CrossFit Sudbury – 29092017 – Spicy Cheesy Gordita Crunch

Hey Folks!

Great work today – Glad you guys didn’t get an unreasonable amount of wall balls today haha.  I bet you don’t normally run that fast, just sayin’.

It’s friday (already!) and temperatures are reasonable again (sorry if you were loving the heat, I don’t know if I can handle sweating anymore).

Keep up the great work on the squats and deadlifts – we’ll continue them for another couple weeks at least, and then we’re going to eye a clean and press cycle, I think.  that seems like the next logical choice.  Then when we get to snatches after that, it’ll be a little PR city.

Coaches Notes:

Bit of a grinder for ya on a beauty Friday.  For the mens slam balls, there are two 40’s, one 45, a 50, and an 80 (if you’re feeling ambitious).  Have at it!

Conditioning – “Spicy Cheesy Gordita Crunch”

20 Minute AMRAP:
50/38 Cal Assault bike
40 Toes to bar
30 Power Snatch (115/73)
20 Slam Balls (40+/30)
10 Muscle ups (sub in 15 chest to bar pull ups + 15 dips)

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Learning my why: Answers, Questions, and Truths

Hi Folks,

Kristins post about part of her story (stay tuned for the rest!) inspired me to think about my own story, and why I’m here, doing what I do.  Here is what I’ve come up with (though I reserve the right to update this as time passes, haha).

Why do I do it?

To be a source of trustworthy knowledge and actionable steps that people need so that they can improve their lives exactly how they want to and maybe even more.

  • I’ve always wanted to be the person people went to for help.
  • I’ve seen how valuable being that person can be, and being able to provide that to someone fills my soul up.

That was the TLDR version.  Read on for how I got there.  Starting with story time…

When I was young, I was being foolish around a pool table and ended up hitting my face on the side of it, cutting up my gums pretty good/bad.  It was during a family function and one of my uncles, a firefighter, was there to help.  At the moment I was afraid and worried that I had done something that would, a: be a problem permanently (in an aesthetic/health respect), and b: get me in trouble with my parents (I told you I was young, though I think that fear never goes away haha).  Immediately, my uncle took calm control of the situation and helped make a plan that assessed where I was between serious injury, and a bump/bruise (it ended up just being a gnarly flap of skin that tore off my gums with a lot of blood that made it look bad) while he also made it all seem like a team effort to help save me and the evening.  It was inspiring to say the least (and I was fine… just being a wimp).  Onto the next story…

Both times I injured my shoulders (one, a clavicular fracture while snowboarding, the other a dislocated shoulder while playing football.  Different shoulders, years apart), I went to the walk-in clinic/hospital and saw a doctor.  While I didn’t enjoy the wait time (none of us does, but it’s a necessary part of having a non-life threatening injury), I appreciated the focus and methodical approach the doctors that ultimately saw me had, as well as their conclusions and reassurance that in time, I’d be just fine.

I’ve always wanted to be like those people.  I’ve always wanted to be the person that people felt comfortable asking for answers (at least the ones related to health/wellness).  I always wanted to be able to provide measured, calm answers to questions that innately inspire a certain level of fear in people.  Taking away fear, I think, is a pretty valuable skill.

So, my goal from a young age was to be involved in healthcare.  I originally thought I would go “be a doctor”, but as I got into my third and fourth years of university, I learned that for me, being a medical doctor wasn’t going to provide me with the tools I needed to answer the questions I wanted to answer.  So I explored other options (Physiotherapy, Speech and Language pathology, Audiology, Population and Community Ecology, Chiropractic, Osteopathy, Naturopathy) for school, and even looked into applying to the fire department (they wouldn’t hire colour-blind folks back then).  It eventually took me to Chiropractic college, where I enrolled in their doctor of chiropractic program, as well as their masters of science in applied clinical nutrition programs.  I attended a lot of lectures and labs, and read and studied a LOT.  I learned a lot.  It was such a great thing to think that if I just read and learned as much as I could – if I read all the literature about all the things within my scope of practice (where I could help people), I would finally have all the answers.

Throughout my quest to learn the answers, I learned some hard truths:

First, the textbooks, and some of the information from lectures, labs and skill work would that I was learning, would be obsolete by the time I was allowed to use it.  Not surprising and somewhat easy to mitigate by always working to continue learning.

Lesson Learned:  You never get to stop learning if you want to be the one providing the answers.

Second, the scientific literature (what I always thought was like gospel, untouchable and un-taintable) was/is biased, unpredictable, and in some cases purposely falsified to serve the needs of those who might benefit from it (sometimes, honestly, as the author wants to see their hypothesis come true, and sometimes in more sinister ways).

Lesson learned:  Scrutinize what you read.  Does it make sense?  Does it fit with everything else we know?  If it doesn’t, WHY?  

Third, most people that DO come to you with questions, will have a somewhat unique and different question than everyone else that has, which makes their answers also unique and different.  It will be very rare that a person presents like they do in the textbooks/classes/exams.

Lesson Learned:  Providing solutions isn’t, and will never be a “recipe book” or “menu”.  You can’t just file people into tidy and neat categories and each and every case needs to be addressed individually, which requires a lot of patience, willpower, and open-mindedness.

