CrossFit Sudbury – 01022017 – Dirt McGurt

Hey Friends!

Hump DAY!  This week is kicking in doors and hugging strangers!  Those were some long efforts yesterday.  Very cool seeing who had problems with the plate squats and who didn’t.  Everyone hammered the WOD like it was that nail that started sticking up and then you tore your sock on it, but then you forgot about it, and then the nail tore ANOTHER sock…. THAT’s how much they hammered it.  For Cereal.

Weightlifting club is lifting the lifts!  Yogis are yoging it up on Wednesdays, and we got the whole life challenge attacking the cerebrum of a whole bunch of our members.  Great work everybody.  I’m really excited for where the gym will go this year with all the awesome vibes we got going on.

Coaches Notes:

Another LONG grinder.  Yeah…. we’re hammering that energy pathway a little bit, but people are feeling good and we’re able to get the reps/volume in, so we’re doing it.  Another 3 triplets.  Just like last week, try to attack all three.  We’re only counting full rounds, so if you won’t fit one in, maybe it makes more sense to rest until the next 10 minute session, or try to sneak another round in.

Metcon – Dirt McGurt:


0:00 to 10:00 min:

15 Air Squats
10 DB Push Press (1/3 bw)
5 Deadlifts @185/123

10:00 to 20:00 min:

5 DB Burpees (1/3 bw)
5 Box Jumps (24/20)
15 Sit Ups

20:00 to 30:00 min:

5 Pull Ups
10 Alternating Single Arm DB Power Snatch (1/3 bw)
15 Double Unders

Scale up: (1/2 bw)

CrossFit Sudbury – 31012017 – Mecha-Quadzilla

Hey Friends!

Monday is all wrapped up and in the books.  It’s going to be O. K.  Everybody.  The Open is looming in the distance, trying to look all cool and bully-ish.  But we’ve been training hard and we’re ready for it.  It won’t intimidate us.  Make sure you’re attacking some of those weaknesses (ROM on toes to bar, linked double unders, chest to bar pull ups, etc.) too.

Coaches Notes:

More skill work!  Continue to attack those rope climbs.  Play around with different wrap techniques, or faster descents (be safe!)  Overhead plate squats are going to be very difficult.  Use a plate you can handle.  If they’re too difficult, use a barbell and try to work your hands a little closer together for each set.  On the American swings, try to have the bottom of the bell facing upwards at the top (not forwards).  Careful about it going all the way around.  On the WOD, Attack it.  Work at going unbroken on all your sets, and find a challenging pace on the airdyne that is fast, but doesn’t blow you up completely.

Skill work:

5 Rounds For Quality:
(20 min. Time Cap)
2 Rope Climbs (6 Chin ups)
8 Overhead Plate Squats (choose/use what you can)
10 American KB Swings (heavy)

Metcon – “Mecha-Quadzilla”

4 Rounds For Time:

40/35 Cal Airdyne
12 Alternating Front Rack Lunges (75/55)
12 Hang Power Snatch (75/55)

Advanced: (115/75)

CrossFit Sudbury – 30012017 – Turd Ferguson

Hey Friends!

Beauty weekend – it got COLD today.  Dang, went for a walk and the fingers and thumbs were gone.  I didn’t dress completely properly (tshirt inside coat), but I had legit glove/mitts on even!  Time to start the full blown layers, I’m thinking.

Just as a warning, the coming weeks definitely have more thrusters, and burpees than I’d care for, but they’re just about guaranteed to be in the open, so practicing them in their various ways is going to come up a bit more for the coming few weeks as preparation.  Just in case you were thinking, “we JUST did burpees” 😉

Coaches Notes:

Nice Clean complex coming your way.  The three reps should be touch and go, so make sure you’re hook gripping, and using chalk.  The complex is going to challenge both your technique (so you don’t get really tired while doing it) and your stamina with some aggressive hip extension.  Don’t let your elbows touch your knees in the bottom of the catch.  They should be slightly inside.  WOD is a lung burner.  Get it done however works for you.  Your hip flexors are going to get blown up from the burpees, which will make the toes to bar hard.  Keep that in mind in your strategy.  I would finish the burpees and then not rush to the pull up bar.  Then break them up as little, but as evenly as possible.


