CrossFit Sudbury – 30122016 – Eleanor

Hey Friends!

These blurbs are going to get a little shorter, as Kristin and I are away in Panama for the week celebrating Eric and Kristen’s Wedding!  Yessssss.


  • As of 2017 – (so the first one will be January 2nd) Morning classes will begin at 5:30am, though folks that want to come in for 6am or 7am are still able to do so… here’s how:
    • 5:30am class shows up (AT 5:30AM, not 5:31am or later… seriously, we’re getting out of bed to be there on the time, the least you can do is be respectful and do the same, there will be severe burpee penalties for late-comers) and warms up with the coach as usual and completes the strength close to 6am
    • at that time 6am folks show up (at 6AM, not 6:01am) and warm up with the coach while the 5:30am-ers are preparing for the metcon
    • Once warmed up, the 6am folks join the metcon with the 5:30am folks.  Then the 5:30am folks can cool down, and the 6am folks are warmed up for the strength work.
    • 6:30am folks show up and warm up with the coach while the 6am folks are tidying up their metcon stuff and warming up for the strength work. then they do the strength together and the 6am folks can cool down and head out at 7am.
    • 7am crew shows up and warms up with the coach to do the metcon with the 6:30am folks, after which the 6:30am folks can cool down and head out while the 7am folks can warm up and work on the strength stuff.
  • Does that make sense?
  • This way you can show up at 5:30am, 6:00am, 6:30am, or 7am and you’ll still get all aspects of the workout in 🙂
  • This DOES make it more difficult on the coach – so be the awesome people you are and make it easy for them to corral folks, warm people up and help get you guys fitter.  Help us, help you.

Please tell me if that doesn’t make sense.  It’s late as I write this, so hopefully it’s coming off as clear and sorta concise and not me being a jerk.  We want to offer the best service possible for you guys, so it’s going to require cooperation for that sequence explained above to go smoothly.


in 6 Minutes:
at the start – 1 set, max knees to elbows
10 Overhead Squats a little heavier than the last time we did a set of 10.
at the end of the 6 minutes, another max set of knees to elbows, trying to match or beat your first set.

Metcon – Eleanor:

6 minute AMRAP:
8 Deadlift (135/95/65)
6 Hang Power cleans (same)
4 Overhead squat (same/same/front squat)

Cash Out:

4 Minute AMRAP:
5 Wall Ball
6 Walking Lunges

CrossFit Sudbury – 29122016 – Lil’ Mini Angie

Hey Friends!

Great work today – Impressive that a couple people were able to make it through an entire round (and some opted to stick it out and finish a round outside of the time cap – Nice!)  We’re going to continue with our squat cycle for another couple weeks, but it’s nice to hear folks commenting on how the squats are starting to feel a little easier, or at least not as hard as they expected.  We’ll be peppering in weightlifting, gymnastics and some other accessory work too, so don’t worry if we aren’t snatching ALL THE TIME, trust me that you’ll still get a lot better at it 🙂

Coaches Notes:

More Squats – the front variety today.  This is the second time we’ve seen 2×5 Front squats, so check your journal and add some weight to whatever you used last time for your set of 5 front squats.  No failing & maintain good form, so if the last time you did 5 you felt like dying, maybe stay at the same weight today, or dial it back slightly.  Superset in some heavy, russian KB swings to warm up and activate those hammies and glutes.  Metcon is a spicy one, despite not seeming that way.  You will likely still be sore due to the higher intensity available (versus normal Angie).  Get through those reps FAST when you can, and strategize when you can’t (pull ups, push ups) to make realistic sets with short rests.


Front Squats 2×5 (heavier than the last set of 2×5 ~70-75%)
Superset with:
Kettlebell Swings 3×15 @heavy

Metcon – Lil’ Mini Angie

2 Rounds for time:
25 Pull ups
25 Push ups
25 Sit ups
25 Air Squats

CrossFit Sudbury – 28122016 – Cool Ranch Doritos

Hey Friends!

That was a nice way to get back into things after a bunch of days of indulging.  These are the weird days between Christmas and New years, where instead of just planning how awesome you’re going to be in 2017, you can get a start on it for the next 4 days.  Then you’ll be 4 days fitter than you had planned on being.

If you’ve never tried the Biosteel sports drink (pink stuff) due to there being a tiny amount of splenda in it, you’ll be happy to know the new cans don’t have any!  yessssssss.  There’s also a new protein and advanced recovery protein flavour, chocolate peanut butter.  Sounds amazing.

