CrossFit Sudbury – 01122016 – “Make Noise B-Boy”

Hey Friends!

awesome work today on the Bench Press!  Hope you all pressed out some numbers you’re happy with and crushed a whole lot of distance/cardio on “Evasion”.  I’m pretty sure I PR’d on it (though I may have just airdyned further than last time).

Reminder to folks who are in towards the end of open gym – you need to be tidied up and out of the way for class at 6pm.  It’s only fair to the members coming in for 6pm class looking to get in a timely and quality WOD.  I’m not saying you need to leave (not at all), but that those in the 6pm class take priority.  If you’re also doing you’re own thing, you need to give priority (of equipment, and space) to those following our WOD and programming.

There seems to be a growing number of people doing programming from elsewhere lately, and while I don’t necessarily have a problem with it, I really want to understand why folks find it necessary.  No one is in trouble or anything like that, but if I can understand why some feel the need, I feel like I can work to provide a better product/service to meet it, and we can still all WOD together like the awesome family we are.


Spend 15 Minutes working up to a 1RM Back Squat

Metcon – “Make Noise B-Boy”:

10-1 for time of:
Slam Balls (30/20/10)

CrossFit Sudbury – 30112016 – “Evasion”

Hey Friends!

Holy Deadlift PR’s city!  Some serious weight was pulled today.  The deadlift gods will be pleased.  And now we move to every 14-99 year old male’s favorite lift… the bench press.  Make sure you have some friends present to witness your awesomness, and also ensure you don’t get crushed to death.  Both good things.

Keep up the awesome vibe in the gym – make sure you’re high fiving the new folks and asking them really personal, awkward questions, “hey… so how frequently have you jerked since you started here?” haha


Spend 12 MInutes working up to a 1RM Bench Press

Metcon – Evasion:

Cover as much distance as possible in 20 Minutes:
Row, Run, and Airdyne as far as you can in 20 Minutes. Split them up as desired but you must:
Run at least 800m
Row at least 1000m
Air dyne at least 800m

*This is a Thrivestry WOD 🙂 Compare to 03032016 (March 3rd)

CrossFit Sudbury – 29112016 – Dark Weather

Hey Friends!

Monday is in the books – Time to attack the rest of the week with some ferocity.  Maxing out some deadlifts today.  Remember, pooping out your spine is a bad thing.  Stay tight through your trunk and lift with your legs.  Wednesday we’re maxing out our Bench Press.  Don’t forget to eat your meat and get some solid rest.


Spend 15 Minutes working up to a deadlift 1RM.  Don’t compromise form!

Metcon – “Dark Weather”:

4 Rounds For time:

7 hang power snatch (95/65)
7 Overhead Squat (same)
14 Box jump (24/20)

CrossFit Sudbury – 28112016 – “It was us that wanted a caravan”

Hey Friends!

Great times this weekend!  Some seriously challenging workouts, and still beautiful weather!  I think we’re starting to get some of those blue sky, awesome sun, crisp air, cold days (though not crazy cold just yet).  This week involves a bunch of 1RM lifts, so make sure you’re warming up well, and not going crazy if you aren’t “feeling it”, but definitely challenge yourself and get after those WODs like you mean it.


perform 5 sets of:
10m handstand walk (to the wall) + 3 strict handstand push ups

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 – 25112016 – Semitendinosus

Hey Friends!

Friday power!  JUST in case your hamstrings didn’t get lit up at all from the KB swings, we’ve got some deadlifts for you today.  Who doesn’t want to look all yoked for their Friday night?  Weak people… that’s who.  November is slowly coming to a close and snow everywhere means a lot less running (i.e. almost none).  So that means it’s not a bad idea to hop on the true form once a week or so to keep your running up and, if you’re not the best runner, to improve it over the winter 🙂

We have a couple new products on the shelves from Blonyx.  Creatine is something I’ve played with on and off and noticed I do feel stronger/put on a little lean mass+water.  HMB hasn’t been something I’ve played with much, but it sounds like it’s a nice little advantage for activities like CrossFit.  Beta Alanine is meant to buffer lactic acid and prevent that “burn” from setting in a little longer.  I haven’t ordered a lot of it, but if any of you try it out, let me know your thoughts!  I’ll be taking it myself over the next month and will update everyone on my results.  I like that the company doesn’t add in any junk to make it taste amazing or some sort of neon colouring – and I like that they’re Canadian.  Canadian supplement companies have some of the highest standards to adhere to regarding actually having the things they say in them, in them (America and some other places are awful for this).

Video is really random and probably inappropriate at work or for kids, but I thought relevant, since we’re talking about fancy pre-WOD juice and stuff.  “Too energetic for normal sports!!!”


Every Minute for 10 Minutes:
ODD – 4 Back Squats @7%%
EVEN – 3 HIGH box jumps (high is relative, choose “high” for you)

Metcon – “Semitendinosus”

10 Minute AMRAP:
5 Deadlifts 275/185/95
30/25 Cal Airdyne
20 Slam Balls (30/20/10)

CrossFit Sudbury – 24112016 – Handstand hold lil’ mini Cindy

Hey Friends!

