CrossFit Sudbury – 30062017 – Sctanley

Hey Friends!

It’s the weekend – almost!  Just an awesome friday on the way to a long weekend.  Congrats and thank you to all our teachers for working hard all year!  You’re shaping the minds of tomorrow 🙂

Coaching Notes:

Some pulling work for today – followed up with a long grinder.  No real strategy on this one, though the reps are small enough that you should be able to go unbroken, and the number of rounds you get will ultimately come down to how fast you’re willing to run 🙂


5 Sets:
3 Deadlifts @77%
8 Ring Rows (hold top for 2 seconds each rep)

Conditioning – “Sctanley”

15 Minute AMRAP:
400m Run
20 Kettlebell Swings (50/35)
20 sit ups

CrossFit Sudbury – 29062017 – The Dumbbell is Lava

Hey Folks!

Thursday!  We’re killing it this week and having some good fun (I’ve been told some WODs are more fun than others haha).  Today should be a little bit of a break on the hands – as some folks were saying their hands were a little sore.  Now the rest of your body can be sore instead!  😛

Canada day (the monday) we’re going to be open 9am-12noon.  Come on in for some awesome training.  Prizes for the best dressed.

Coaches Notes:

a 4 Minute plank is not an easy thing to do.  Heck, two 2 minute planks are not easy either!  It’s going to come down to how much you can embrace the suck and hold the position.  OR, strategize with planned breaks.  More asymmetric stuff on the WOD, which will help a lot with core strength, as well as improving the bilateral versions of the lifts.  You should be able to go unbroken on each sides work, then slog through the burpees haha.

Mental Toughness:

With a partner:
Partner 1 – 4 Minute Assault bike
Partner 2 – Plank hold
* when the planking partner is not holding a plank, the biker has to stop.
—1 Minute rest to switch places—
Then do the same thing with places swapped.
*Score is total cals on the bike.

Conditioning – “The Dumbbell is Lava”

5 Rounds for time:
5 Dumbbell Snatch L arm + 5 DB Push Press L arm + 5 DB front squats L arm (50/35)
5 Dumbbell Snatch R arm + 5 DB Push Press R arm + 5 DB front squats R arm (50/35)
10 Burpees

CrossFit Sudbury – 28062017 – Tempting to Touch

Hey Folks!

Boom – thanks for all the wall balls and slam ball action – got some solid data (I’m considering making that one part of the intake process for new folks joining our gym).  Always trying to learn and make things better – that’s just how we do things 🙂

The weather is all over the place it seems – I usually avoid programming running on days when its going to rain, though it’s tough to do that lately.  So I’m just going to program it, and if it happens to be raining when you’re working out – ask your coach about what is appropriate to sub in, or enjoy a refreshing run.  Just don’t slip out there when it’s wet.

Coaches Notes:

The snatches should be somewhat challenging, but you shouldn’t be missing ANY of them.  I want you guys to get used to making lifts and be surprised when you miss one because it’s been so long since you have.  Then we’re going to do a max set of overhead squats (you’ll probably bobble the bar and drop it at some point, that’s ok) – Challenge yourself on them.  When you want to stop and drop or rack the bar… do one more rep.  If you stop on a round number (5-10-15-20 etc.) then you probably could have done 6-11-16-21 etc.)  And if you’re going to do 6, you might as well do a 7th rep.  You get the drift.  You don’t know how much you can do until you do it.  ON the conditioning – a double touch is 1 pull up and then 1 toes to bar.  You have to alternate them.  The lunges are 5 right arm and 5 left arm (or vice versa).  Rest when you need to in order to maintain a steady pace.  You may find doing singles with little rest on the double touches is faster than swinging all over the place trying to find a rhythm.

 Weightlifting – Snatch & Overhead work:

Every Minute for 7 Minutes:
1 Snatch + 1 Snatch Balance @70%

Minute 8:
1 set – Max Overhead squats at the same weight

Conditioning – “Tempting to Touch”

10 Minute AMRAP:
10 Double Touches (1 pull up + 1 toes to bar)
10 Single arm Overhead Walking lunges (50/35 dumbbell, 5L+5R – scale to plate overhead or unweighted)

CrossFit Sudbury – 27062017 – “Cheap Crack”

Hey Folks!