Coaches Notes:

Snatch Practice – spend time with the coach hitting the positions and drilling them before you dive into the EMOM.  That way you should be ironing in perfect movement patterns during the actual lifts 🙂  The metcon is one you’ll have to “chip” away at…. get it??? Pace out the row so you can dive right into the HSPU’s.  Don’t fail any handstand push ups, and once you’re through them attack the rest of the WOD as getting a full round might be difficult 😉


Snatch Practice with the Coach!  Up to the coach – Burgener warm up slowed and broken down bit by bit isn’t a bad idea though 🙂

  • Power/Jumping/Take off position – you NEED to get there for a successful lift.
    Bumping the bar UP, not just Forward – No humping the bar or you’ll just have to work extra hard to pull it back to the centreline.
  • Pulling UNDER the bar – high hang muscle squat snatches (as an option), focusing on the quick drop and PULL down under. Keeping the bar close (elbows high and outside)
  • Pressing yourself DOWN/Pushing up into the bar – Drop Snatches & Snatch Balance.

Every minute for 7 Minutes:
1 Power Snatch + 1 Hang Snatch + 1 Snatch Balance @70% of your 1RM Snatch

Metcon – Cool Ranch Doritos:

14 Minute AMRAP:
Row 800m
30 Handstand Push ups
30 Box Jumps
40/35 Calorie Airdyne
30 Power Snatches (95/65)
30 Wall Ball (to a higher target than you usually hit)
100 Double Unders

CrossFit Sudbury – 27122016 – “Boris the Blade”

Hey Friends!

Hope you all had a Merry Christmas! (or enjoyed/are enjoying whichever holiday you might be celebrating!)  It’s a fairly normal week coming up – We’re just going to be closed on New Years Day (because we like to get our party on too you know).

As we’re nearing the end of 2016 it’s a good time to sit down and think about/journal about what you’re glad you accomplished in the past year, where you’ve come physically, mentally, emotionally/spiritually, etc.  And then think about things you’d like to achieve/work toward and why those things are important to you.  And why THAT is important.  and maybe even dig into one final why.  Then you’ll know for sure if it’s a worthwhile goal, and that will keep you working toward it.  THEN map out how you think you’ll get there, who you might need/want the help of, and start chipping away.  Let us know if we can be of help!

Coaches Notes:

More Squats!  We’re back to 5-3-2, which means you should be doing more weight on each of those sets.  I think the percentages should reflect that, but if they don’t, add some weight and sit down with it and then stand back up.  Only rule is no failing!  For the Metcon, You’ll need to clean the bar for jerks (i.e. power clean it), so make sure you can do all 3 jerks each time.  Feel free to scale up if the squat cleans won’t be too much trouble.  The 1 minutes rests are there so that you treat each 3 Minute AMRAP like a sprint.  Jump laterally over the bar to save time turning around and keep moving.  You can also save a little time if you don’t stand up all the way on your burpees.


on a 10 Minute timer complete:
5 Back Squats @75%
3 Back Squats @80%
2 Back Squats @85%

*Rest as needed between sets.

Metcon – “Boris the Blade”:

3 rounds for total AMRAP score:
3 Minute AMRAP:
3 Jerks (165/105/60%)
5 Squat Cleans (165/105/60%)
10 Burpee over bar
—–1 Minute Rest—–
*Pick up where you left off after each round*

CrossFit Sudbury – 23122016 – “12 Days of Christmas!”

Hey Friends!

It’s almost Christmas!  Yessssss.  Always nice to have a little time off, time to spend with family, or time to just unwind.  Hope you all get all three 🙂

Saturday isn’t the 12 Days of Christmas (though you can do it then if you can’t make it in tomorrow), but we’ll have another little treat for ya.

Coaches Notes:

it’s the 12 days of Christmas.  It’s for fun.  It isn’t easy, so keep moving, but more important than anything, have some fun 🙂

Metcon – 12 Days of Christmas:

For time:
1 Power Snatch (135/95/65)
2 Ring Dips
3 Burpees
4 Pull ups
5 Toes to bar
6 Push ups
7 Air Squats
8 Walking Lunges
9 Box Jumps (24/20/16)
10 Wall Balls (20/14/10)
11 Kettlebells (50/35/25)
12 Thrusters (135/95/65)

The WOD goes just like the song:
1 Power Snatch (135/95)
2 Ring dips
1 Power Snatch
3 Burpees
2 Ring dips
1 Power Snatch
4 Pull ups
3 Burpees
2 Ring dips
1 Power Snatch
5 Toes to bar
4 Pull ups
3 Burpees
2 Ring dips
1 Power Snatch… you get the picture 🙂

CrossFit Sudbury – 22122016 – “Bonita”

Hey Friends!

