CrossFit Sudbury – 01122017 – Holy shirts and pants

Hey Folks!

Another week has passed us by – crazy how that happens!

REminder that we’ll be closing early tomorrow (sounds like around 5pm, to prepare for Lululemon)  So make sure if you’re a later friday afternoon worker-outer, that you make it in a little earlier! 😉

Gatchell pool might have an issue, so we’ll have to be in touch about Saturday, but as of now, assume things are still a “go” for swimming!

Coaches Notes:

BEauty CLean & Jerk complex for you guys paired up with some muscle up practice.  The sub is just dips since you guys did pull ups on Thursday.  Just so you know.  WOD is another grinder.  All this prep is going to set you up well for the Open.  Make sure if you’re feeling beat up to dial it back a little.  Sometimes that can be done by going lighter, and other times by going heavier (and getting less rounds).


Every Minute for 10 Minutes:
ODD Minutes:
Clean + Front Squat + Thruster + Jerk @70% of your Clean 1RM
EVEN Minutes:
2 Muscle ups (sub 2-4 dips)

Conditioning – “Holy shirts and pants”

4 Rounds For Time:
12 Deadlifts (155/115)
12 Air Squats
8 Hang Power Cleans (155/115)
8 Ring Rows
4 Thrusters (155/115)
4 Slam Balls (40+/30)

CrossFit Sudbury – 30112017 – Up Up and Away!

Hey Folks!

Great work today – Lots of wall balls, KB swings and sit ups in a bit of a sprint style workout.  Hope you all enjoyed it, and are feeling fitter for it 😉

We’ve got lots of great stuff coming up soon – lululemon, swimming at the Gatchell pool, Christmas Party, Coaches Café with Mel from Adventure 365 (also long-time, extra-awesome member)

If you’ve got an awesome idea – let us know and we’ll see if we can put it together or help you with it!

Coaches Notes:

Pull up and core/symmetry work, followed by a LONG grind.  Set a pace and take your time/get the rope climb over with.  I know that sounds like an oxymoron, but you should not rush to do the rope climb, until you’re doing it.  Rest adequately so that you don’t need to spend any longer ON the rope than you need to.

Skill work:

Every 90 seconds for 5 Rounds:
7 Chest to bar Pull Ups
1 Turkish Get Ups/arm

Conditioning – “Up Up and Away!”

AMRAP in 20 min:
1 Rope Climb (15′)
7 Shoulder To Overhead (95/65)
7 Toes to Bar
21 Double Unders

Scale up: (135/95)

CrossFit Sudbury – 29112017 – “Ahhh, that sure is warm”

Hey Folks!

I’m proud to tell you that there are NO burpees in todays training.  Yesssss.  This weekend.  Lululemon – Swimming – and we’re 1 week away from our Christmas party.

Coaches Notes:

Clean work!  BIG finish, and maintain the hook grip!  on the WOD – you should be able to maintain some continuous movement, despite the larger rep ranges.   Plan your sets and rest!


Power Clean 5×5 @70%

Conditioning – “Ahhh, that sure is warm”:

42-30-18 Reps For Time:
Wall Balls (20/14)
KB Swings (24/16)
Sit Ups

Scale Up: (32/24)

CrossFit Sudbury – 28112017 – Swimmy-Swammy…

Hey Folks!

Great work today – We last did the Filthy Fifty on the 26th of April, and I hope you PR’d it, or at least had a smile PR (or maybe a less amount of F-Bomb’s PR).

More fun tomorrow with a little mini-WOD as part of the warm up.

If you didn’t get an email about this weekend:

  • LuluLemon is coming to put up a pop-up shop!
  • We’re closed on Saturday at the gym but are going a Swim WOD at 11am at the Gatchel pool!

Coaches Notes:

Some upside down practice and single leg work – followed up by a BURNER.  MOAR Burpees!  Take your time prepping for the handstand push ups and pistols, and use the warm up mini-WOD to help with it.  If you rush either/both you’re kinda missing the point.  Be mindful of where your bar bounces, but otherwise get a move on, on the WOD.

