CrossFit Sudbury – 01112017 – Nate

Hey Folks!

Great work today – Hope it was a nice little change up from some of the heavier stuff we’ve been doing.  Today we’ve got a personal favourite, Nate, which is a bit more skill based, but also a fair amount of lungs.  Ultimately for me my triceps end up being the limiting factor (in coming out of the dip in the Muscle up, or finishing through on the HSPUs).  It’s a long one – but a beauty.

Hopper Games this Saturday are going to be super fun! 🙂 Lots of folks signed up – which means lots of fun, and some delicious beer chugs afterwards (if you’re into that – you can chug some pink drink otherwise).

We’ll be announcing the WODs Friday night – on facebook live, right after we’ve closed for the evening 😉

ALSO – Save the date – CFSuds Christmas Party 2017 is going down on December 9th.  More details to come soon.

Coaches Notes:

Nate is a LONG workout (20 minutes), so pace yourself, and find your rhythm.  You can pretty much drive hard into kettlebell swings every time, but otherwise, find your pace on the muscle ups (pull ups) and handstand push ups, as they’ll be the limiting factor.

Benchmark – “Nate”:

20min AMRAP
2 Muscle-Ups (sub in 4 chest-to-bar/whatever style pull-ups work for you)
4 Handstand Push-Ups
8 Kettlebell Swings 70/53#

CrossFit Sudbury – 31102017 – Just Breathe

Happy Halloween Folks!

There will likely be some sore abs today 🙂 You’re welcome 😉

Do your best to take it easy on the treats – but don’t completely deprive yourself.  If you go lighter on the carbs throughout the day, you should be able to sneak a few of your favourite treats in in the evening.  Make them worth it though, don’t waste them on some rockets or tootsie rolls.

Coaches Notes:

Power Clean consistency work.  Finish hard and move those feet DOWN, not OUT.  Big jumps fast elbows.  Then we’ve got a nice lung burner that will blow up whats left of your core too.


Every 30 seconds for 8 Minutes:
1 Power Clean @70%

Conditioning – “Just Breathe”:

For time:
50 Cal Bike
100 Sit ups
1000m Row

CrossFit Sudbury – 30102017 – Off-Suited 2 & 7

Hey Folks!

The colder weather is upon us, but it means we get to rock some hoodies, enjoy some warm beverages, and try putting pumpkin spice on everything.  Hope you all had an epic weekend – we had a hell of a class on Saturday at 9am, and in case you’re loving that 9am Vibe, we’ve now got 9am classes on Tuesday and Thursday too!  MORE fitness – SO fun.

This coming weekend (November 4th) we have our Hopper Games coming up – it’s going to be super fun and we’re pretty stoked about it.  Make sure you’re signed up if you haven’t yet – I’m working on finalizing heats and that kinda stuff – so it’ll be helpful to have some final numbers soon.

Coaches Notes:

Rep efforts on the Squat.  We’re going to hit these for the next few weeks, to help get some squat volume in, and add more strength to the squat portion of the clean & jerk (and everything else).  Make sure you’re getting enough rest between sets, but play around with some stuff you’re bad at or working on.  Another WOD with planned rest – that means you guys should be moving FAST during each round.  Just sayin’.

Strength work:

Back Squats
5 @55%
5 @65%
Max reps @75% (minus 1 rep – If you know you won’t make it back up – don’t bother doing that last 1/2 rep)

* Rest as needed between sets. Work on a weakness during your rest (pull ups, double unders, handstand walks, etc.)

Conditioning – “Off-Suited 2 & 7”

7 Rounds for time:
10 Wall Ball
10 Burpees
10 V-ups
30 Seconds rest

CrossFit Sudbury – 26102017 – 2k Row!

Hey Folks!

Almost missed posting this.  There are a LOT of things going on these days 🙂 It’s exciting, but it’s definitely keeping us busy!

not much to say other than You guys are rock stars and to keep up the awesome work!

Coaches Notes:

Pause front squats to test your position resiliency – followed by some jerks on tired legs.  Ths is where technique matters.  If your legs feel cooked, dial it back a bit from 70%.  Find a fairly quick/solid pace on your 2k row and hold it for 6-9 minutes.  You can play around with your pace here and there, but I wouldn’t futz around too much with it.

Strength work:

Every 2 Minutes:
3 Pause Front Squats @~70% of your Front Squat
2 Push Jerks

*No rushing, you’ve got lots of time – High quality movement and an active pause in the bottom.