On a 10 Minute Timer, work up to a heavy:
Power Clean + Hang Power Clean + Hang Clean

Metcon – “Turd Ferguson”

500m Row

and then….

21-15-9 Reps For Time:

DB Thrusters (1/3 bw)

Advanced: (1/2 bw)

CrossFit Sudbury – 27012017 – Segmented Thruster AMRAP

Hey Friends!

I hope all loved the WOD – Ryan J had a pretty epic seated box jump, and I’m willing to bet there were lots of others too.  Something to keep in mind with doing those seated box jumps, is that occasionally I see people doing a little hop before each box jump.  This plays off the elasticity in the achilles tendon and is usually more common in people who have tight calves/ankles/achilles tendons.  It isn’t great for your calves/achilles tendons (as you could have guessed).  So this could be the first step toward using your hips to jump instead of your ankles 🙂

Coaches Notes:

Working up to a heavy Back Squat!  If you’re feeling great, attack that 1RM, if not, just hit a heavy 3 for the day and smile while you do it.  We have been squatting a lot so a PR should be within reason for sure, but you might be beat up/tired from the week of training.  Play it by ear!  Thruster WOD!  The plank will break it up, but it will also tax the shoulders.  Plan a short rest after each round to collect yourself for the next round.  It’s only 8 minutes so don’t “waste” too much time.


Spend 12 Minutes working up to a new 1RM OR 3RM Back Squat (heavy 3 reps if you don’t feel like maxing out)

Metcon – Segmented Thruster AMRAP:

8 Minute AMRAP:
4 Front Squats (115/73)
4 Thrusters
4 Push Press
20 second plank

CrossFit Sudbury – 26012017 – Blueberry Compote

Hey Friends!

How was the 30 min epic pseudo chipper?  Looked like a lot of fun – we might be seeing more things like that 😉

If you haven’t signed up for the Open, and you’d like to, you have lots of time haha.  Make sure you choose “CrossFit Sudbury” as both your affiliate and team.

Coaches Notes:

Serious skill work today – Take your time doing the reps right.  Jumping onto a box from a seated position is a little more difficult than without it, so take that into consideration so that you don’t skin your shins.  On the snatches, use a light enough KB so that you don’t destroy your forearm.  IF you’re not excited about KB snatches, sub in some single arm swings.  WOD should be a pretty quick one!  Don’t blow your brains out on the row/airdyne so that you can immediately pick up the KB and get into those swings.

Skill Work:

5 Rounds For Quality:

2 Rope Climbs / 2 Rope Get ups/ 8 Chin ups
5 Seated Box Jumps (Bench to Box) (Max Height)
7 KB Snatch / Arm

20 Minute Time Cap

Metcon – “Blueberry Compote”

3 Rounds For Time:

500m Row or 40/35 Calorie Airdyne
16 KB swings (70/50/35)
16 Overhead Plate Lunges (25/15)

Scale up: (45/25)

CrossFit Sudbury – 25012017 – Open Prep

Hey Friends!

How are those traps?  They’re likely going to feel a little lit up today after all those cleans.  You’ll be ok 😉  Congrats to everyone for giving their all and crushing the 500m Row!  Riley took down my score with a 1:24.5!  Ridiculous.  Anyone going to give him a run for his money?  I think Jenn’s 1:43.3 still stands for the girls.  Have at it friends.  Maybe save it for after the WOD.  Or if you don’t plan on doing a lot else that day, haha.

We’ve got a bit of a longer “WOD” today with 3 mini WODs built in.  Keep track of your score on each WOD and enter your total rounds.  Partial rounds won’t count on the “leaderboard”, but they’ll matter in your heart.

