CrossFit Sudbury – 31032017 – Nate on a boat!

Hey Friends!

Another week is complete (more or less).  Open Intramurals are complete, and the battle beyond the barbell is a couple months away – the perfect amount of time to shore up some weakness, build on some strengths, or work through some mobility improvements and stability work (maybe talk to our awesome physios about that).  If you haven’t rewarded yourself with a massage yet, you could also do that.  Just sayin.

Into the second week of the Weightlifting Club’s second cycle – it’s a blast – let us know if you’re interested in hopping into the next cycle with us.

We also have Steph’s Core strenthening and pull up progression cycle coming up.  Let us know if you’d like to sign up for that, or if you know someone who’s been thinking about joining but was maybe nervous about “getting fit first”.  It’d be a great first exposure to the gym 🙂

If you haven’t seen “The Fountain”, it’s worth checking out.  it’s been out a long time, but it’d a personal fave.  You gotta be in the right mood for it though

Coaches Notes:

SHould be lots of rest time on the strength portion, so take your time descending into the squats.  Perfect positioning is what we’re looking for.  A slow descent will also help with recovery of those legs/joints.  On the push ups, try to get through them in as few sets as possible.  Play around with hand positioning, but endeavour to keep your elbows with 45 degrees of your body.  Nate on a boat!  Don’t kill yourself on the row, but make a game out of it – 5 hard pulls, 10 easy pulls, until you’re done.  Or maybe play with the split time you’re holding per 100m or something along those lines.  Don’t dog it, but don’t PR it either (unless you really want to).  Strict HSPUs are a good idea if you can kip them.  If you usually do bar muscle ups, try ring muscle ups.  or mix it up each round.  The traditional Nate has ring muscle ups (if that matters to you).


Every 2 Minutes for 10 Minutes:
3 Back Squats @65%
10 Push ups

Metcon – Nate on a boat:

in 10 Minutes:
1000m row
then, AMRAP:
2 Muscle ups (4 chest to bar pull ups [no dips])
4 Handstand Push ups
8 Kettlebell swings (Russian, 70/50)

CrossFit Sudbury – 30032017 – 30″ to Freedom

Hey Friends!

Intramurals are a wrap!  Kippin’ it real (AKA blue team) took home the gold (paper plates, cutlery and cups) and will get their team name posted up on the awesome Intramurals Trophy 🙂

Thanks to everyone who came out – you guys are awesome – I witnessed a few PRs and probably missed even more.  So glad to have so many great people come out and throw down together.  I think we were pretty much at capacity last night too!

Coaches Notes:

Jerks & Russian Twists to work in some technique and core work followed by a workout we did on the 29th of March last year (so you can look it up if you’d like).  Make sure you’re hook gripping the snatches as the grip might be a little tired out after the ring rows.  Then get through those wall balls as quickly as you can because you have rest after them!


Every Minute for 10 Minutes:
ODD Minutes – 2 jerks @70%
EVEN Minutes – 10 Russian twists (5/side) with an appropriate weight.

Metcon – 30″ to Freedom:

For Time – 4 rounds:
6 high box jump (30″/24″)
8 ring rows
10 hang power snatch (95/65)
20 wall ball (20/14)
1 min rest

CrossFit Sudbury – 29032017 – Mainsite 28032017

Hey Friends!

Those quads get a little lit up from the bear crawls?  … yeah…. you’re welcome 😉

Spring is coming!  That means running WODs are coming too.  Hop on that true form – do your 400m run warm up.  Even as it’s warming up, doing the occasional warm up run on the true form will help with improving your form.  So if you feel like you’re all over the place, speed-wise, on the true form, you might be heel striking a little too much (think, reaching your foot too far forward).

Warning – lots of swears and yelling in the video of the day – and it definitely isn’t something I’d encourage in the gym, but it’s still funny and there are some solid lifts in it.  In a recent podcast, someone said that Jon North was one of the few people that seemed completely dumbfounded when he didn’t make a lift.  That kind of confidence heading into a lift can help you make a LOT of lifts.  You aren’t “trying” the lift… you’re DOING it.

Coaches Notes:

Goblet squats – everyones fave.  Try to treat them as both mobility work AND strengthening.  Take your time doing them, you don’t have to crank through them.  They’re mostly about moving well/perfectly and should make it “easier” to keep your chest up while squatting.  On the Waiters walk, only one hand has a weight in it, and you’re nicely locked out overhead and walking around.  Don’t let the weight affect how you’re walking – it’ll act as some shoulder and core stability work.  On the WOD, the med ball cleans will mess up your legs before you go to do those jerks, so keep that in mind.  After the first few sets the jerks should start to feel a little better.  Then go for broke on the last 50 med ball cleans.  WE don’t do them often (barely at all), so check in with your coach before starting the WOD to ensure you’re moving efficiently with them.


