CrossFit Sudbury – 01052017 – Nails on a Chalkboard

Hey Friends!

We’re starting a new week AND starting a new month.  All sorts of new stuff to get excited about there (maybe?).  We’re eventually maxing out our back squat, bench press, snatch, deadlift and press this month.  So look forward to updating those numbers and then disliking the increased percentages going forward after that.  We also have the sexy battle beyond the barbell coming up late this month.

SO many awesome things happening.

pic of the day is like Where’s Waldo – but it’s me in NZ.

Coaches Notes:

More strength work on the bench & skill work with the rope climbs/pull ups.  Quality, aggressive reps please.  On the WOD – this is meant to be a mental test.  I normally program smaller rep ranges since I like you guys moving consistently, so plan your breaks/rests, and aim for consistent movement.  A little more strategy is going to be required for this one 🙂 Weight plate is held NOT through the hole, but with a pincer grip.  It’ll smoke the grip pretty good.  You’re welcome haha.


Bench press
5 sets of 5 @70%

Rope Climbs/Rope Climb practice/Pull up practice:
5 sets of whatever works for you. Challenge yourself (legless, with a vest on, try doing a 1 pull rope climb, etc.) Pair up with a friend or two to share benches.

Metcon – Nails on a Chalkboard:

3 Rounds for time:
25 Dumbbell Push Press
25 Box Jump-overs
6 lengths Weight plate farmers carry (35/25)*

*Plate in one hand, switch after 1 length of the gym and do the other length with the other hand, alternate back and forth until all 6 lengths are done.

CrossFit Sudbury – 28042017 – Vac Man

Hey Friends!

Well… we’re back to Friday again.  The weeks seem to drag until the end of Wednesday and then Thursday and Friday fly by – typical.  haha 🙂

Weightlifting Club is ending its’ current cycle on Saturday – Everyone has improved their technique a LOT, which is awesome, so I’m stoked to see some subjective (and maybe even objective) PR’s on the weekend.  Subjective would be more like (wow, 90% never felt so good before), or feeling more comfortable dropping into a squat in a clean or snatch.  Lots of things to work on ALL the time.

remember this toy?

Coaches Notes:

Crush the row.  It isn’t like a 500m, where you can forego technique and still get a pretty good time.  Set the feet where you need them, get the damper setting right, and plan on a technique you’d like to use.  Whether it’s setting a fast pace on the first 500, coasting for 1000, and then going for broke on the last 500 – or planning out some more aggressive pulls along with some recovery pulls – whatever works best for you.  Aim for a PR though 🙂  Metcon will come down to the ring dips.  How quickly can you get through them – then get going on the run and swings as they’re the “easy” part.


2000m Row

Metcon – Vac Man:

For time:
21 KB Swings (70/50)
21 Ring Dips
200m Ball Run
15 KB Swings (70/50)
15 Ring Dips
200m Ball Run
9 KB Swings (70/50)
9 Ring Dips
200m Ball Run

CrossFit Sudbury – 27042017 – Enduro-Bear

Hey Friends!

Filthy fifty went down and you guys rocked it.  Always a challenge to get those knees to those elbows, but you gotta try (especially if you’re capable, but just don’t want to “slow down”).  Glassman said it’s easy to run a 4 minute mile, when it’s only a half mile.

It’s supposed to be beautiful outside (though maybe a thunderstorm at some point?) Thursday, so we’re running!  and also lifting a barbell up and down.  Get after it and have some fun.  We did this one back on August 5th.

Keep an eye out for some benchmarks over the next bit – we’re going to be scheduling them throughout the year as a great gauge of where we are with our crossfit-ness 😛

Coaches Notes:

Some speed work on the back squats – 30 seconds isn’t a lot of time, so stay tight, and get those reps!  On the powercleans – Stay tight, use the hook grip and no pausing on the ground.  On the WOD, set a steady pace on the run so that you can approach the bar immediately and get to work on the barbell.  You ARE allowed to do a squat clean thruster followed by a thruster off the back.


3 sets for max reps:
30 seconds of Back Squats @40-50%
1 Minute rest.