Awesome work on todays epic air squat WOD.  Little blast of intensity is always helpful for waking folks up for the week.  If you didn’t see the newest blog over on the Sudbury School of Fitness site, check it out.

Have fun with this one – there should be time leftover for the cash out, but if not, no worries 🙂

Coaches Notes:

High quality back squats.  Enjoy the slow descent and work to maintain an upright torso.  This’ll help in the long run with most movements.  The slow descent might make you slightly more sore, but it’ll also help condition your connective tissue.  Conditioning is named after an old CF slogan, “smoke you like cheap crack” (back in the CrossFit being hardcore being cool days).  On the WOD – attack those wall balls and get them over with so you can snap out as many slam balls as possible.  The 1 minute rest will help and prepare you for the next interval 🙂  Cash out is there for folks who would like to do it (you know you waaaaant to).


3 sets of 5 Back Squats (3-second descent on each rep) @65%

rest as needed between sets.

Conditioning/Speed work – “Cheap Crack”

5 Rounds:
in 1 minute:
10 wall balls (20/14)
AMRAP Slam Balls (20/10)
—Rest 1 minute after each round—
Score is total slam balls

Optional Cash Out:

6 Rounds:
15 Calorie row
15 Abmat sit ups

CrossFit Sudbury – 26062017 – Heavy Nasty Girls-ish

Hey Folks!

Great weekend – AND we’re into the last week of June (which is kind of sad, though happy for all our teachers, that’s for sure [and students I imagine]).  Just like the rest, this week is looking good!  I mentioned Helen, though she isn’t actually until NEXT friday (the 7th of July).  We have a Nasty girls style WOD today/tomorrow (depending when you’re reading this).  There is also a blog going up on the SSoF site tomorrow (Monday) around 11 about Volume and Intensity – Worth a gander if you’re interested in that sort of thing (increasing knowledge on training principles).

Coaches Notes:

Presses & Rows to work on that upper body strength.  65% should be ok, but treat it as a guideline more than a rule.  Make sure you’re hitting lock out.  If you have issues with lock out on your jerks, or push presses or anything, think about spending a solid 2-5 seconds in lock out at the top before continuing with each subsequent rep.  On the conditioning piece – it’ll likely come down to how fast/efficient you are on the air squats married to whether or not you can do the HPC’s unbroken.  Hook grip will be crucial.

Strength work – Presses & Rows:

Every Minute for 10 Minutes:
ODD Minutes – 6 Presses @65%
EVEN Minutes – 6 Bent Over Rows (same weight)

Conditioning – “Heavy Nasty Girls-ish”

4 rounds for time of:
25 Air Squats
3 Muscle-ups (sub 6 chest to bar pull ups)
155/105 pound Hang power cleans, 5 reps

CrossFit Sudbury – 23062017 – Pop, Lock and Drop it

Hey Folks!

Gav is preparing to take over the lead role in CSI: Miami, haahaha.

Great work to everyone on the WOD(s)!  That’s the first time I’ve felt pukie in a long time.  Tomorrow we’ve got some MORE fun stuff ready for you!  😉

Next week we have a shorter/heavy-ish version of the Nasty Girls, then the week after that we have Helen.  Some beauty WODs are coming down the pipe.  Good goal on Helen is to shoot for sub 10 minutes (or sub 9 if you’re already sub 10 – at some point it comes down to just running faster)

Coaches Notes:

The stamina work will either be limited by your chest to bars, but more likely, trying to fit in 14-16 wall balls in 30 seconds.  So push hard on this section, it won’t last too long.  The WOD is ALSO a sprint.  Crush extreme on it.  The main goal of the stimulus is to get you guys doing 5 burpees in like 3 seconds.  The Power Cleans are for practice/strength/power development, and the shuttle runs for agility/speed.  It’s only 3 minutes at a time – ATTACK it.


