CrossFit Sudbury – 01062017 – Partner Aggregate Fight Gone Bad

Hi Friends!

Sooo, it looked like lots of great decisions were made re: scaling Murph to an appropriate level.  I was crunched for time and ended up doing half – and I’m actually pretty happy about it, haha.

You may have noticed the new fleet of Assault bikes!  A bit of an investment, but now we don’t have to worry about the poor old Airdynes breaking down anymore.  BUT – As the Assault bikes are new – if you notice anything that feels a little loose – LET A COACH KNOW IMMEDIATELY.  Continuing to crush extreme on loose things = stripped bolts = useless thousand dollar machines.  These are supposed to be indestructible, but they won’t be if we treat them like crap.  ALSO – with the seats – TIGHTEN THE KNOBS ON THE SEATS BEFORE YOU WARM UP, DO A WOD, OR RIDE THE BIKES IN ANY WAY.  If you continue to ride on a wobbly seat, you will ruin the bolt and nut assembly on them.  I very much don’t want these to go the same way as the GHD (which is functional, but neglect broke some pieces on it and it’ll now be slightly wobbly going forward, sadly).

Ok.  Enough “yelling”.  Please don’t make me regret investing in nice things for the gym.  Treat them like you want them to last a long time.

Coaches Notes:

45 second sprints on the Bikes and some quality work with the kettlebell.  Attack the bike and take your time on the turkish get up.  Then find a friend and crush the WOD together.  Since you’ll be getting 1:1 work to rest, You should be crushing the WOD as hard as you can. 🙂


Every Minute for 10 Minutes:
ODD Minutes – 45 second Assault bike or Airdyne
EVEN Minutes – 2 to 3 Turkish Get-ups per side for quality.


With a Partner, Complete in order, for time (one person working at a time):
80 Wall Ball
80 Hang power clean (75/53)
80 Box Jumps (20/16)
80 Push press (75/53)
80 Cal Row

CrossFit Sudbury – 31052017 – Murph/McGhee

Hey Friends!

It’s time for a little Murph action!  Get in there, work hard, and have some fun.  If your hands are shredded, it might be worth skipping, which is why I also have McGhee posted.  The deadlifts might hurt a bit, but won’t be as bad as 100 pull ups on those hands 🙂

Coaches Notes:

Break it up however you like.  20 rounds of Cindy works well.  I sometimes like to attack it with no plan at all and do random numbers.  You could also do it in order, but it isn’t required.  Try not to waste time transitioning between movements, or waste time staring at the pull up bar, or floor on push ups.  This is an Either/Or day.  Do NOT do both.


1 Mile Run
100 Pull ups
200 Push ups
300 air Squats
1 Mile Run


30min AMRAP
5 Deadlifts 275/195#
13 Push-Ups
9 Box Jumps 24/20″

CrossFit Sudbury – 30052017 – Why I oughta!

Hey Friends!

Great work today on some nice Handstand holds and push ups as well as those dirty med ball cleans.  Those burn the legs eh?  good times though teaching speed under the weight (if you struggled on them, form-wise, don’t worry, it’s likely because we rarely do them).

This week is going to be a little lighter, so that we can recover from the weekend, as well as plan for Murph or the Murph alternative 🙂 Not easier… just lighter on volume.  If you’re feeling great, feel free to add in some extra skill/strength work.

Coaches Notes:

Heavy sled pushes and Jerk practice.  Sled pushes are very challeging DURING, but then you aren’t too sore the next day.  Great for building strength.  then we have some jerk practice.  Stay back in those heels and get your face out of the way, then it’s as simple as jumping and landing.  On the WOD, set a solid pace and aim to hold it throughout, there isn’t much point in sprinting through this one (mayyyyybe on the last round).


Every Minute for 10 Minutes:
ODD Minutes – 20m Sled Push @heavy
EVEN Minutes – 2 Jerks @70%

Metcon – Why I oughta!

3 Rounds for time:
25 Calorie Row
25 Burpees to a 6″ target (ring or bar or wall or whatever above your reach with both hands)

CrossFit Sudbury – 29052017 – Kale Chips

Hey Friends!

Amazing work to everyone this weekend!  I’m so proud of the awesome community we’ve built up and the level of competition as well as the amount of friendliness and helpfulness from you guys.  Lisa, Kristin and I (with the help of all our volunteers – thank goodness) are super stoked with how well things went, how easy it was to call some audibles (like starting some WODs early).  Rick mentioned we should have our hands on pics fairly quickly (which I promise I’ll upload ASAP, unlike the Open ones, which I’m still working on uploading!) – which I’m excited to see.