Coaches Notes:

This is going to be a lung burner!  The changes of movements each 10 minute chunk will help with using “fresh” muscles, but your lungs will still be taxed.  Find your pace, and maintain your breathing.  DO your best not to compromise your form at all as the dumbbell does a good job of challenging some movements that would normally feel much easier with a barbell.  First 10 mins – attack the push ups and KB swings and then recover on the squat cleans.  second 10 minutes – maintain a steady pace and work on trying to get those 5 toes to bar unbroken each time.  Third 10 minutes – This is going to be taxing on the shoulders.  Keep those hands in tight to the body on the DU’s to save the shoulders and try to do quick sets with short breaks if you need to break up the push presses.  Imagine as though each 10 minutes is it’s own Open WOD.  every rep counts!

Open Prep:

0:00 to 10:00 min:
8 DB Hang Squat Cleans (Choose something appropriate)
8 Push Ups
8 KB Swings (70/50/35)

10:00 to 20:00 min:
5 Single Arm DB Thrusters / Arm (same)
5 Burpee Box Jumps (24/20)

20:00 to 30:00 min:
12 DB Push Press
12 Sit Ups
24 Double Unders

CrossFit Sudbury – 24012017 – Skills and Thrills

Hey Friends!

Dirty variation on Cindy there 🙂 It was a beauty – thanks to Lori and Mel A for helping encourage me through it.  Working out in the mornings is now joke.  5:30, 6 and 7am-ers are a different breed for sure.

Today is the first “skill session” plus an EMOM.  So there is no “WOD” per sé, but I’m willing to bet you guys will get a good little sweat going on anyway 😉

Coaches Notes:

Practice!  Talkin’ bout practice!  Go for strict, or even deficit HSPU’s if you’re good at them.  Challenge yourself.  Double under practice is in there too.  If you’re typically a whiz at them, give yourself the 2 minutes each time to get 40 unbroken.  Work on finding your rhythm  on the toes to bar and playing around with the scoop (straight down and scoop back up – kinda like a knees to elbows with a flick) versus the straight legged suitcase open/close style of toes to bar.   Find an appropriate weight for the weightlifting movements – Try to go touch and go on the power cleans instead of dropping.

Skill Work:

5 Rounds For Quality:

6 HSPU / 2 Wall Walks
40 Double Unders / 2 Min. DU Practice
8 Kipping TTB / 8 Kipping Hanging Knee Raises

20 Minute Time Cap

Power Cleans & Shoulder to Overhead (Press, Push Press, or Jerk):

EMOM for 20 min:

Odd: 5 Power Cleans ~60%
Even: 5 Shoulder To Overhead

CrossFit Sudbury – 23012017 – Ms. Crawford

Hey Friends!

Weekend party!  Well I guess now it’s a weekend hangover… oh well!  That means we have another awesome week of training coming up!  We’re periodically going to max out our squats (back, front, overhead) so that you guys have a good idea where your true max is.  If you don’t want to fully max out those days, just work up to something heavy and do it for a few singles.  We want you guys feeling great, but with all the squatting we’ve been doing lately, you should be in a good position to PR 🙂

We’re going to be working in some more skill work, some gymnastics stuff, and other movements to challenge your positioning, or prepare you for movements that will likely appear in the open.  Good times.

If you guys are looking for some extra stuff to do and want to shore up some weaknesses or build up your strengths, let us know and we’ll get you set up with some accessory work or additional metcon work to help you get those goals 🙂

Coaches Notes:

Maxing out that Front Squat today!  You guys should have a pretty good idea as to what you’d like to hit based off your old max, your 5 rep lifts from last week, and how much poutine you ate this weekend.  More poutine = bigger squat.   It’s science.  Be safe, squat all the way down, and know how to bail safely.  If you don’t want to max out, just hit a nice heavy squat and smile.


Spend 12 Minutes working up to a 1RM Front Squat!

Metcon – Ms. Crawford

10 Rounds For Time:
5 Pull Ups
6 Burpees Over Bar
7 Front Squats (95/65)

Scale up: C2B Pull Ups, Heavier barbell (135/95)

CrossFit Sudbury – 20012017 – Why God, Why?