Every 30 seconds, alternating movements each interval:
Add 2 wall balls each interval
Add 1 chest to bar pull up each interval (scale to chin over bar, or banded strict)
If you “fail” an interval, you’re done. (yes, even though you didn’t fail the other movement).

Conditioning – “Pop, Lock and Drop it”

3 rounds for total reps:
3 Minute AMRAP:
3 Power Cleans (60%)
5 Burpees
100m Shuttle Run (out 25m, across 50m, back 25m)
—rest 1 minute between rounds—

CrossFit Sudbury – 22062017 – Amanda

Hey Folks!

Couple great sprints today – good work!  Yes I know the sleds had lots of rest between them.  Yes, you guys still slowed down significantly on your third push versus first (during the same interval).  Yes, that means I put the right time domains 🙂  Sometimes rest is a little “boring” (but not so bad if you shoot hoops between intervals!)

Amanda today!  It’s a great WOD.  It’s even better if you scale it properly (down or up).  For the set of 9 snatches, you should be able to do the 9 unbroken, though you probably wouldn’t choose to (hopefully that makes sense).  Three sets of 3 with short rests is probably a better idea.  With the Muscle ups – do them unbroken if possible, and if not, make sure you don’t fail any reps.  So drop down off the rings/bar before you fail and take a few breaths before jumping back up.  Sub in Chest to bar pull ups, or strict banded pull ups, and dips/ring dips at an equal amount of reps, if need be.

Coaches Notes:

See above

Benchmark – “Amanda”:

For time:
Squat Snatches 135/95#

Bonus Conditioning – “Legs like linguini”:

3 Rounds for time:
8 Back Squats @70%
25 Cal Assault bike


CrossFitter of the Month – May 2017

Hey Friends!

It’s our favourite time of the month – We get to feature another of our awesome members! 🙂  This month we’re highlighting someone I was surprised to know wasn’t picked yet.  This person displays hard work, grit and determination every time they’re in the gym, or competing at one of our competition.  He finds time to fit fitness into his life, despite the other responsibilities and commitments life throws at us.  This month, we’re proud to recognize…


Here are his answers to our questions! 🙂

Name: Marty Champagne

Age: 36

Occupation:  Product Manager

What was your exercise experience prior to CrossFit?

I participated in multiple sports throughout high school and college.  Afterwards, I paddled on a somewhat competitive Dragon Boat team for several years.  Throughout that time I had been attending the typical Globo gyms for strength training and then worked on endurance training by cycling, running, skiing, etc…

How long have you been doing CrossFit and why do you choose to CrossFit?

I’ve been doing CrossFit for 3 years.  Every once in a while life gets busy and I have to pull away for a bit, but then shortly after I get the sincere “We Miss You, Marty!” email which motivates me to get back in.  It’s sometimes difficult to prioritize time for health and fitness over other aspects of life.   With CrossFit, I know that the awesome coaches will always help me to maximise my fitness intake within the one-hour time slot.

What is your favourite part about CrossFit?

I love the friendly but competitive nature of CrossFit.  I find myself constantly pushing that extra little bit to try and match or surpass my past results.  Even though it’s definitely not always gains, it’s a good motivator to understand how good or bad the results are.  Having CrossFit friends doing the workouts with me also helps motivate better results.

What are the accomplishments you are proud of?

My biggest accomplishment so far is having kept relatively healthy and fit.  This is especially important to me as I look forward to being able to participate in all sorts of fun fitness activities with my two beautiful little girls for many years to come (Alexia – 2 ½  and Mia – 1 ).

Favourite workout or lift?

My favourite workouts are the long grinders.  Maybe not so much during the workout, but I love the feeling of accomplishment when they are done and I’m stretched out on the floor unable to pick myself up

Anything  else you would like to share please feel free

At first, I was slightly hesitant about joining CrossFit.  However, a friend (Beau Frescura) just wouldn’t shut-up about how great CrossFit was and how I would really like it.  Eventually, I signed up for the intro and soon found out he was right.  The fitness, the coaches and the friends are all really great – I’m very grateful to have been introduced to the CrossFit community and I inspire to making it to the games someday (at least as a spectator).