Warm up Mini-WOD:

2 Rounds:
400m Run/500m Row
20 Shoulder Taps / 40-second handstand hold
10 Dumbbell Front Rack Lunges (not the weird ones we did in the open)
20 Sec. Hollow Hold

Skill work:

Every 90 seconds for 5 Rounds (For Quality):
6 HSPU / 2 Wall Walk
6 Pistols (3 per leg)

Conditioning – “Swimmy-Swammy…”

1-2-3-4-5-6-7-8-9-10 Reps For Time:
Power Snatch (75/55)
Scale Up: (115/75), Burpee Over Bar

CrossFit Sudbury – 27112017 – Filthy Fifty

It’s the Filthy Fifty!

See you in a few hours!

Coaches notes:

Don’t waste time with your hands on your knees.  Plan your rests ahead of time and push hard on the movements you know you’ll be good at.  KB swings are overhead.

Benchmark – Filthy Fifty:

Filthy Fifty!
For time:
50 Box jump, (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings (45/33)
50 Wall ball shots, (20/14)
50 Burpees
50 Double unders

CrossFit Sudbury – 24112017 – Pinky & The Brain

Hey Folks!

Boom – Friday!  We’ve got a little two-fer for ya.  If you warm up efficiently and plan things out well – you should have some time left over today to mobilize, work on weaknesses, etc.  but save it for afterwards 🙂

Coaches Notes:

Couple of mean couplets to close out the week!  Load your bar in a smart way, though you’ll have some quality time to re-load your barbell and prepare mentally for the next AMRAP.  12 Minutes is a little longer, and the weights aren’t too heavy, so some steady movement is the name of the game.  If you’re sneaky on the clean & Jerks, you can use the dip/receiving position of the clean as your dip on your jerk.

Conditioning – “Pinky & The Brain”

AMRAP in 12 min:
6 Deadlifts (185/123)
12 Burpees


AMRAP in 12 min:
6 Power Clean & Jerk (135/93)
12 Pull Ups

CrossFit Sudbury – 23112017 – Come in like a wrecking ball

Hey Folks!

Pow Pow!  Here’s the WOD

Current Challenge – Plan your cheat meals – be reasonable about them – and plan a high quality meal for the meal after your cheat meal.

I used to watch Wok with Yan and Yan can Cook all the time as a kid.  I might have to pick up cable just so I can watch the food network again…

Coaches Notes:

Lots of front squats to help with some recovery/hypertrophy.  Followed by a bit of a longer grind with some higher rep push ups and wall balls.  Keep chipping away and have some fun with it!


Every 90 seconds for 5 rounds:
7 Front Squats @60%

Conditioning – “Come in like a wrecking ball”

40-30-20-10 Reps, For Time:
Push Ups
KB Swings (50/35, Russian)
Wall Balls (20/14)

Time Cap = 20 min

CrossFit Sudbury – 22112017 – Chef Pasquale

Hey Folks!

I’m pre-writing the next few posts so I won’t pretend to know how they went – except that you guys probably crushed it (you always do).

Hope you guys are having fun with it lately!

I’d like to try and make a more formalized “challenge” each month, but until I sort out how I want to present that – I’ll just post it here:

For the next few months – I want you guys to plan your cheat meals.  Plan them intelligently (maybe for your Christmas party [or ours!]), so that you don’t have to feel bad at all when you kick your heels up in a social setting.  Then back to normal afterwards.  Don’t plan a cheat meal/day that has you waking up in Tijuana surrounded by strippers and drugs – you know… have a beer or something, maybe some ice cream or pizza with friends.  So that’s the challenge!  Plan them with as little frequency as your sanity will allow.  You’d be surprised how feeling amazing all the time convinces you that it isn’t always worth it to have a silly little cheat “snack”.