This week we have Murph scheduled for Wednesday.  For folks with hands that took a beating this weekend.  I’m going to plan another long grinder you can sub in, if you’d like 🙂

Coaches Notes:

Avoiding too much grip/hand work as it looked like a lot of competitors tore their hands this weekend.  Work on a nice tight hollow rock, not necessarily a BIG rock, as sometimes going too large on the rock makes it easier to rest at the top (almost a seated position).  Stay active on the hand stand holds.  If thye’re too easy, work in some shoulder taps.  WOD is going to be a bit of a lung burner as well as a shoulder burner.  Make a point of dropping under the med ball, otherwise you’re going to end up doing 75 Med ball bicep curls, which isn’t ideal.

Skill/Stability work:

Every Minute for 10 MInutes:
ODD Minutes – 10 hollow rocks
EVEN Minutes – 30 second handstand hold

Metcon – Kale Chips:

5 Rounds for time:
30 Double Unders (sub 60 singles with 5-10 double under attempts each round)
15 Med Ball cleans (20/14)
5 Handstand Push ups (strict, ideally)

CrossFit Sudbury – 26052017 – Get down with the Fitness

Hey Friends!

The last day before the Battle begins!  Probably a good day to work on some skills, as well as to do some recovery stuff/mobility work.  Visualize.  Eat some good food.  Drink lots of water.  etc. etc.  It’s going to be a super fun day on Saturday.

Don’t forget – after party at the Laughing Buddha for beverages and great food after the battle.  We’ve made some reservations, and the more the merrier 🙂

Coaches Notes:

Skill and symmetry work to start out.  We always want to focus on quality, and this is especially true when we have our skill sessions.  It might mean slowing down, or going lighter.  But practicing quality is what prevents injury, shores up weaknesses, strengthens our stabilizing muscles, and all sorts of other great stuff.  Don’t neglect it just because you think it isn’t sexy.  You know what isn’t sexy?  being unwilling to challenge yourself to things you “can’t” do.  On the WOD – it’s going to tax the lungs for sure.  Make sure you warm up your calves – roll them out, do the foot drills, do some cocky-walking (hoping on toes and pull them up) and whatever you’d like to prepare the lower legs for all that hopping.


Every 1.5 Minutes for 5 Rounds:
1 SLOW Wall Walk (take SMALL steps)
3 KB Snatch R arm
3 Single arm overhead Squat R arm
3 KB Snatch L arm
3 Single arm overhead Squat L arm

Metcon – Get down with the Fitness:

16 Minute AMRAP:
12 Wall Ball (to a higher target)
24 Sit ups
48 Double Unders

CrossFit Sudbury – 25052017 – Evasion

Hey Friends!

CrossFit Total in the books – Hope you guys had a blast.  It’s always a little weird feeling to only lift, but it’s a different stimulus and challenging in its’ own way.  Hope you guys are inspired, whether you PR’d or not to keep working hard, and hopefully improve some numbers 6 months from now when we repeat it.

Next week we’ve got Murph on Wednesday.  Should be lots of fun, AND you should all be recovered from the battle.

Coaches Notes:

How well can you pace out your ring dips?  Do you go with 1 huge set and hope to squeek out the rest later on?  Or do you divide it up adding in your cleans into a little EMOM style strength session?  It’s up to you, there’s no wrong way, though ultimately, I prefer going for bigger sets or at least plan slightly unrealistic sets.  On evasion, the easy way to get more distance is to airdyne further, but same deal as above, make things interesting and add notes in your journal about how much distance you made it in each domain.


For Time:
50 Ring Dips

* Every time you drop from the rings, do 3 Power Cleans @65%

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

Compare to November 30th and March 3rd of 2016.

CrossFit Sudbury – 24052017 – CrossFit Total

Hey Friends!

Hope you guys had a good time yesterday doing some running and some flexion and extension practice.  We’ve got just a few days left before the battle!  If you feel comfortable maxing out (which if you’ve been training with us for the last ~6-8 weeks, you should), get after it!  The nice part about intensity with the barbell is that it’s easy to recover from (versus if we were doing say, a 20 rep max).  So don’t worry, it won’t mess up your BBTB performance.

Thursday we’ve got Evasion programmed, so you’ll get some good cardio/endurance work in too, which also won’t wreck you for the weekend.  If anything you’ll want to go light on Friday, or just do some practice stuff and mobility stuff.

No metcon as CF Total will likely take the full hour, with warm up and everything.

Coaches Notes:

CrossFit Total today!  We’ve been working on Back Squats lots, peppering in deadlifts and Presses, though we’ve also been sneakily working in HSPU’s, KB swings, etc.  Depending on when you last maxed out these lifts, set your goals accordingly.  Make sure you get some good warm up sets in and mobilize in a way that sets you up for some strong positions (think controlled goblet squats versus lots of static stretching).  The Squats should warm you up for the deadlifts, so you may not need as much of a warm up for them.  LOG YOUR SCORES or at least write them down somewhere.  We’ll be redo-ing this in 6 months.