“That was heavy.”  Yeah, that was the point 🙂  Great work to everyone who was in to crush some power cleans, box jumps, front squats and toes to bars – We’re building that stockpile of fitness which may or may not be depleted slightly over the holidays when we indulge and sit around a lot (unless you’re celebrating festivus).

Holiday Hours – We’re closed on Christmas and have open gym on Boxing day from 9am-12pm.  Otherwise nothing else is changing 🙂

Coaches Notes:

Some heavy overhead squats!  This is the 5-3-2 day for Overhead squats.  So your 5 should be the same as the 5’s you were doing last week, and then your 3 is heavier, and your 2 is heavier still.  THEN after that, you’ll be nice and warm and therefore receptive to practicing some snatch work.  Go over the finer points with the coach on duty and then hit some snatches.  Yesssss.  Then we have a brand new WOD you guys haven’t done before 😉  We do this one a lot… but it’s glorious and it doesn’t really make you sore… and most will know their best score on it… and trying to beat that score takes guts.  Russian Swings, Control your breathing and keep moving.


with a 9 Minute cap:
5 Overhead Squats @~70%
3 Overhead Squats @~75%
2 Overhead Squats @~80%


You should be warm from the overhead squats. Warm up the pull with an empty bar (keep it close, high elbows, tall finish, pull under) Then…
Every 30 Seconds for 5 Minutes:
1 Snatch* @~65%

*From the high hang if you have trouble pulling under the bar
*From the hang if you’re bad at making contact with the hips/finding the power position
*With a pause off the floor if you’re bad at pulling yourself out of position on the way up.
*Full normal lift if you’re confident & want practice with the whole lift.

Metcon – “Bonita”:

8 Minute AMRAP:
8 Kettlbell Swings (50/35/25)
8 Burpees

CrossFit Sudbury – 21122016 – “Y’all got any Eel?”

Hey Friends!

So what’d ya think of the technique work/practice?  Sometimes you need to slow down to speed up.  Increasing your positioning and quality of reps is going to pay off in the long run BIG TIME.  Even something as simple as setting your core up right before a jerk makes the lift a lot faster and easier, meaning you have more energy to celebrate…. or continue your WOD.

Couple swears in the video, but it’s great for a laugh.  They need to make at least 3 more Rush Hours 😉

Coaches Notes:

The Strength is similar to the one last week with the pull ups, but it’s toes to bar this time.  Try to hit the same number of toes to bar the second time.  Tape your hands/wear your grips if you’re worried about tearing.  The Front Squats should be at a decent weight, but not anything you’re worried about failing with.  Keep those elbows up high and stay tight.  Remember no hips get left behind!  Metcon is heavy and high.  Please don’t tear your shins up.  You’re going to need to pause for a second before the first box jump, maybe even overemphasize the lifting the feet on the first one.  Heavy power cleans require aggressive hip extension… high box jumps require… aggressive hip extension.  So your hips might not have the same “pop” you’re used to.  Get your arms and everything into it too.  Set a pace and stick to it (or try to).  Going crazy for the first 12 Power cleans is not likely a good strategy to set you up for success with the rest of the WOD 😉


In 6 Minutes:
Max Toes to bar at the start of the 6 minutes
10 Front Squats @ a good weight ~60%
at the end of the 6 minutes – max toes to bar again

Metcon – “Y’all got any Eel?”

12-9-6-3 for time of:
Power Cleans (185/123/65-70%)
Box Jumps (30/24/20)

CrossFit Sudbury – 20122016 – Jerk Practice & O’Neill test

Hey Friends!

Good work on the lateral wall balls and other shoulder taxing fun – hope you enjoyed it.  CrossFit is a typically sagittal plane sport/activity, so we’ll be peppering in some frontal and transverse plane work from time to time to make sure we’re hitting all our bases.

Today is one of those days  we’ve allocated some extra time for your coach to go over optimal jerk form and then provide some constructive feedback on your form before you dive in to 30 Jerks 🙂  Use your ears and do your best, it’s all we ask 😉  The more you can put into practice any tips the coach might have during the 15 minute EMOM, the better as you’ll iron that movement pattern onto your brain a little bit more.

Coaches Notes:

Todays movements are few, but they’re high quality!  Improve your jerk as much as possible through some technique drills, and then attack those Jerks with the new tips and tweaks you’ve learned.  O’Neill test doesn’t require a whole lot of thought, so attack the rower and hang on for as long as you can.