Every Minute for 10 Minutes:
ODD Minutes – 8 Goblet Squats (50/35)
EVEN Minutes – 20 second waiters walk per hand (kettlebell/dumbbell in the overhead position + walk around)

Metcon – Mainsite – 27032017

For time:
20-lb./14-lb. medicine-ball cleans, 50 reps
155-lb./103-lb. push jerks, 25 reps
20-lb./14-lb. medicine-ball cleans, 50 reps

CrossFit Sudbury – 28032017 – Smokey

Hey Friends!

The Open is “officially” over, though we still have our final team event + food and drinks!  You don’t have to have been on one of the teams to participate/hang out/come eat.  Fun starts at 6pm – Come on out! 🙂

As I mentioned yesterday – we’re going to do a bit of a de-load, though it doesn’t necessarily mean it’s going to be an easy week.  We’ll sneak in a couple cash outs, and some mobility work too.

Coaches Notes:

Some high quality upper body strength work – followed by a great metcon involving our favourite movement from 17.1, and some bear crawls (because no one wants to do burpees right now).  Focus on quality movement.  Get every snatch from the ground, and ensure to keep your low back FLAT (we don’t need sore low backs, either).


Every Minute for 10 Minutes:
ODD Minutes – 8 DB Bench Press
EVEN Minutes – 5 Pull ups (strict, or weighted)

Metcon – Smokey:

5 Rounds for time
15 Dumbbell Snatch (50/35)
Bear Crawl (2 lengths of the gym)

CrossFit Sudbury – 27032017 – Times Like These

Hey Friends!

Porketta!  Sadly I never got to yell that out.  Some ringers over on the upstairs were hogging all the luck/porketta!  But that’s ok… we’ve got all the fitness (and we aren’t bad looking either).

We’re going a bit of a restorative/de-load week to recover from the intensity of the open.  Then we’re going to start in on some symmetry stuff, mobility stuff, and work on getting strong and fast.  Sounds like the holy grail.  You put in the work, we’ll put out the programming 😉

Coaches Notes:

Some lighter deadlifts today to rehab the hinge.  Lower the weight down under control for each rep, and maintain an overhand grip (no hook).  It’ll be a good grip strength improver, as well as nice on the hammies.  Planks are great provided you stay hollow.  THere’s no point in doing a saggy plank, so if you need, break it into 2×15 seconds each round to maintain high-quality positioning.  “Times Like These” we have done before, on January 9th (2016).  Watch the grip jumping into the TTB after the swings.  Use that moment for water/chalk/rest before each new round, though 7 minutes isn’t long, so try to keep moving.  Just don’t fall off the bar – it hurts.


Every Minute for 10 Minutes:
ODD Minutes – 2 Deadlifts @65%
EVEN Minutes – 30 second plank

Metcon – Times Like These:

7 minute AMRAP:
7 toes-to-bar
30′ walking lunge
14 American kettlebell swing (50/35)

Optional Cash Out – Tabata Hollow rock/Superman

Tabata hollow rock (all 8 intervals)
Tabata Superman (all 8 intervals)

CrossFit Sudbury – 24032017 – Samwise Snatchstyle

Hey Friends!

17.5!  I’m AM the Lasht one! (imagine Sean Connery voicing over a dragon – forget which movie that’s from).  It’s going to be 4 rounds for time of 15 dumbbell thrusters and 50 double unders.  Or maybe something silly with triple unders?  They have been warning us about triple unders for a few years now.  Maybe like a couple rounds double and then a couple rounds triple?  it’d be really cool if they put singles in there too.

Weightlifting club started yesterday and there were lots of folks out to pick things up over their heads!  Yessssss.  Stoked to improve the way people move 🙂  The lifts performed well are a beautiful thing 🙂

Coaches Notes:

Squats and 1/2 TGU’s.  on the TGU’s, try not to let your straight leg foot come off the ground.  You can also think of actively pushing the heel down.  Getting those legs and the core strong!  Use whichever weight you can perform QUALITY reps on the TGU’s (squats too, really).  We’ve done Samwise in the past (3 months ago [jan.3 2017], and about a year before that [jan.19, 2016]) but now we’re switching out the Clean & Jerk for some Snatches.  It’s going to be awesome.  Take it easy on the first row, and then get right into a steady pace on your lifts.


Not for time, rest as needed – 5 sets:
3 Back Squats @70%
5 half turkish get ups per side (35/25/whatever you like) [these are from laying flat, to propped up the hand. Legs don’t move]

Metcon – Samwise:

For time
Row (400m/300m)
20 Snatches (135/95)
Row (400m/300m)
*If we’re short on rowers, you can stagger, or you can sub in a 25/20 cal Airdyne*

CrossFit Sudbury – 23032017 – It was us that wanted a caravan

Hey Friends!

It’s getting late and I don’t feel like writing too much.  For everyone that does the WOD today/tomorrow, write down your score on the tabata and you can use it for your challenge of the week!  Isn’t that nice 😉

Make sure you get in and give blood.  You’ve got leftover blood anyway – you’re just donating the previously enjoyed stuff.