CrossFit Sudbury – 21062017 – “Dub Guns”

Hey Folks!

Great work today – CLASSIC CrossFit metcon there.  We’ve got some pistol work lined up – so make sure you’re getting some good movement prep in (the sled pushes should help warm you up).  Amanda on the slate for Thursday.  The Snatch work we did last week (if you were in that day) should give you a very good idea as to how much weight to use on this benchmark.  If you weren’t using 135 for at least your set of 5, then you shouldn’t be using it for this workout – which isn’t a bad thing!  You don’t want to spend a bunch of time staring at a bar or worse, failing reps.

Coaches Notes:

Sled pushes!  teams of three make it very convenient (and way more fun) to get a 2:1 rest to work ratio.  The sled should always be moving in that scenario, and if you’re givin’ er crap then 1 minute should be plenty of time to work on it at a time.  This should be an ALL OUT effort.  Dub Guns is either going to be “easy” for some folks, or very frustrating (if you’re bad at both pistols AND double unders) – but take it in stride and get the quality practice in there.  It shouldn’t be too long of a workout, either.  You can sub in single leg squatting to a bench or box, or even doing step ups (or weighted step ups).  The WOD isn’t too long and the sprints will last 7 minutes, so there’s some optional, extra “cardio” in there.  Holding a split for as long as you can is a good way to develop mental toughness, good breath timing, and technique (better technique means doing something like this being EASY compared to terrible).


In groups of 3:
Partner 1 pushes the sled 20m (the width of our two units)
Partner 2 pushes it back
Partner 3 pushes it back
etc. etc. etc.

1 Minute of work, 2 Minutes rest. 3 Rounds. Record total distance covered by the team. Don’t go too heavy.

Conditioning “Dub Guns”:

For time:
21-15-9 Pistols
42-30-18 Double unders

*Alternating movements (21 pistols, 42 DUs, 15 pistols, etc.)

Cardio (Optional Cash Out):

Hold a challenging split for as long as possible (nothing crazy – Men can ball park somewhere around a 1:50-2:00, women somewhere around 2:05-2:15)


CrossFit Sudbury – 20062017 – Triscuits

Hey Folks!

whooooo – that looked like a spicy one.  Real mental test from what I saw.  In case you were wondering, you weren’t meant to get too many wall balls.  I programmed a similar WOD in the past and you guys got too many wall balls last time haha, so I made it more difficult.  The important stuff got worked on though (C&J and Toes to bar) – as well as that area between the ears.

Don’t forget, with the addition of more running over the summer, and us still doing box jumps and skipping occasionally – your achilles tendons/calves are going to get a little beat up.  Make sure you’re foam rolling, stretching, laX balling, and otherwise giving some lovin to those lower legs.  If you need help – speak with one of our therapists before things get too gnarly.

Coaches Notes:

Double overhand deadlifts – to help with your grip strength, as well as to prevent asymmetry.  They’re harder for sure, and if they’re WAY harder, then you need the work on your grip 😉  For the handstand work, challenge yourself, but also be reasonable.  It’s practice, which means high quality, deliberate work.  Quality trumps quantity EVERY.  SINGLE.  TIME.  Because improving the quality of your movements will translate to greater quantity.  Improving the quantity of your movements without respect given to quality, will just get you injured (which is the opposite of fit).  Trust me/us on this one.  I’m/We’re slightly trained in this area of expertise.  For the conditioning work, keep moving is the name of the game.  Triscuits aren’t that good, but for whatever reason you keep eating them (if you’re eating them).  The weights/heights/reps aren’t enough for you to need to stop for any lengthy amount of time.  Set that pace… and then go slightly faster than it.  (just make sure you’re lifting your feet on the box jumps!)

Strength work:

Every Minute for 10 Minutes:
ODD Minutes – 5 Deadlifts @70% (double overhand grip, no hook)
EVEN Minutes – 30 seconds of Handstand push ups (or a hold, or some combination of the two, or add in some dumbbell presses).

Conditioning – “Triscuits”:

12 minute AMRAP:
4 Push Press (135/95)
8 Box Jumps (24/20)
12 Walking Lunges