So.  Learning that having the answers to the questions people were asking was going to be very difficult, and in most cases, fairly disappointing, has been hard to accept.  But, as difficult as it is to accept it, it’s the truth.  And one of the most important things I’ve learned is that there is something more important than being the person with the answers; and that is working tirelessly to be someone who provides the truth – even if it means revealing that those we would expect to have solid answers on, still don’t.

So why do this?  Why put in thousands upon thousands of hours reading, attending seminars, and learning about manual therapy, modalities, food production, different diets, food allergies, intolerances, dyskinesias, program design, rehabilitative exercises, barbell strength, weightlifting, gymnastics, energy systems, fueling systems, fasting, ketogenic dieting, sleep and recovery, stress relief, belief systems, habit building, time management, and a list of other things, some known and some unknown, that will NEVER end?

To be a source of trustworthy knowledge and actionable steps that people want and/or need so that they can improve their lives exactly how they want to and maybe even more.


Thank you all, from the bottom of my heart, for providing me with the opportunity to do so.

Your friend,



Originally posted at

CrossFit Sudbury – 28092017 – Frustration

Hey Folks!

Great work on Diane – It’s deceiving, how could 90 reps take a long time?  Handstand push ups always get ya.

We’re almost at the end of September, which is kinda crazy, but we’ve got some fun things coming up over the next couple months.  Plus, there’s also Thanksgiving AKA Pumpkin pie day. Mmmm.

Coaches Notes:

Recovery Squats paired with Suitcase carries (subbed in for typical deadlifts).  The grip strenth and core strength will help out for sure 🙂 Try to make it the full 200m without letting go of the KB (you could also use a dumbbell).  On the WOD – 50m is 3 garage doors over and back in either direction.  Run fast, crank through some med ball cleans (the old school kind, a squat clean, not the new “cleans” which is more of a stone shoulder).  And THEN have at it on the wall balls!


Warm up to and complete:
2 sets of 10 Back Squats @65%
Suitcase carry 200m (70/50) Right hand
Suitcase carry 200m (70/50) Left hand

Conditioning – “Frustration”:

7 Rounds for total Wall Balls:
In 1 Minute:
50m Run
5 Med Ball Cleans (20/14)
AMRAP Wall Balls
Rest 30 seconds

CrossFit Sudbury – 27092017 – Diane

Hey Folks!

Beauty little lung burner for the heat.  I’ve heard the best way to fight a fire, is with more fire.  It’s probably terrible advice, but I’ve heard it.  Funny you never hear that you should fight water with more water (except maybe in a water gun/balloon fight, though it’s been way too long since I’ve had one of those).  ANYWAY…

Diane today!  Deadlifts and HSPU’s to lighten up your day 🙂  Depending on where you are with your HSPU’s, you’ll likely want to plan to break them up ahead of time, or have an adequare scaling option (off a box, DB push presses/presses, handstand holds, etc.) – ask your coach and we’ll get you set up!

Coaches Notes:

Benchmark day!  Get on those deadlifts and HSPU’s.  Pace out the HSPU’s and push the pace on the deadlifts (with beautiful form, of course).  Then, after that, we’re sprinting on the rower!  6 minutes with only 3 of those minutes working.  Can you get 800/1000 metres?

Benchmark – Diane:

For time:
Deadlifts (225/155#)
Handstand Push-Ups


6 rounds for total metres:
30 seconds rowing
30 seconds rest

CrossFit Sudbury – 26092017 – Butternut Squash Soup

Hey Folks!

Great work today with a whole bunch of squatting, and a little hinging and running 🙂  I know we’ve been killing running lately, but we only have a limited amount of time left to work on it before we have 6 months of rowing, skipping and biking (maybe burpees too).

You guys have been killing it on this squat cycle!  Just keep inching up your squats every week and soon enough you’ll be doing those 5 sets of 2 at 100%.  Imagine that 😉

Rowing was awesome on the weekend – We’ll be looking to organize some more events SOON too – we’ll keep you up to date as soon as we can!

Coaches Notes:

Jerk Practice along with some beauty core and posterior chain work.  It’ll be a challenge to get things done within the minute.  You’ll be tempted to do more weight on the lunges.  Don’t (unless you want to be very sore).  Quick little lung burner for the WOD – Dial those dubs in and you’re in for a quick workout!


On the Minute for 10 MInutes:
1 Push Jerk + 1 Split Jerk
4 Knees to elbows
6 walking lunges with a weight (35/25 in the goblet position)

Conditioning – “Butternut Squash Soup”:

3 rounds for time of:
50 Double Unders
15 Power Cleans, 95/65 lbs
10 Burpees

CrossFit Sudbury – 25092017 – Emeril Legasse

Hey Folks!

Holy warmest weekend of the summer!  HUGE Congrats to Steph and Monty on their awesome wedding – we were so honoured to be able to share the day with them.

Rowing went really great – and though we are far from making the olympics, it is always cool trying new sports and gaining a more accurate appreciation for how much skill and athleticism it takes to do them.