Benchmark – 2k Row:

2000m Row, for time.

CrossFit Sudbury – 26102017 – van Niekerk

Hey Folks!

So that was a bit of a doozy.  Great mental test – and a good way to test our pacing/ability to recover between efforts.  I don’t care if you did all 10 rounds, or only snuck in a few, it was a challenge and you guys rocked it.

Not this weekend, but the weekend after we have our Hopper Games!  Make sure you’re signing up in the gym – it should be a lot of fun, and we’re going to hit up the stack afterwards for some delicious brewskis.

Coaches Notes:

Some touch and go power cleans & sprint work to energize your day (and fire up those fast twitch fibres), followed by a longer, lighter workout that will tax the lungs more than the mind (I imagine).

Strength & Speed:

5 Sets:
3 Touch and Go Power Cleans @70%
Sprint 100m
Rest as needed between sets.

Conditioning – “van Niekerk”

3 Rounds for time:
400m Run
9 Dumbbell Thruster R arm (50/35)
9 Dumbbell Thruster L arm (50/35)
12 Slam Balls (40+/30)

CrossFit Sudbury – 25102017 – Salt & Vinegar

Hey Folks!

Nice little “Annie” variation today – Time really came down to how your Double Unders went today.  If you’re still working on mastery with double unders, they’re a great movement to sneak in between sets of strength work (when I’m not sneaking stuff in there for you), or to practice as you cool down.  Many of you already take these opportunities, but if you haven’t, get it in ya!

The week is flying by – and the weather is cooling down – but don’t you fret, we still have some running to do!  Just make sure you bring some long sleeves, or a comfy hoodie to keep you warm while you crush your workout.

Todd is dropping knowledge on folks tonight (Wednesday) at 7pm.  Come on out, enjoy some cider, and get inspired 🙂

Coaches Notes:

Programmed rest for the win!  The minute rest will feel “inconvenient” for the first couple rounds.  It might even be slightly excessive – but I want you folks to maintain your quality of movement, and intensity.  If the movements are overly complex to allow intensity – you can sub front squats for overhead squats, and/or heavy Kettlebell swings for DB snatches.  Ultimately, if you’re approaching this right, each round should be pretty close in time.

Conditioning – “Salt & Vinegar”

10 Rounds for time:
15 Wall Balls (20/14)
12 Dumbbell Snatch (50/35)
9 Pull-ups
6 Overhead Squats (135/95)
Rest 1 Minute

CrossFit Sudbury – 24102017 – Mini-Annie + Kettlebells

Hey Folks!

Great work today on the “sprint”/toes to bar workout!  You guys can MOVE.  Make sure you’re checking out the calendar in the kitchen area, as well as the announcement whiteboard to make sure you’re up to date with goings-on in the gym – Lots of fun stuff coming up!

If you haven’t signed up for the “Hopper Games” – get on it.  A few fun/competitive WODs and then some beers with your friends is a great way to spend some of your Saturday!

Wednesday night – Todd is speaking about how to build/cultivate a healthy mindset – Come on out make some serious mental gains!

Coaches Notes:

Some decently heavy cleans and lots (hopefully) of ring dips.  Feel free to sub in the dip bars for these as the goal is strength acquisition.  Stay over the bar in the hang position, and make sure you’re driving those feet into the floor and FINISHING – all the way UP and BACK.  The WOD should be a fairly quick one again – get after it! 🙂

Strength work:

5 Sets:
3 Hang Cleans @70%
Max ring dips

Conditioning – “Mini-Annie + Kettlebells”

40-30-20-10 for time of:
Kettlebell Swings (Russian, 50/35)
Double Unders
Sit ups

CrossFit Sudbury – 23102017 – Quack Quack Quack, Mr. Ducksworth

Hey Folks!

Beautiful weekend AGAIN – and now we’re into another week of awesome weather.  We’re starting into a bit of a clean/front squat cycle, and I’m thinking of sneaking in a bit more of a focus on something, but haven’t completely decided what it’ll be yet.  We’ll need to switch into a bit more open based conditioning pieces as we get closer to that date, but for now, I’d like to sneak in/acquire as much functional strength as we can.  You guys have been crushing it, and being very smart about when to forge ahead, and when to dial it back a little bit, so keep up the great work there 🙂

Todd’s walk is this week on Wednesday night, maybe plan to hit up 6pm class, Todd’s talk at 7 and then Yoga at 8.  What a great evening!