Hey Friends!

Great work today – Nice little change of pace.  Loving the vibe in the gym, the epic high fives, and Mario holding it down on the dog bed waiting for pets.  Weightlifting Club is starting up next Tuesday – Come on out and get your lift on.  We’re going to be incorporating some good flexibility/warm up stuff as well as drills to help warm up/prime the right movements patterns before we hit the big lifts.

Whole Life Challenge starts up this Saturday!  Get those indulgences in now and get signed up!

Open begins Feb 23rd – If you’d like to sign up get on it and don’t forget to join Team CrossFit Sudbury!  Keep your eyes peeled for intramurals info too 🙂

Coaches Notes:

10 rep Overhead squat!  Try to add weight to the last time we did these.  If you’re looking for a good metric to try to hit, bodyweight for 15 reps is a bit of a milestone – so bodyweight for 10 would be impressive.  We don’t expect that of you guys, but it’s a good target to aim for.  WOD is kind of a sprint, though also a bit strategic (on the thruster part at least).  Try to do the 2 minutes of thrusters unbroken, and if you do need to drop the bar, plan before the WOD exactly how long you will rest before picking it back up.  It’s one round, so make it a good one.  This is the kind of mental toughness you need to get that 1 extra rep in the open.  Kill it’s face (in a non violent way… with kindness?  perseverance?  hugs?  grilled cheese sandwiches?)


in 6 Minutes:
Overhead Squat 1×10 @~60%
Max push ups

Metcon – Why God, Why?

For Total Reps:
2 Minute AMRAP Thrusters (95/65)
-2 Minute REST-
2 Minute AMRAP Burpees
-2 Minute REST-
2 Minute AMRAP Double Unders

CrossFit Sudbury – 19012017 – Yah mo be there

Hey Friends!

It’s Thursday!  Yessssss.  Still one of my favourite days.  Thursday is a good day for tomato soup and grilled cheese sandwiches.  Do people actually grill their grilled cheese sandwiches?  or does everyone fry them?  Or use the grilled cheese sandwich making machine.  Not sure if they still sell those.  They were great, though.  Will have to find some paleo alternative to one of those beauty sandwiches.

So after an epic grinder (p.s. holy crap, Emily… relax 😉 ) we have a classic CFSuds 10 min. AMRAP with a little bit of snatch practice built into it.  It’ll be fun.

There’s a post on the social media and the whiteboard (courtesy of Brad) asking for your input for new music playlists.  Suggest whatever you’d like, keeping in mind we’re trying to keep the swears and ridiculousness to a minimum (though we don’t always succeed… I mean, lil wayne is still on the playlist)  But the more suggestions better!

Coaches Notes:

MOAR Front Squats!  These are the meat and potatoes sets.  They should be heavier than the last time you did 2×5.  Make sure you feel ready for each set.  DB presses should be good to get a solid shoulder pump/warm up going before the WOD.  It’s also a nice way to get just a bit more pushing volume in there.  WOD should be a beaut!  Heavier slam ball is going to tax the biceps and grip, so make sure you’re chalking up and using the hook grip on those snatches.  Double unders will smoke the shoulders if you don’t keep the rope in tight to your sides.  You can also try choking UP on the handle, so there’s less room between your grip on the handle and the actual rope.  That does reduce your “control” over the rope though, so ideally you’re pretty consistent with your DU’s to do that.


NOT for time: (7 Minute cap)
5 Front Squats @75-80% (heavier than last time – NO FAILING)
Max reps DB press right arm (pick a weight you can get more than 8 reps with, and go to failure, no push pressing)
5 Front Squats (same weight)
Max reps DB press left arm (same weight, go to failure, no push pressing)

Metcon – “Yah mo be there”:

10 Minute AMRAP:
10 Slam Balls (40/30)
30 Double Unders
*Begin each minute with a full snatch @60%
**Snatch reps don’t count for your score