CrossFit Sudbury – 17102017 – Low on Sodium

Hey Folks!

Great work today on the “cardio-fest”.  There were some solidly fast times & lots of epic high fives.  Thrusters and pull ups looked strong – we aren’t doing Fran (we just did) anytime soon, but like I said, it’s never a bad time to challenge and therefore strengthen positioning throughout a thruster, as well as building pull up strength.  Tonnes of folks getting more and more reps of strict pull ups, and many cranking out good sets of kipping pull-ups.  Remember that getting stronger on the strict version will translate to more kipping, but not the other way around 🙂

Coaches Notes:

Deadlift test day!  Feel free to use your mixed grip or hook grip to maintain your grip on the bar – then set your back and hammies up, hold the most tension in your body you ever have, and keep pulling until you’re standing all the way up!  On the WOD – some symmetry work!  Yesssss.  SO challenging, but it makes the bilateral stuff SOOO much easier.  Have fun with it!


Spend ~20 Minutes working up to a new 1RM deadlift!

Conditioning – “Low on Sodium”:

3 rounds for time of:
8 One Arm Kb Or Db Snatches, 50/35 lbs
8 1 Arm Overhead Squats, 50/35 lbs
5 Toes-to-bars
8 One Arm Kb Or Db Snatches, 50/35 lbs (other arm)
8 1 Arm Overhead Squats, 50/35 lbs (other arm)
5 Toes-to-bars

First set of snatches and OHS with one arm, and second set with the other arm.

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CrossFitter of the Month – September 2017

Hey Folks!

It’s that time again – our favourite time of month – We get to highlight another beauty from our community.  This person is a shining example of someone who works to challenge themselves physically, mentally, etc.  Each and every time they’re in the gym.  This person helps to push the others they’re around to challenge their self imposed limits, and does so with an easy-going, positive approach.  We’re stoked, and proud to announce September’s CrossFitter of the Month as…


Here are his answers to our questions!

Name: James Kellestine

Age: 36

Occupation: Underground Operations Manager – Dyno Nobel (I manage a group of employees that take care of underground explosives loading equipment at mine sites across Ontario)

What was your exercise experience prior to CrossFit?  and How long have you been doing CrossFit and why do you choose to CrossFit?

My exercise experience began when I was in high school.  I used to go to the “Fitness Forum” in an attempt to put on some muscle for football and hockey.  I started out on the generic program and even attended a few old fashioned aerobics classes.  I had a good friend who was heavily into downhill racing and was fortunate enough to accompany him with a personal trainer in order to learn and be his spotter between training sessions.  That summer was a learning experience – learning how to squat heavy, and learning how to roll a barbell down your chest when you bite off more than you can chew and are benching alone in the weight room!

I played hockey and football through high school until I injured my knee (Osteochondritis dissecans) in grade 12.  My fitness took a big pause during University.  I worked out sporadically, mainly during the summers, but ended up about 40lbs heavier by the time I graduated.  Three years, a wedding and a baby later, I topped out at 256lbs!!! My fellow staff members started a “Biggest Loser” challenge and I got dragged into it by a coworker.  Not to be outdone, I ended up dropping about 40lbs and winning! (funny what a little competition will do).  Around the same time, I decided that my knee was going to have to figure itself out, and I would basically do whatever I could to keep active.  I was pretty sure that being overweight wasn’t going to be good for my knee either, so I started getting back into the gym and pool in preparation to do a sprint triathlon (2007).  Three years of triathlon, and the realization that I am not a swimmer, nor built like a triathlete left me eager for a new challenge.

Enter Facebook.  One of my old high school football teammates had posted a video of him doing “Firefit” – just like on TV.  I was a volunteer firefighter and mine rescue member in Red Lake and wondered if they would allow me to run the course, or if I had to be a full time firefighter to qualify.  I talked to my Fire Chief about it and he advised that those guys are “real athletes” and gave me the vibe that it was a pretty lofty goal.  This, of course, just fueled the fire.  I started googling “tire flipping workouts” and other functional training that was becoming popular and I stumbled upon …. (drumroll please) CROSSFIT.com – this naturally started the big transformation.