Coaches Notes:

Increasing weights across the sets for the deadlifts (starting at 75% for 5, and ending at 90% for 1), superset with Handstand holds or walks.  As usual, focus on quality for these.  For the WOD – the weights/movements are “light” enough that I recommend focusing on your breathing, and noticing the difference of when you need to breath, versus how quickly you can move.  If your movement and breath are linked up, it might be a sign that you’re breathing too quickly or too slowly.  Just something to be mindful of.

Strength work:

Every Minute for 10 Minutes:
ODD Minutes – Deadlifts (5-4-3-2-1 rep scheme)
EVEN Minutes – Handstand Holds/Walking

Conditioning – “Quack Quack Quack, Mr. Ducksworth”:

2 Rounds for time:
25 Push Press (75/53)
50 Air Squats
25 Toes to bar

CrossFit Sudbury – 20102017 – What is Daniel-san was the Villain?

Hey Folks!

Friday – BAM – comes out of nowhere and it demands some skill (todays WOD).  We’re experiencing some beautiful fall days right now – So grab your laptop and desk and set it up outside, or in front of a window at least and soak the unbelievable colours, smells, and feelings involved in the season in.

I’ve personally always been more a fan of spring then fall.  I feel like fall is the “Sunday” of the seasons, while Spring is kind of like the “Thursday” of the seasons.  This would all make Winter the “Monday” of the seasons – THOUGH, if you’ve been checking out our community board (near the bathroom/biosteel display), Mel A (your friend, but also representing Adventure 365) is going to talk to us about picking up some awesome activities throughout the winter, and how to best embrace one of Sudbury’s longest seasons.

We’ve also got Todd’s talk on building a healthy Mindset this coming Wednesday, and SO many other awesome events/partnerships.  Check out the board, get pumped up, and let’s have some fun (in the gym, outside the gym, inside our own minds even!)

Coaches Notes:

Continuing to build more leg drive through the middle of the squat/push press.  Yes, thrusters aren’t super fun, but being good at them will help with being good at other things!  They’re also there to tire your arms out a bit before the jerks – to encourage you guys to drop UNDER the bar on the jerk, as well as finish the drive through the legs.  The pacing piece should be a pretty solid pace – but very doable.  If you need to scale down/up, that’s a good idea.  You should be straining, but keeping up the entire time.  The goal is finding the level of challenge that you can sustain the entire 8 rounds, but that really pushes the boundary of what you’re able to keep up with.


5 Sets:
3 Thrusters @75% of your thruster max (~65% of your Clean & Jerk)
+ 2 Jerks (any style)
*rest as needed between sets. About a minute to a minute and a half.

Pacing/Conditioning – “What if Daniel-san was the Villain?”

8 Rounds, Rotating Every 30 seconds:
Station 1: 5 Handstand Push ups (sub a 15 second handstand hold)
Station 2: 10 Pistols (sub to a box/bench, or banded, or reverse lunges)
Station 3: 15 Slam Balls (30/20)

*If you can’t keep up, treat it as an AMRAP 🙂
**Scale up: deficit HSPU’s, hold a KB for your pistols, go heavier on the slam balls. Choose any/all

CrossFit Sudbury – 19102017 – Isabel & Extra ShMedium

Hey Folks!

Hump day is over (almost).  We have a beauty next 7 days, and you’re through our Squat/Deadlift cycle.  Onto the clean/front squat/other stuff that I deem necessary cycle!  Also, we’re doing Isabel today!

If you haven’t signed up for the hopper games, get on it!  It’s going to be fun and we’re going to have beer afterwards 🙂  There are no down sides!

Coaches Notes:

Isabel!  The WOD says Snatches (implying a squat), but you don’t have to squat – in fact you shouldn’t, as it’ll take longer.  Power Snatches it is!  Don’t muscle snatch them as you’ll burn out WAY too fast and then pressing the bar out will become an issue.  After Isabel, we have a nice little lung burner/sprint work.  Control your breathing and see how quickly you can recover during that 30 seconds.  It should be just enough to giv’er on the Run each time.

Benchmark – Isabel:

30 Snatch 135/95#

Conditioning – “Extra ShMedium”:

3 rounds for time of:
Run, 300 m
7 Deadlifts, 185/123 lbs
14 Push-ups
Rest 30 secs