Strength/Skill/Technique work:

10 Minutes Jerk Instruction. Spend time going over the Split and Power Jerk with your coach.
Things to touch on:
Ribs down (a tight core is a stable core for catching a barbell)
Rack position (elbows high or low? full grip is ideal [not just finger tips])
Jumping position for feet (somewhere between hip and shoulder width, slight toe out)
The Dip (NOT TOO LOW, otherwise you’ll dip forward – and definitely not on the toes, whole foot down)
Landing position (feet for forward and back AND out, or just out in the case of the power jerk, and pressing yourself down, not just the bar up).
Recovery (feet have to come back to the midline)

Every 30 seconds for 15 Minutes:
1 Split Jerk or Power Jerk (whichever you’re worse at)

*This is meant to be practice. Ask for and listen to any queues your coach is providing and aim to make every rep perfect, or better than the last.


4 Minutes on the rower for max distance. Go HAM.

Compare your results here:

CrossFit Sudbury – 19122016 – “Left Side – Strong Side!”

Hey Friends!

Killer WODs this weekend and an awesome vibe in the gym – thanks for continuing to be awesome and as always, crushing extreme 😉

Check out the whiteboard re: Yoga is starting back up!  4 spots left!  get in on it – you know you won’t spend an hour stretching once a week otherwise.  Plus…. shivasana.

This week we’re adding in something a little new – some dedicated technique work/time before some of the Olympic lifts.  It’s up to the coach of each class/open gym hour to spend that time drilling and making you guys better at the lifts we’re working on before packing too much weight on the bar.  Use this time to improve your lifts, focus on the points of performance and listen to the coach!  This is what we do – we help you move better.

Coaches Notes:

Strength work – this is not a metcon.  If you can do the muscle ups strict, do it.  If you’re bad at ring/bar muscle ups – do them.  This is meant as practice/skill/strength work.  The Back Squats will be the same weight roughly as the set of 5 you did on December 5th (~70%).  Find an appropriate weight for the 10 Bench Press.  Lateral Wall Balls are new.  You’ll be facing sideways to the wall, which will make accuracy a challenge.  Once you get the hang of them you’ll fly through this WOD.  Make sure you’re nice and hollow on the planks!  No saggy hips and resting on your facet joints – there’s no point to doing them that way.  We’re still squatting 3x/week (back, front, overhead) – so get your reps in, add some weight to the bar and have some fun.  Fact – squatting is easier if you’re smiling.


Not for time:
5 Muscle ups
5 Back squats
10 Bench press
5 Muscle ups
5 back squats
10 Bench Press
5 muscle ups

Metcon – “Left Side – Strong Side!”:

4 Rounds for time:
10 Lateral Wall ball (right side facing wall, 20/14/10)
30 Double Unders
10 Lateral Wall Ball (left side facing wall, same)
30 second plank

CrossFit Sudbury – 16122016 – “Starting from the bottom…”

Hey Friends!

Killer week – my glutes are destroyed from those lunges.  Hope you guys are having fun – Make sure you grab a post-WOD clementine on the way out, I’m trying to keep up with them as they deplete, but I don’t always make it to the grocery store.  Glad you guys are eating them up though 🙂

It’s going to be a good weekend.  Last one before Xmas.  We’ve got a doozy of a partner WOD lined up for Saturday.  Make sure you get that last minute shopping in (unless you’re waiting for boxing day).  I get the feeling it’s going to be a zoo out there.  but sometimes that’s a good thing.

Coaches Notes:

Sexy Friday!  Some solid accessory work including bicep curls (yessssss).  Get a solid pump going and make an effort not to force reps.  Once you fail or will fail your next rep, stop there.  It’ll be good conditioning for those biceps and their valuable tendons.  Nice little technical WOD with some fun movements today.  It’s meant to be quick, but meaningful.  Dial in your tech on those Power Snatches, big finish and get under the bar.  Pair up with friends to share ropes.  Be careful the rope doesn’t swing and hit you in the eye.


Every 2 Minutes for 10 Minutes:
5 Pendlay Rows (95/65/pick something appropriate)
8 Good mornings (same weight)
Max bicep curls (1 set, not an AMRAP in the remaining time) – if the barbell is uncomfortable on your elbows/wrists/shoulders, use some dumbbells, then work on your flexibility 😉

Metcon – “Starting from the bottom…”

12 Minute AMRAP:
Rope Climbs (2/1/10 chin ups)
5 Power Snatch (155/105/65-70%)
Rest 30 seconds