Warm up to 60% of your Power Clean, and then do one set of MAX unbroken Power Cleans. Remember, anything above a squat is “power” – so make sure you’re jumping your feet “down” and not “out”.

Metcon – Enduro-Bear:

3 Rounds for time:
400m Run/500m Row/30 burpees
5x Bear Complex (Deadlift + hang power clean + Front Squat + Push Press + Back Squat + Push Press) @50% of your Clean & Jerk 1RM

*Compare to Aug. 5, 2016

CrossFit Sudbury – 26042017 – Filthy Fifty

Hey Friends!

Great work today – Wow, that was not an easy workout.  I didn’t think it would be when I wrote it, but it’s been a while since I’ve had a WOD that made me feel like I was severely underperforming, when ultimately I did OK.  Good one to re-do sometime later this summer 🙂

We’re in the last week of the weightlifting clubs current cycle – then we’ll take a short hiatus (I’m thinking 3 weeks, which puts us just after May long weekend) and start up a new one!  I’m planning on running it year-round, so long as the demand is there.  I’m also thinking of capping it at 12 people, in its’ current iteration.  If I can come up with a better solution, I’ll let you guys know.  Also, if you have any ideas for a better solution, let me know!

Coaches Notes:

It’s a repeat of a benchmark.  Plan your movements out, and just get it all done.  It’s a fun one!  Scale movements or number of reps accordingly to get the best workout.

Metcon – Filthy Fifty:

50 Box Jumps (24/20)
50 Jumping pull ups
50 KB swings (35/25)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Good Mornings (45/35)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

CrossFit Sudbury – 25042017 – Woo Dog

Hey Friends!

Killer lung/grip burn – hope you enjoyed it.  We’re about a month away from the Battle Beyond the Barbell – make sure you’re shoring up weaknesses, practicing things, and working towards your goals (which you’ve written on the whiteboard – right?) – AND let us know if we can help!

For anyone able to volunteer during the event, it would be greatly appreciated and you’ll be rewarded with hugs and high fives.  Maybe even some food and drink.

re: the video – Imagine having that level of movement skill as a 15 year old?  Holy moly.

Coaches Notes:

Slow lift practice – Bench Volume and deadlift work.  Don’t allow yourself to use poor form at ALL on any of the deadlifts, which includes the max set.  It isn’t worth it.  And don’t bother moving FAST on them either.  Control and time under tension is the name of the game.  on the WOD – use whatever dumbbells work best for you, once again quality movement should be your focus – more quality movement is going to translate into less wasted energy and better/easier sets.  If you usually do bar muscle ups, use the rings, if you usually use the rings, use the bar.  Small sets makes the WOD fun, so challenge yourself with the movements.


3×10 Bench Press @70%
superset with:
2×5 Deadlifts @70%, 1 max set at 60% (with perfect form)

Metcon – Woo Dog

8 Minute AMRAP:
8 Dumbbell Thrusters (50/35/whatever you want)
2 Muscle ups (Sub 6 pull ups or 4 chest to bar)

CrossFit Sudbury – 24042017 – Donkey Strength

Hey Friends!

Monday!  The start of another amazing week.  Seems like folks are getting excited for Murph – Just a reminder that we’ll be doing Murph on May 29th (Memorial Day – an American holiday).

We’re in a Snatch, Back Squat, Bench Press cycle right now (we do those lifts every 6 days, so you might not hit ALL of them, but you shouldn’t always be missing certain ones).  Hope you’re enjoying it – I know that personally, I’m feeling pretty good and able to progress AND recover (though I’m not working out every day – maybe 4-5x per week).

Coaches Notes:

Donkey Strength!  This is a straight up stamina/cardio burn.  Attack everything and waste no time transitioning.  Don’t forget to breathe or everything will catch up with you very fast.  5:30am-ers, we’ll be doing the WOD after the warm up, and then moving on to the cash out (not the typical reverse order).  On the Cash out – It’s going to be a test of your grip strength – don’t throw the KB at anyone please 🙂

Metcon – Donkey Strength:

30-25-20-15-10-5 for time of:
Slam Balls (30/20/10)
Double Unders
Calories on the Airdyne

Grip Strength Cash out:

2 Rounds For reps:
1 Minute R Arm Farmers Carry (70/50)
1 Minute L Arm Farmers Carry (same)
1 Minute Russian KB Swings
1 Minute Rest

CrossFit Sudbury – 21042017 – Ringolos

Hey Friends!