Coaches Notes:

Clean & Jerk complex!  Meet the bar where it comes to and spend the time playing with how much power you need to put into the bar to get it to the power receiving position versus how much you need to put into the bar to catch it in the bottom (EVEN with still extending your hips all the way – just not as aggressively).  Since we JUST did HSPUs in 17.4, (though long enough away that you should be recovered), we’re safe to do them tomorrow 🙂  Don’t rest on your head, please.  Or if you do, book an appointment with me/whoever you see for chiro for later in the day.


Every 2 Minutes for 10 MInutes:
2x 1 Power Clean + 1 Hang Clean + 1 Jerk @70%

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 – 22032017 – Coolio

Hey Friends!

That was a little Franny, eh?  Good times – and if only Fran was an interval/partner WOD too haha.  Start to the weightlifting club was last night (Tuesday night) – it was busy!  Lots of folks lifting things up and putting them back down (with impeccable form, of course).  If you’re still interested in joining, let me know, or show up Thursday night at 8pm 🙂

Coaches Notes:

Presses!  There’s no real trick to them.  Though once you’re past the first rep, don’t pause at the shoulders, touch them and go directly into your next rep – the elasticity in your shoulders will make it a tiny bit easier that way.  The WOD should be a great lung burner, though tough on the legs.  Make sure you’re stepping down off the box – the combo of skipping and box jumps can be tough on the achilles tendon if you aren’t taking care of your calves, warming up well, or are already generally tight.  If that’s the case, consider stepping up as well (on a less high box).  We’re expecting thrusters and something that will essentially test gas tank, so it’s nice to get the intervals in yesterday (HIGH speed) along with the pure capacity/lungs of today.  Should leave us feeling confident going into the final Open WOD.


3 attempts at a 10 rep max strict press.
12 minute timer (though you’ll know when you’ve hit it).

Metcon – Coolio:

12 Minute AMRAP:
3 Box Jumps (HIGH)
6 Burpees
12 Air Squats
24 Double unders

CrossFit Sudbury – 21032017 – Fitness is more fun with Frands!

Hey Friends!

Woo!  long Monday, but it’s done.  Great work everyone.  If you haven’t had the chance, book your appointment to give some blood.  It’s maybe an hour total and you’ll feel like a better person for doing it (plan to rest a day before you do 17.5 though).

Also – plan to come do an awesome team WOD at the gym wednesday night of next week, and stick around for some food and beverages 🙂

Coaches Notes:

Lower hips in the starting position and a hook grip will define the clean grip deadlift.  Essentially you’re setting up like you’re going to clean the bar, not deadlift it, then pause in front of the knees, making sure you’re staying over the bar, then finish the lift.  Then, a beauty partner WOD (so we can get some thrusters in before the Open announcement).  Don’t tear your hands!  Make sure you’re taking good care of those hands!


Every 90 seconds for 5 rounds:
3 Halting Clean Grip deadlifts @80%
*Stop right in front of the knee for a second before continuing the lift.

Metcon – Fitness is more fun with Frands!

15 Minute AMRAP:
With a partner, trade rounds (one person does a round, then the other person).
9 Thrusters (95/65)
9 Pull ups

CrossFit Sudbury – 20032017 – Don’t rock the boat!

Hey Friends! Boom!  Monday is BACK.  17.4’s were all over the place this weekend with folks getting some of their first HSPU’s (congrats to at

Boom!  Monday is BACK.  17.4’s were all over the place this weekend with folks getting some of their first HSPU’s (congrats to Todd & Tara, and whoever else checked that one off the list [though, it’s just the beginning for training that movement now 😉 ])

The Blood Drive is beginning tomorrow – make sure to check out the blood donation website to book an appointment.  Hopefully we’ll be contributing to improving (or even saving) the lives of some fellow sudburians (or whoever, really).

Coaches Notes:

The receiving positions, and sometimes the finish positions of especially the Snatch, and the Jerk are some of the more challenging positions we navigate on the platform.  Rushing through them makes it easier to cover up or compensate for inefficiencies we may have in those positions.  That’s why we’re pausing in the bottom of all the snatches today (and other days).  You’ll also often see me (Adam) hold the finish position of a jerk or snatch for a few seconds longer than is necessary.  It helps strengthen the position, it isn’t any harder on the body and it’s good insurance to knowing you finished the lift properly.  If it means going a little lighter than the suggested 70%, don’t sweat it – if it’s worth doing, it’s worth doing well.  A little asymmetry work in the WOD should be fun – I’ve put in 50/35 as the suggested weights, but honestly, you whatever you know will challenge you and provide the best workout for you.  No real strategy involved – Have a plan on the push ups and make sure they’re “good” push ups, please.  No weird wormy stuff (scale to the knees, or even better, to the barbell in the rack method [thanks Mandie, or Sara, or Tara, whoever started that one, it’s awesome])

Snatch Work

Every Minute for 10 Minutes perform:
1 Snatch @~70%
*When you catch the bar in the bottom – hang out for 1-2 seconds before standing it up.
**This is ALL about getting comfortable in the bottom

Don’t rock the boat!

5 Rounds for time:
5 Right arm Front Squats (KB or DB, as heavy as you can perform well) (50/35)
15 Sit ups
5 Left arm Front Squats
15 Push ups