Focused on Firefit, I started chewing through the mainsite wod’s as best as I could in the local gym (an 8 min grace with steel plates comes to mind).  I touched bumper plates for my first time at Crossfit Winnipeg, did my CF-L1 in Calgary and competed in my first Firefit race in Medicine Hat (2010).  With 2:00.69 on the clock,  I was absolutely sure that I could do better.  I left absolutely everything on that course, took 2+ hours to recover after, and was in awe of the “big boys” running “sub 90” (fun fact: Eric Pichette also used to run Firefit).  Every year, I worked harder, went to more events (Thanks Shannon for the support!!!) and made improvements in the strategy (sometimes learning the hard way).   Eventually, I managed to become one of the “big boys” myself.  In hindsight, I was a little too focused on the goal at the expense of other aspects of life.  Lesson Learned.

10 years in Red Lake meant enough was enough and we moved to Sudbury.  I came down to house-hunt and attend a job interview, and dropped in to CF Suds.  I still remember squatting heavy with Lisa and Adam (and they didn’t even charge me the drop-in fee).  As a new member, I usually came in after work for open gym.  At the time, I was pretty sure that “my program” was better than the Rx 🙂 .  I have always preferred to get workouts done first thing in the morning, so I actually left CFSuds to try a couple of other gyms, until the 05:30 option came up this year!!!! Since then, I have been thoroughly enjoying the camaraderie of the 5:30 crew, and occasionally the afternoon and weekend crew too.

What is your favourite part about CrossFit?

The Community is a huge part – the shared experience is definitely a big part of what keeps me (and I assume many others) coming back day after day.  As a workout regimen, the beauty of Crossfit is in the measurement and repeatability of the workouts.  There is an old article called “the iron doesn’t lie” or something along those lines, but in the context of Crossfit, the clock doesn’t lie.  There isn’t anywhere to hide.  Your score, is your score, and it’s yours to beat next time.  There are so many facets to the skills and capacities required within Crossfit, that there truly isn’t an end.  Some may find that concept insurmountable, not worth even starting, but I find it inspiring – keep an open mind and work on your weaknesses.  What you focus on is what you’ll improve.  All the cliché’s are basically true – it’s really just “you against you”.

What are the accomplishments you are proud of? (Crossfit or non-CrossFit related)

I am lucky to have a wonderful wife and four great kids! Simply keeping track of four kids is a feat in itself!  I’m particularly excited that Shannon has also returned to CFSuds as a fixture in the Noon class – Thanks to the Coaches for taking such good care of her!!!

On a personal level, I am proud any time I face a fear or awkward situation rather than shy away from it.  Crossfit says that the “biggest adaptation happens between the ears” and I believe it is true.  I make a concerted effort to do things that make me uncomfortable (yoga, toastmasters, etc).  I built a cabin last year (mostly by myself) and it was a tremendous learning experience and exercise in perseverance (and F-bombs too).  Fortunately, I knew where to find a strong help when I needed it!  I am also proud to have started reading this year, and some of what I’ve been reading ties right into this theme (The Obstacle Is the Way, for example)

Favorite workout or lift?

I enjoy interval based workouts that are relatively heavy and intense.  All-out sprints on the Assault Bike, Rower or simple “work capacity” couplets are right in my wheelhouse.  My years of Firefit training have left me with a love of the creatine phosphate/lactic threshold energy system, knowing that the only way to get better is by spending time sitting in the pain.  It is supposed to be painful, and I believe training in that environment translates over into the longer workouts much more readily than the other way around.  Lately, I have also been enjoying working on some of the more difficult skills like handstands and snatching.