Friday!  It’s the end of the week again (it’d be weird if it was the start).  A nice little chipper to end your week!  Have fun with it – I don’t have too much to say, so that’s it!

Coaches Notes:

Get strong and than attack the metcon.  Push ups (and muscle ups) are going to be the “sticking” point.  pace them accordingly, and attack the other parts with some ferocity.


Every Minute for 10 Minutes:
ODD – 5 Back Squats @65%
EVEN – 10 KB swings (50/35)

Metcon – Ringolos:

14 Minute AMRAP:
60 Cal row
50 Wall Ball (20/14)
40 Push ups
30 Power Cleans (135/95)
20 muscle-ups (sub in 20 chest to bar + 20 dips – break them up as you wish)

CrossFit Sudbury – 20042017 – Mary-ish

Hey Friends!

Great work on todays grip-centric WOD.  It’s nice to do complimentary movements a bunch, but it’s also good to do some metcons where the movements deplete your ability to do the next thing.  It’s all in the plan to build well-rounded people 🙂

Coaches Notes:

Weakness work & MAry-ish (which is also, kinda weakness work for many).  Spend the extra time warming up, working on strength, etc.  Get some wrist circles and elbow circles in in addition to your arm circles to loosen things up before the HSPU’s and toes to bar.  Same thing with spending some time on your ankles, hips and spine before diving into pistols.

Weakness work:

Spend 10 Minutes working on a weakness.  It could be pause squats, it could be extra mobility, it could be double under practice – whatever floats your boat!

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!

CrossFit Sudbury – 19042017 – It’s more tingly than hot

Hey Friends!

Running (yay/boo!) was great yesterday.  A little chilly, but definitely nice.  Running on the Trueform paid off for those who did it all winter – if you didn’t, it’s still a great tool to help with refining your technique and making you appreciate how much easier it is to run outside.

Coaches Notes:

Bench and Chins to puff up that chest and those beautiful biceps haha.  Make sure you get some quality rest in so that those last two sets are reasonable.  On the WOD – make sure you’re taking care of those hands.  Break up the sets if you need to – mix grips on the deadlifts.  Have fun! 🙂


3 sets, each for max reps:
Bench Press
Chin ups
*rest as needed between sets (~3 minutes)

Metcon – It’s more tingly than hot:

12 Minute AMRAP:
8 Deadlifts 225/155
10 Pull ups
12 Slam Balls 30/20

CrossFit Sudbury – 18042017 – Fuzzy Peaches

Hey Friends!

Great Monday back into things.  Hopefully you guys are feeling consistent and more confident getting under the bar on your snatches.  We’re going to start peppering in more benchmark WODs (think girl wods, though not the silly ones, which is also why you won’t see too many hero WODs, they just wreck people).  and we’ll be retesting them periodically throughout the year.

If you didn’t yet, get in there and check out March’s CrossFitter of the Month!  It’s simply awesome!

Coaches Notes:

A little skill/Grunt work for a nice little warm up – Challenge yourself with the weight, and aim to do the Knees to elbows strict.  It is for quality, so make it that way.  WOD – running!  Told ya it was coming.  There isn’t much strategy involved.  Keep moving is the only strategy.  It’ll be easy to go too fast and find yourself with your hands on your knees.  Pace things out an keep moving.  Don’t drop the bar on the push presses.

Skill work

4 Rounds not for time:
5 Dumbbell Cleans
5 Dumbbell Push Press
5 Single arm Overhead walking Lunges per side
5 Knees to Elbows

Metcon – Fuzzy Peaches:

4 Rounds for time:
400m Run*
10 Push Press (95/65)
20 Air Squats

*If it’s too cold – sub in a 500m Row