CrossFit Sudbury – 30092016 – “Sunny side up”

Hey Friends!

It’s Friday!  That was  crazy fast week with a nice variety of WODs to hopefully challenge you in different ways.  Good old constantly varied, high-intensity functional movements… they get you every time.

Invitational looks like it’s going to be a blast – thanks to Justin and Tanya for organizing getting tickets and everything 🙂 super helpful!


10 Minutes to find a 1RM Power Snatch

Metcon – “Sunny Side Up”

5 Rounds for time:
200m Run
5 Bar Muscle-ups
10 Goblet Squats (70/50/35)

CrossFit Sudbury – 29092016 – Mini-Marston

Hey Friends!

You guys are animals.  Taking the sled push and sandbag carry in stride and then crushing the WOD.  The legs looked beat down, but not defeated.  Nice to have a little sprint work every so often eh?

Todays WOD is taken from .com, though pared down by 5 minutes as that’s a LOT of heavy deadlifts and toes to bar.


Every Minute for 7 Minutes:
5 Press @65%
5 Knees to elbows

*Make a point of really trying to get those knees to touch your elbows, not your triceps or armpits, if you can. If you’re doing knee raises, really focus on trying to raise your hips too.

Metcon – Mini-Marston:

15 Minute AMRAP:
1 Deadlift (405/275/80%)
10 Toes to Bar
15 Bar Facing Burpees

CrossFit Sudbury – 28092016 – “Tell your legs I’m sorry”

Hi Friends!

Looks like I planned that WOD out pretty good – about 30-45 thrusters toward the top end there, and some folks just got some great double under practice!  Awesomeness.

A new Survivor started last week… In case you’re one of the other 6 people still watching 😉

Be careful on the last set of Back Squats… the legs might be a little cooked by the time you get to them!


Each for time:
200m sled push (95/65/whatever is appropriate)
rest “as needed”
400m Sandbag run (60/30/Medball)

Metcon – “Tell your legs I’m sorry”

For time:
7 Back Squats @60%
21 Overhead Walking Lunges (55/35)
35 Box Jump overs (24/20/14)
21 Overhead Walking Lunges (55/35)
7 Back Squats @60%

CrossFit Sudbury – 27092016 – “Zebraforce”

Hey Friends!

Killer WOD!  Airdyne got me, and the sit ups kinda took away your core for the rope climbs.  Lots of fun though!  For those who have been killing it for a while now, make sure you’re recovering hard too – sleep is the most important, followed by hydration, fish oil, mobility, and general stress relief (meditation, mindfulness, time spent with family/friends away from “entertainment”, etc.).  Get out in nature for some walks while the leaves are turning over the next month or so before the snow flies.

For those who haven’t been killing it – keep having fun!  Get the movement into your joints, into your tissues, and get that blood flowing.  Having fun is the whole point to our gym, because then you accidentally get fit at the same time.  It isn’t easy to not care (as much) about the weight on the bar or the time on the clock, but consistency pays off in the long run WAY better than a quick “flash in the pan”.

For those having fun, but still wanting to be competitive (say, for the open) – it’s time to address your weaknesses and create a plan of attack to shore them up.  Talk to your coach about building your plan. 🙂


Every Minute for 10 Minutes:
ODD Minutes – Farmers Carry with two different weights, switching hands at the 30 second mark (use the KBs and DBs)
EVEN Minutes – 1 Clean & 3 Jerks @70%

Metcon – “Zebraforce”:

3 Rounds for total Thrusters:
3 Minutes to complete:
80 Double Unders
40 Slam Balls (30/20/10)
AMRAP Thrusters (95/63/45)
—–1 Minute of rest between rounds—–

CrossFit Sudbury – 26092016 – “Periwinkle Blue”

Hey Friends!

Congrats to our awesome teams who went down and crushed extreme at the Element Team Challenge!  Thanks for representing the gym – looks like you guys had a blast too! 🙂

Keep up the awesome work in the gym friends!


Every 90 seconds for 7 rounds:
3 Overhead Squats
5 Chest to bar Pull ups

Metcon – “Periwinkle Blue”:

3 Rounds for time:
30 Sit ups
30 Cal Airdyne
3 Rope Climbs (15 Pull ups)

CrossFit Sudbury – 23092016 – Death by Push ups & Air Squats

Hey Friends!