Anything else you would like to share please feel free

I’ll list a few things that have stuck with me throughout the years.  I am rather passionate about the whole “fitness thing” so if anyone wants to chat more about mindset, or anything Crossfit related, let me know!  All of this is easier said than done, but hopefully, some of you will find some inspiration like I have.

Aggregation of marginal gains – Look it up if you’re interested.  An incremental 1% improvement every day/month looks a lot better in 10 years than a series of 1% digressions.  Focus on the little things, they become big things!

Crossfit Journal – Hard routine http://library.crossfit.com/free/pdf/69_08_hard_routine.pdf

Jocko Willink – Discipline = Freedom – This is true in terms of exercise, diet, finances, and most aspects of life.  Put another way, “Easy Choices, hard life – Hard Choices, easy life” (easier said than done, of course)

Nicole Carroll – Nutrition Teeter Totter (CFJ video) “Quantity is PARAMOUNT!’ – https://www.youtube.com/watch?v=bgenyAXl0rg&t=50s

Chaos league – Any takers? – http://library.crossfit.com/free/pdf/CFJ_Chaos_Ord3.pdf

My first “Sub 90” (im wearing blue) – https://www.youtube.com/watch?v=mt1p_qvEo7E

How Not to Box-Jump – (ffwd to 1:00) “It’s ok, it’s just my back” – Real crossfitter of the month material!!!! https://www.youtube.com/watch?v=yRii_oM3nc4

And FINALLY, a gem from Invictus to sign things off;

“Surround yourself with those who see the greatness within you, even when you don’t see it yourself”

Kristin, Adam; Thank you for providing the environment that allows all CF Sudbury members to come together and flourish in this wonderful community!

Fellow Members; I have really enjoyed being back for the past few months at CFS and am looking forward to many more years!  Keep it up – keep encouraging the person beside you and expecting more of yourselves.  We are all capable of much more than we realize.  I truly appreciate all of the friendships within the walls of the gym and those that continue to grow outside as well!!!

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An Ounce of Prevention is Worth a Pound of Cure – PART 1

Injury prevention is something that I value greatly. As a Physiotherapist, I see many athletes struggling to return to sport and, in some cases, making the life-changing decision to stop playing the sport altogether. This is a very challenging journey and one that I, too, understand


I would like to share my experience with you so that you can understand it may be a long road, and that injuries force you to make a lot of decisions.

I was 19 years old and I had worked my butt off to gain a starting position, as the goalkeeper on a varsity team in my rookie year. I was on Cloud 9 and stayed there until the day of my injury.

I remember it like it was yesterday. When it happened, I told my coach not to worry, I’d rest up and I’d be at practice on Monday. However, I never made it to practice — instead, for the months that followed I spent countless hours in rehab, endured multiple flare ups and began to experience a loss in muscle strength and an emotional roller coaster. My heart was broken: I knew I was facing a hiatus from the sport I loved.

After many attempts to strengthen my knee without surgery – it came to a point where my knee would give out while simply running in a straight line. I knew surgery for ACL reconstruction would be the best route to take.

After 12 months of rehab, I was finally getting back into the swing of things when I tore my meniscus in the same knee. Back to the operating room I went; the rehab cycle started again.

I was hopeful and determined. I was making strides, slowly but surely. As I worked hard to regain my physical strength I kept my mental game strong by attending all practices, games and cheering on my teammates. I wasn’t ready to let go, playing soccer was all I ever really knew. I started training again for my sport and noticed I was timid on challenges and hesitated on plays.

That’s when the worst pain set in. The pain of knowing in the back of my mind that I had lost my edge. I knew in my heart that it was time to call it in but making that decision felt impossible.


Physical injury quite often pays a toll on your mental state. Many questions plagued my mind as I tried to decide my fate in this sport.

