-
To honour one of our own – New Hero WOD – Gaétan “Gates” Roberge
The idea to create a new Hero WOD is not something I take lightly, and is something brought up in the gym last year, at this time. We had thought that doing Murph was fun, but it would be much better if we could do a workout each Remembrance day to memorialize one of Sudbury’s own…
-
CrossFitter of the Month – September 2018
Hey Folks! It’s that time! We get to highlight yet another amazing member. This month we’re super stoked to put someone in the spotlight who definitely flies under the radar and is slowly getting “sneaky fit”. This person has been very consistent and it shows, both in quality of movement as well as improvements in their…
-
WODs being auto posted
Hi Friends! I’ve set up the WODs to auto-post to facebook for the time being. Hoping to put out a high quality blog post each week in place of the ramble. Than I’ll stick the ramble on the SugarWOD notes for the day (I can’t rob you guys of that!). There will be a plain…
-
CrossFit Sudbury – 01102018 – Does whatever a Spiderman does!
Hey Folks! Weekend is over! See you in the morning! [av_video src=’https://www.youtube.com/watch?v=QvpYp11Q7fA’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2cv3n8′] Coaches Notes: Quick, light, beautiful deadlifts to start things off. Then a similar feeling to Fridays workout. Make sure you pick your feet up on the Box Jumps! Strength: Deadlift: 6 sets of 3 reps @ 50-60% Every 30…
-
CrossFit Sudbury – 28092018 – Bologna on Wonder Bread
Hey Folks! Friday! Woowoo! So, who’s going to be thankful for just plain old burpees going forward? :p [av_video src=’https://www.youtube.com/watch?v=ULtqCBimr6U’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-39kvc2′] Coaches Notes: Light front squats – Focus on PERFECT form. Avoud rebounding on the box jumps – we’re looking for power production 🙂 FLAT back on those deadlifts! Strength: Front Squats…
-
CrossFit Sudbury – 27092018 – Snoop Dee-Oh-Double-Gee
Hey Folks! Good times! Loving the lower rep ranges. That will change a little today, though 15 isn’t too bad 🙂 [av_video src=’https://www.youtube.com/watch?v=3cPs2SzShNc’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2m2w34′] Coaches Notes: You should be able to sprint these rounds. If you’re slogging instead of sprinting, scale the reps or the weight or both. It will give you…
-
CrossFit Sudbury – 26092018 – Greige
Hey Folks! Good work today – hope you enjoyed the misty rains – i know I did! [av_video src=’https://www.youtube.com/watch?v=astSQRh1-i0&t=416s’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-25wbv2′] Coaches Notes: Have fun! You can try to challenge your endurance and grip by going from straight from muscle ups into the toes to bar. P.s. no chicken wings. They’re like scrubs,…
-
CrossFit Sudbury – 25092018 – Xplosm
Hey Folks! I’m not going to write much the next little while as I need to optimize my time these days 🙂 We’ll still be coaching like it’s our job though (because it is, but also because we love it). Coaches Notes: This will be a really tough workout simply because there will be lots…
-
CrossFit Sudbury – 24092018 – A-A-Ron
Hey Folks! The weekend ended! 🙁 We could use at least 2-3 more sundays (or saturdays), but we’ll take what we get! 😉 [av_video src=’https://www.youtube.com/watch?v=wpQces0zCUg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-27yx1l’] Coaches Notes: Go at this workout with a goal of keeping the same pace for all four rounds. This means you will need to make up…
-
CrossFit Sudbury – 21092018 – What is a gun doing in your trousers?
Hey Folks! Friday! Today’s WOD looked awesome! We should do something like that more often eh? [av_video src=’https://www.youtube.com/watch?v=FWDF4uTlOto’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-9lwrp’] Coaches Notes: Sumo deadlifts – might be a first for many of us – they’re similar to a conventional deadlift. Talk with your coach and we’ll get you set up 🙂 Quick sprints…