Squats if you lack the mobility to keep intensity high)
15 Jerks (same, Scale to push press if you haven’t mastered jerks yet)
1000m Row

*Compare to April 5th, 2016


CrossFit Sudbury – 23082016 – “Slam! Da-da-da!”

Hey Friends!

Great work today on lil mini Cindy!  Throwing on a vest really amped up the oxygen deficit, that’s for sure.

For folks to remember – Beau and Amy have offered to have everyone out to their place for some WODs, some relaxing, swimming, BBQing and general good times this Sunday at 12:30pm.  It promises to be a good time and Beau (with minor input from me) has come up with some awesome workouts for us to try out while we’re there!  Let us know on the sign up sheet in the gym if you’re coming so we can nail down final numbers!

The trailer is for a movie about Jake the Snake (old school wrestler) – the full video is on Netflix, and is a pretty serious look at addiction, and where it can take people (Razor Ramon is in it too).  Positive steps, every single day, and healthy decisions, every single day are the path to getting and staying healthy.  We can all climb out of the hole, some folks just have deeper holes to get out of, but we’re all headed the same direction and surrounding yourself with people who want to pull you up to where they are is hugely helpful.


Every 90 seconds for 6 rounds:
2 Power Cleans @60%
2 Push Press
1 Jerk

*Focus on keeping the barbell close, and being very precise with your movements.


4 Rounds for total slam balls:
in 2.5 Minutes
5 Thrusters (115/75/45)
200m Run
AMRAP Slam Balls (30/20/10)

1 Minute rest between rounds.

CrossFit Sudbury – 22082016 – Lil’ Mini Cindy

Hey Friends!

Great weekend – Some awesome filthy fifty performances on Saturday, And what looks like some good times on the Average Diane at Sea.  Monday we’re going fundamental and hitting some higher rep, highest quality back squats, along with some core work and some pull ups, push ups and plain old air squats.  It’s going to include a fair number of rounds, and it’s going to take a strong desire to get those later rounds.

Start the week off right with some high quality push ups and other bodyweight movements 🙂


Every 2 Minutes for 3 sets:
8 Back Squats @50%
20 Hollow rocks

Metcon – Lil’ Mini Cindy

15 Minute AMRAP:
3 Pull ups
6 Push ups
9 Squats

CrossFit Sudbury – 19082016 – Llamathrust

Hey Friends!

Simple and deadly.  That’s how I feel about todays workout.  Very tough to keep up with the bench and ring rows, and then to push through on the burpees (though a bunch of you put up ridiculous numbers!), and then to dial in that stamina and get a boatload of reps on the tabata.  Glad I went simple on todays stuff.  Tomorrow (Friday) is less simple (for the metcon).  It’s going to be a beauty, I can feel it.


Front Squats:
Percentages are for reference – if you’re feeling good, go heavier, if you’re feeling weak, go lighter 🙂  Rest as needed between sets.

Metcon – “Llamathrust”:

As Many rounds as possible in 15 Minutes of:
300m Run
5 Jerks @65%
300m Run
5 Jerks @65%
15 Toes to Bar
300m Run
5 Jerks @65%
15 Toes to Bar
25 Pull ups
300m Run
5 Jerks @65%
15 Toes to Bar
25 Pull ups
35 DB Snatch (45/35/20)
300m Run
5 Jerks @65%
15 Toes to Bar
25 Pull ups
35 DB Snatch (45/35/20)
45 Slam Balls (heavy)