  • What will I do if I am not playing soccer?
  • What will happen to my knee if I continue to play at this level?
  • Am I susceptible to more injury?
  • What will happen to the relationships I built with my teammates?
  • How will my parents feel (they are part of this community too)?
  • Am I a failure?
  • Will I get lazy?
  • How does this affect my life in 10 – 20 years from now?
  • Will I be active as I age?

Only I could determine the answers to these questions. I couldn’t go back; I couldn’t blame my parents, coach, teammates, doctors or therapists. Only I could decide what was best for me.

Like many athletes who suffer from injuries, this decision is life-changing. How do you make the decision to stop playing the sport that defined you for the majority of your life? It’s not an easy one.


Don’t get me wrong, I have witnessed countless athletes return to playing high-level sports after similar or even more serious injuries. My story is about my personal journey and meant to help those see that sometimes a change in direction is ok; it’s not meant to discourage those that are going down the path of returning to their sport.

This injury turned out to be a very positive thing for me (as they say, “every cloud has a silver lining”), however, understand that at 19-years-old, wasn’t easy.  Looking back, it has shaped me and obviously led me into a career dedicated to injury rehabilitation and prevention.

August 16, 2017, marked 13 years since I had ACL reconstruction surgery. How fitting that it was also the first day that the Physiotherapy staff at Real Life Health initiated The FIFA 11+ ACL injury prevention program with the Laurentian Women’s and Men’s soccer teams.

Through my journey, I vowed to return to Laurentian to implement an ACL injury prevention program. I wanted to help others prevent the injury that devastated me and ended my soccer career. I am so thankful to have this opportunity with Laurentian’s Soccer programs and I am proud to be able to offer an injury prevention program that will help athletes achieve their goals by insulating them from injury and improving their performance.

I don’t regret my decision to stop pursuing and playing soccer. I had many opportunities to learn new things about new sports. I found new interests and redirected my priorities to a lifetime of health and wellness.

People often ask, “Do you have pain in your knee?”, to which the answer is yes, sometimes I do. I know it will be a lifelong journey to maintain the strength and health of my joints (especially my knee).  The scars on my knee remind me of my journey and they welcome me to a club of many others who have gone down a similar path.  A path that, though different than the one a younger me expected, continues to get better.  See you shortly for Part 2!

This post, by Kristin Green Registered Physiotherapist, was originally posted on Real Life Health.


CrossFIt Sudbury – 28082017 – Jack Key

Hey Folks!

Hope you guys had an epic weekend!  The Mayweather-McGregor fight went as expected.  You can’t be too upset when a boxer (let alone a VERY good one), beats someone else at boxing.  But it was still entertaining!

WODs in the gym were super fun this weekend – If you missed out, don’t worry, there will be more awesome, fun WODs coming your way all week/month/year/decade.

Coaches Notes:

Strength work is going to drain the legs and arms a bit before doing some heavy thrusters.  This’ll pay off down the road.  If you find you’re tilting forward (hips coming up before the chest) on your thrusters, lighten the load a bit.  We want to practice quality reps – otherwise, you’re just strengthening poor positions.  on the WOD, it should be a fairly quick one – attack it with some gusto.  Pace the row a bit so that you can immediately grab the wall ball and start.  Aim to go unbroken on everything 🙂


Every 1.5 minutes:
3 Front Squats
3 Push Press
3 Thrusters

Use 50-60% of your front squat 1RM

Conditioning – “Jack Key”:

3 rounds for time of:
300m Row
20 Wall Balls (20/14)
10 Pull-ups


CrossFit Sudbury – 20072017 – “DT”

Hey Folks!

Thursday already.  It’s a good day to crush some barbell work, eat some pizza, and read some new comics (or whatever else blows your hair back), at least that’s what 7 year old me would do (if you sub in baseball for barbell work).