It’s Friday!  Great week of training in the books.  Good luck to our awesome teams headed down to Elements Team Challenge!  Make sure to post to the group how things are going, we’ll keep our eyes open for some PR’s and you guys dominating all those puny southern teams 😉


Every Minute for 10 Minutes:
8 Bench Press @60%
10 Hollow rocks

Metcon – Death by Push ups & Air Squats:

Death By:
Push ups (by 2’s)
then, Air Squats (by 5’s)

Every minute the push ups increase by 2 until you can’t complete the prescribed number of push ups in that minute, then you transition immediately into 5 squats, and increase by 5 each minute until you can’t complete the number of prescribed squats in that minute, then you win! Score is total reps

CrossFit Sudbury – 22092016 – “Starsky & Hutch”

Hey Friends!

Great work today!  I hope all of you PR’d your Mary-ish, or upgraded to a lighter band, or lower box, or full blown pistols (Go Brittney!)

If you haven’t seen the info about the 5 year anniversary WOD/hangout check out the front whiteboard and let us know if you’re going to come out and party!  5 years of making people fitter has been pretty awesome, and we aren’t slowing down, that’s for sure.

Tickets for the Invitational in “Toronto” are coming up for sale soon!  For those going we’d like to try and get all our tickets together.  Justin is coordinating things for that – hit him up and let him know if you’re coming so we can get all our seats together!

Strength/Accessory work:

Every Minute for 10 MInutes:
Minutes 1-5: 5 Good Mornings using ~70% of your 1RM Press
Minutes 6-10: 5 Pendlay Rows using the same weight

Metcon – “Starsky & Hutch”:

Partner WOD!
Pair up with someone who has a similar snatch 1RM to you and perform the following to accumulate as many Reps & Calories as possible in 8 Minutes of:
Snatch (power, squat or split) 135/95/~60%
Calories on the rower.
*or scale as appropriate for something you can power snatch without too much trepidation

– One person Snatches while the other Rows 10 Calories. Then Switch (mandatory). Alternate that way.
-There’s no hacking this workout – you have to row faster to get through the 10 calories faster, and eventually get more calories that way. Snatches are done as Snatches. There’s no trick to them haha.
-If you’re on your own, use the time spent rowing as the amount of time you’ll do your snatches.

CrossFit Sudbury – 21092016 – “Mary-ish”

Hey Friends!

Killer WOD – I’m stoked to try that one out.  Once these reno’s are all done, we’ll have folks out for a BBQ and “house reveal” 🙂

Some Folks saw a post about an in-house competition – we’re organizing things, but some details need to be worked out before we post about it.  Stay tuned, though it’ll be a little more low key than your typical competition, but promises to be just as fun, just more inclusive!

New Tshirt order needs to go in soon – any designers want to submit ideas?  Ask Lisa/send stuff to Lisa if you know what you think would be awesome.  No swears.


3 sets of 3 Paused Front Squats @ 55, 65 and 75% respectively.
Do a 15 second handstand hold, or handstand walking in between sets for practice.

Metcon – “Mary-ish”

15 Minute AMRAP:
5 Handstand Push ups (sub Dumbbell push press)
10 Pistols
15 Toes to bar (sub supine toes to bar)

Don’t tear your hands!  Compare to July 7th, 2016

CrossFit Sudbury – 20092016 – “Self Titled”

Hey Friends!

So that looked like an awesome WOD – legs were smoked eh?  That’s good news… stronger legs later.  Awesome squats today too.  Getting your lifts in with ~60% with perfect form is helpful and will make a big difference over time.  Banging out 5 picture perfect squats at 60% is way better than 2 questionable squats at 85%.  Too much and you’re just practicing failing.  There’s a time and place to fail, and most training sessions are not it.


With a 10 Minute time cap:
Row 1000m/900m
Find a 3RM Push Press

Metcon – “Self Titled”

9 Minute AMRAP:
1 Muscle up (sub 2 chest to bar pull ups/2 strict pull ups)
3 Dips (not including the one out of the muscle up)
5 Kettlebell Snatches (sub single arm KB swings) (50/35/25)
7 single arm overhead walking lunges (50/35/25)

CrossFit Sudbury – 19092016 – Pulled Pork Sandwiches

Hey Friends!

Hope you all had an awesome weekend, enjoyed some solid workouts, some good weather, and whatever else blows your hair back on the weekend 🙂


Every 2 Minutes for 10 Minutes:
5 Back Squats @65%
3 Ring Y-Outs

Metcon – Pulled Pork Sandwiches:

5 Rounds for time:
200m Run
15 Wall Ball
5 Power Cleans @60%