Yeah Britney! (20 seconds into the video)

Coaches Notes:

More heavy squats.  We’re adding more weight.  These should be some challenging 2s but you still shouldn’t be failing (just surprised at how heavy you can do a double for!)  Deadlifts are more “recovery deadlifts”.  On the WOD, we’ve done this one in the past (June 28, 2016 and September 9th 2016) so look up your old scores and prepare to blow them out of the water.  Hang on for as long as you can on the squats and attack the run knowing you get to rest afterwards.

Strength work:

Warm up to and then complete:
5 sets of 2 Back Squats @Heavy (80-90%)
then drop down the weight and complete:
2 sets of 7 Deadlifts @Light-Moderate weight (~70% at this point)

*These should be heavier than the last time you did the same rep scheme

Conditioning – “Emeril Legasse”:

For time:
20 Front Squats @40%
800m Run
1 Minute Rest
20 Front Squats @40%
800m Run

CrossFit Sudbury – 22092017 – Gemini Man

Hey Folks!

Great work today – looks like you guys really stuck it out.  You guys just love a good suffer-fest every so often eh?

Don’t forget – we’re rowing Saturday – so come check out the watersports centre and hop in a boat with us!

Coaches Notes:

More Squats & Deadlifts!  Time to add some more weight to your classic 3×5 and 3×3.  Then we have a beauty conditioning piece that pretty much requires that you not stop moving :).  There’s no real easy or difficult piece to the workout, so move quick during your strengths, and move deliberately or plan rest during your weak points.

Strength work:

Warm up to and then complete:
3 sets of 5 Back Squats @65%
then, do a couple warm up sets and complete:
3 sets of 3 Deadlifts @70%

Conditioning – “Gemini Man”:

5 Rounds for time:
300m Run
9 Overhead Squats (115/73)
15 Slam Balls (30/20)

CrossFit Sudbury – 21092017 – Holleyman

Hey Folks!

Team Series WOD #2 is posted up!  Should be a doozy and a half!  Fun though 🙂

Come on out on Saturday (we’re closing the gym as we’ll all be at the Watersports centre rowing with Emily!) and enjoy the beauty weather on the water.  Wear sunscreen or bring a hat or something!

Coaches Notes:

This is long grinder.  The reps are short, but don’t make the mistake of sprinting thorugh this.  THe HSPU’s will catch up to you, so take your time addressing the bar on the power clean, and do the wall ball deliberately (using as much legs as possible).  Then crank out the HSPU’s.

Hero WOD – “Holleyman”:

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 RFT:
5 Wall Balls 20/14#
3 Handstand Push-Ups
1 Power Clean 225/155#

30 Minute CAP (or scale by reducing the total number of rounds)

CrossFit Sudbury – 20092017 – Brisket

Hey Folks!

Hump Day!  The week is flying by – the weather is beautiful, the training is of the highest quality, and the Squats and the Deads are coming along nicely!  You guys are crushing some serious weight for sets of 10.  Keep it up!

I haven’t seen anyone getting antsy about the squats or deads, which is good, as we’ll keep riding the gains out for a bit longer (few more weeks, likely).  So keep challenging yourself, and ask for variations to your coach if you’re getting bored 🙂

Coaches notes:

Reverse Lunges, stepping the leg back to set the knee down and then stepping back through.  It’ll load the front leg a little more, and mimic a pistol slightly more than doing a forward lunge.  No real secret on the WOD – it’ll come down to the willingness to keep moving during the squats, slam balls and bike.  Let’s just leave the bikes upstairs all day.  Saves us having to bring them down and back up.

Strength work:

Alternating EMOM:
ODD Minutes – 3 weighted dips
EVEN Minutes – 6 front rack reverse lunges (3 per leg) @whatever weight seems appropriate.

Conditioning – “Brisket”:

2 Rounds for time:
25 Sit ups
25 Goblet Squats (50/35)
25 Slam Balls (30/20)
25 Bike (Cals)

CrossFit Sudbury – 19092017 – Helen

Hey Folks!

That was a beauty combo – more or less two conditioning sessions that required a good amount of strength combined with either stamina or speed.  AND we shouldn’t end up being too sore from it either.

We’ve got Helen up tomorrow – gotta take advantage of the warm weather while we still can – and Helen is such a great workout, I can’t rob you of doing it one more time before the summer is up 🙂

Coaches Notes:

More Squats!  Yessssss.  Remember, even though you’ve been adding weight each set (and you still should be!) doesn’t mean it would be a good choice to fail any reps.  These sets of 10 are meant to be challenging, but still doable.  Helen is always a good time.  Swings are american style.  Grip will be challenged for sure, as will your lungs.  If you’re able to do the movements unbroken, then it’s time to run the 400’s faster (oh yay!)


Warm up to and complete:
2 sets of 10 Back Squats @Light-Moderate weight
then warm up to and complete:
4 sets of 2 Deadlifts @Heavy

*These should be heavier than the last time you did the same rep scheme (Sept. 10, 2017)

BenchMark – “Helen”:

3 Rounds for time:
400m Run
21 Kettlebell swings 50/35 (overhead swings)
12 Pull ups