Nice little longer WOD today and you guys crushed some awesome times.  Tomorrow we’ve got some cindy work, and muscle up practice.  So far this cycle is going as planned, making it possible to train each day without feeling wrecked, practice some skills, and work on that engine a bit as well.

Check out the CrossFitter of the month if you haven’t had a chance.  He’s a real beauty with the perfect hairline 😉


Spend 10 Minutes working on Bar muscle up practice/progressions.
i.e. strict pull ups, chest to bar pull ups, dips, kipping/beat swings, etc.

Metcon – Handstand Hold Lil’ Mini Cindy

As Many Rounds as possible in 15 Minutes of:
3 Pull ups
6 Push ups
9 squats
***15 second handstand hold at the start of each minute.

CrossFitter of the Month – October 2016

Hey Friends!

It’s that time (it’s actually past that time, but better late than never) to recognize another of our awesome members.  If you’ve been in in the afternoon/weekends/at social outings, you’ve likely chatted with, high-fived, or tried to keep up with this person while doing burpees or other bodyweight movements.  Always good for a laugh and a whole lot of effort, this person has been consistent and the efforts are showing now and will continue to in the future.  This October we’re excited to announce our CrossFitter of the month as…


Doug!  Here are his answers to our questions:

Name: Doug Harris

Age: 53

Occupation: Mining Engineer

What was your exercise experience prior to CrossFit?

I started playing hockey at age 40. Before that I didn’t have any exercise routine. I still play hockey today, and thanks to crossfit, I do not feel anywhere out of breath since I started to exercise on a regular basis. And like many people I attended Good Life Gym over the years, but with no real routine and no goals, I never worked out hard or made any physical impovements


How long have you been doing CrossFit and why do you choose to CrossFit?

I just completed one year last month. I still recall going to see Adam of Kristen for chiro or physio and hear the weights slam down and the loud music emitting from the back rooms, but it was my wife Lori who signed us up for an intro session with Lisa. After only one session with Lisa I could see just how much fun exercise could be and what the crossfit offered that I definitely didn’t do at Good Life.

What is your favorite part about CrossFit?

The cross fit members. I consider everyone there a great bunch of friends all with the same attitude and goals, to be successful and encourage each other to be successful in the exercise routine of the day. I enjoy hearing other members push me on, and the high five after the workout.

It is way too easy to stop in the exercise and take a breather, but that extra encouragement from others pushes me to keep going. Don’t stop.


What are the accomplishments you are proud of? (Crossfit or non-CrossFit related)

I will stick with Crossfit for this one. When I went through the first 3-4 months of crossfit, I would get tired during the workout and not push myself past my old comfort level. Since that time I know I can push myself to a new comfort level. I am 53 and I know I am in the better shape than any time over the last 10 years, and that comes right from time at the gym.

Favorite workout or lift?

My favorite workout involves squats or burpees

Anything else you would like to share please feel free

I enjoy getting to the gym and have the exercise routine all set up. It really lets you take your mind off anything that happened in the day and just think about the workout.

CrossFit Sudbury – 23112016 – Christina Aguilera

Hey Friends!

Dang that was a tough one for muscular fatigue.  Would be a very different WOD if kipping were allowed…. though then we might as well program Cindy at that point.

The Strength stuff is more laid back today, so that means you need to crush extreme on the WOD.  Just sayin.


Alternating Tabata for 16 intervals (8 each) of:
Hollow Rocks

Metcon – “Christina Aguilera”

For time:
Row 1000m
then – 3 rounds of:
15 Burpee Box jump overs (24/20/16)
15 Thrusters (95/65/35)


CrossFit Sudbury – 22112016 – Death by Bi’s & Tri’s

Hey Friends!

Hope you had fun doing 100 of some things.  Andrea brought to my attention that I’ve programmed 100 a couple times now… there may be more in the future 😉

Keep up the great work – we’re building toward the end of the month when we’ll test a few lifts and hopefully refresh some numbers.  That way the % stuff will be a bit more accurate.

Video is kind of a “podcast” more than it is a video, but it’s got some good info about training and children.


Every 30 seconds for 8 Minutes:
1 Power Clean + 1 Front Squat @65% of your C&J 1RM

Metcon – “Death by Bi’s & Tri’s”

Alternating “death by” for total reps:
Minute 1: 1 Chin up
Minute 2: 2 Push ups (clapping, if possible)
Minute 3: 3 Chin ups
Minute 4: 4 Push ups (clapping, if possible)
…etc. until you can’t complete the required reps in the minute.

CrossFit Sudbury – 21112016 – “Swingy-Slammy”

Hey Friends!

Boom-Pow!  Weekend over 🙁 BUT, that means we’re into another awesome week of training.  I hope Canada Wins today (it’s still Sunday morning).  Don’t forget to check out the new shirts and sweaters, hats, and we still have toques to keep your head Warm in style.  Also, book off time for the Christmas party at the curling club, and feel free to find a nice holiday sweater/outfit to curl in!  See you guys this week!


Every 90 seconds for 7 rounds:
1 Push Press + 1 Push Jerk + 1 Split Jerk
10 Ring Rows

Metcon – “Swingy-Slammy”

For time:
100 Kettlebell Swings (70/50/35)
100 Slam Balls (30/20/10)