CrossFit Total:

You get three attempts to successfully lift the heaviest load for each movement.
Record your heaviest set for each movement and add the total to the leaderboard.

Back Squat

Press (strict)


CrossFit Sudbury – 23052017 – Flextension

Hey Friends!

The long weekend has come to an end – back to training hard and having a blast in the gym/clinic.  Hope you guys are all getting excited for the battle this weekend Saturday!  As a reminder – we’ll be closing at 3pm on Friday so that we can set up for the event.  Sorry about that.

In other news, I’m running some complimentary weightlifting club sessions on Tuesday and Thursday this week and next week.  Then I’m away for a week, and THEN we’ll restart with another cycle 🙂  Open to all our members (sadly not for not our members, as people need the familiarity that our members have with the lifts).

Coaches Notes:

Snatch/Overhead Squat practice to start.  65% shouldn’t be so hard that you’re worried about missing the lift at all.  Most will find the BTN jerk awkward – try to get your elbows slightly under the barbell (though still slightly behind).  Catch the bar nicely on your back (cushion it on your traps and catch the bar with a subtle squat).  On the WOD it’s all going to come down to grip – use the hook grip on those power snatches and hang on as long as you can – then set a solid pace on the slam balls and shake the arms out during the next run.


Every 1.5 minutes for 5 rounds:
1 Jerk (from behind the neck) + 1 Overhead Squat @65% + 1 Snatch Balance

Metcon – Flextension:

3 Rounds for time:
200m Run
15 Power Snatches (95/65)
15 Slam Balls (30/20)

CrossFit Sudbury – 19052017 – Stick the Fun Dip

Hey Friends!

Great work this week with Grace!  and we have one more max out – Bench Presses, and a max set of pull ups (battle beyond the barbell folks – don’t tear your hands!)

One more week til the Battle!  Tell everyone you know to come out and cheer!

For the next two weeks – Weightlifting Club will run on Tuesday and Thursday night 8-9pm, but not Saturday (one is BBTB and the other I’m away… sorry).  Then I’m away for a week.  Since that won’t allow for a tonne of progression through a beauty cycle, those two weeks are free for our members to come out and get their lifts in.  So come on out for the next two weeks on Tuesday and Thursday at 8pm if you’d like!  There will be some solid lifting going on 🙂

Coaches Notes:

Take your time on the Bench Press, and if you’re competing next Saturday, don’t worry about the pull ups.  It isn’t worth the risk of tearing your hands.  Maybe just do a few sets between lifts of the Bench.  On the WOD, it’s going to come down to the dips and the run.  Try not to “rest” on the run – push the pace as that’s where valuable seconds will be won/lost.  Keep picking those feet up.  KBs should be unbroken as well as (hopefully) dips.  Otherwise plan to go RIGHt into your dips after the swings, and then rest, finish them and then attack the run.

Strength – Test day – Bench Press 1RM, Max set of pull ups:

Spend 15 Minutes working up to a 1RM Bench Press (in addition to a max pull ups set)

Metcon – Stick the Fun Dip

5 Rounds for time:
20 KB Swings (American Style, 50/35)
10 Ring Dips
200m Run

CrossFit Sudbury – 18052017 – Grace

Hey Friends!

Did you enjoy the Hidden Valley Ranch?  It was delicious, wasn’t it?  Hope you all enjoyed it, and challenged yourselves with the knees to elbows.

This weekend – Monday is going to be just 10am-12noon.  Otherwise, hours are normal! 🙂

Coaches Notes:

We’ve got some moderately heavy deadlifts, that should be lifted with quality in mind.  Make a deliberate effort to control the descent of the barbell.  It’s harder on your hamstrings, as far as soreness, but for tendon health, it’s great.  Bottoms up KB Presses are awesome for forcing good shoulder positioning.  Challenge yourself, but obviously, don’t drop a KB on your head.
For Grace – Plan your sets (or do one set of 30…) and control your rest periods.  Make an effort to go right from the clean into the jerk (i.e. the catch position of the clean is also the dip position of the jerk) – so that you aren’t wasting time under tension.  If you’re split jerking, make sure you bring your feet back together before dropping the bar.  If you push jerk, make sure you stand the bar all the way up before you drop the bar.  Have fun with it and remember to breathe!

Strength/Skill work:

Every Minute for 6 Minutes:
ODD Minutes – 3 Deadlifts @70% (slow down when lowering the bar back to the ground, nothing TOO slow, but controlled back to the ground)
EVEN Minutes – 3 Bottoms up KB Presses per arm (use whatever is appropriate)

Metcon – “Grace”:

30 reps for time
Clean and Jerk 135/95#