Coaches Notes:

Power cleans and jumping lunges!  Should be over fairly fast, leaving you with lots of rest.  Stay aggressive on those cleans.  On the WOD – those rounds shouldn’t take too long – but your lungs are going to be burning up – keep breathing throughout your reps, and maintain steady movement.


Every 2 Minutes for 10 Minutes:
1 Power Clean @90%
6 Jumping Lunges (alternate feet in mid air)

Conditioning – “Chef Pasquale”

AMRAP in 12 min:
5 Pull Ups
10 Thrusters (75/53)
20 Double Unders

Scale up – Heavier thrusters and/or chest to bar pull ups

CrossFit Sudbury – 21112017 – Powdered Toast Man!

Hey Folks!

Great work today!  Apparently, it was not an easy training session.  That’s ok though, as now you’re all fitter.  If you haven’t seen the event board at the gym – make sure you take a gander every so often, there are our events on there, as well as other awesome community events.  If you have one we don’t know about – either write it on the baord yourself, or let us know! 🙂

Coaches Notes:

Bench Press volume and some Jane Fonda specials for ya.  Get those hips healthy and build up the chesticles.  The WOD is probably going to come down to the toes to bar.  that 4th and 5th round might be a reach for 9 unbroken – but I believe in you guys (you could also plan to break it up with that being your “break” during each round).

Strength work:

Every 2 Minutes for 10 Minutes:
7 Bench Press @60%
10 Lateral steps left, 10 lateral steps right with band around ankles. Maintain an athletic stance (not straight legged).

Conditioning – “Powdered Toast Man!”

5 Rounds for Time:
9 Hang Power Snatch (75/55)
9 Overhead Squat
9 Toes to bar
9 Box Jumps (24/20)

CrossFit Sudbury – 20112017 – Words that commonly follow, “pork”

Hey Folks!

Bang bang bang – weekend OVER.  Sad to see it go, the snow was beautiful, the temperatures were reasonable, and the Santa Claus parade was solid (having a small child definitely helps).

Hope you all enjoyed yourselves, rested those shoulders, maybe spent some quality time with a laX ball or yoga mat, and ate some good food.

There are going to be lots of opportunities to indulge over the coming 6 weeks (one of them being our Christmas party – make sure you RSVP!) – so make sure you plan for those indulgences.  You might be able to avoid it all together (cheating on your diet) a handful of times, but other times, you can reduce your carb intake during the rest of the day, or even eat smaller than usual meals at your other meal times to allow yourself those calories without going over a standard days’ allotment.  The main upside to having a plan is that you know it’s a temporary detour from the intended path – not an accidental swerve off that eventually careens out of control off a cliff and into a valley 😛  After you’ve kicked your heels up, you know it’s time to go back to your regularly scheduled delicious, normal meals.

*Notice in the video how Lydia’s descent into her squat with the clean slows/”stops” to meet the bar, at which point she rides/it pushes her all the way down.  To do that she’s staying active throughout the entire lift, pulling herself down to meet the bar, not just crashing into the bottom and waiting for the bar to meet her there.  She’s one of the best in the world, so she might have some practice with it 😉 but that’s what we’re striving for when we do our cleans.

Coaches Notes:

I wrote in “Squat” so that you guys don’t try to get away with Power cleans 😉 You shouldn’t be dying when you’re trying to do these, so if you need to dial it back a bit, you can.  We can bring the rowers down for this WOD – as you won’t be on them long.  If we’re short on rowers, pair up with someone and chase them/have them chase you through the workout.  Don’t dog the row, but as usual, 3 seconds on the rower can easily be made up elsewhere 😉

Strength work:

Every 2 Minutes for 10 Minutes:
2 Squat Clean & Jerk @75%
8 Russian twist (use some sort of weight, a med ball/slam ball/dumbbell will work)

Conditioning – “Words that commonly follow, “pork”

4 Rounds for time:
250m Row
20 Kettlebell Swings (Russian, 70/50)
50 Double Unders
15 Goblet Squats (70/50)