Coaches Notes:

DT!  A Fan favourite for sure – If you’re really struggling with wrist pain/stiffness or your front rack position isn’t the best in the world – consider using dumbbells for DT.  It’ll preserve the stimulus and still give you an epic workout.  Goal is everything unbroken, though realistically, your best bet is to do 11 deadlifts, pause for a moment, do your 12th deadlift and then go right into your cleans.  You then have a couple options, you can do them unbroken and go right into the jerks (works well when fresh/mentally tough), or you can go 8 cleans, then rest then 1 more and right into the jerks.  On the bonus fitness – depending how fresh you’re feeling, you have some options.  Scenario A) Feeling Subway fresh!  Do #1.  Scenario B) Feeling “do you think this is expired???” fresh – Option 2 is probably in your best interest.

Benchmark – “DT”:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009.
5 RFT:
12 Deadlifts 155/105#
9 Hang Power Cleans
6 Push Jerks

Bonus Fitness – Option 1 – “Your face has nothing to do with your pain”:

20 Rounds for time:
4 Push up on Dumbbells
3 Right arm row
3 Left arm row
2 Power Clean
1 Thruster

Bonus Fitness – Option 2 – monostructural

10 Minutes on the airdyne/rower/out for a run.

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CrossFitter of the Month – June 2017

Hey Friends!

It’s that TIME!  Yesssssss – we get to highlight another of our amazing members.  This month we’re stoked to feature someone who may not always be IN the gym, but heading abroad to help those in need, or to the far north for the same reason, isn’t a bad reason to miss your training from time to time.  It isn’t every day someone uses their vacation to volunteer abroad, or in some of the more secluded parts of our own country.  We’re very proud and excited to spread some of the good vibes of this member, as they’re always doing it when they’re in.  June’s “CrossFitter of the Month” is…

CrossFit Sudbury

Bex!  Here are her answers to our questions!

Name: Rebecca Foreshew

Age: 26

Occupation: Registered Nurse at Health Sciences North and Nurse Practitioner Masters Student.

What was your exercise experience prior to CrossFit?

Prior to CrossFit, I did a lot of jogging and my own workouts at the gym. I used to be a lifeguard and was the Aquafit instructor so I did a lot of aquacise and swimming. In my younger years, I did Tae Kwon Do and sports such as Track and Field, Flag Football, Volley Ball and other team sports.

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

I have been doing CrossFit for over 3 years now and I absolutely Love it! I love how no matter what, every single workout is a challenge, and how it’s constantly varied so you never plateau.

What is your favourite part about CrossFit?

I would have to say that my favourite part about CrossFit is the community. Everyone is so encouraging, friendly and just all around great people. I have felt welcomed since day one!

CrossFit SudburyCrossFit Sudbury

What are the accomplishments you are proud of? (Crossfit or non-CrossFit related)

Crossfit related: I am proud that I can do a strict pull-up and a rope climb.

Non-crossfit related: I am proud of my career and being accepted into the Nurse Practitioners program. I am also proud of being a fur mum to my great dane and how she was involved as a therapy dog with Magical Paws for a few years. Lastly, I am proud of the humanitarian and travel nursing that I have done which includes: Vietnam, Guatemala, Kenya and of course Attawapiskat. I feel so humbled when I visit these places and it truly gives me a different perspective on life.

CrossFit SudburyCrossFit Sudbury

CrossFit Sudbury

CrossFit Sudbury

Favourite Workout or Lift?

My favourite WODs are the really long ones-like Murph! I love them because you may not feel so good during them, but you feel so accomplished afterwards. I also really enjoy any Workout that involves running!

My favourite lift would have to be the clean because I find it is one of the easier movements for me lol.

Anything else you would like to add, please feel free 🙂

I would like to Thank Adam and Kristin for running such a great gym and I want to Thank all of the coaches for being so dedicated to helping everyone achieve their goals!


CrossFit Sudbury – 17052017 – Hidden Valley Ranch

Hey Friends!

Awesome work today – hope you enjoyed climbing the ropes, or working your way towards that goal (it’s a fun skill to have!).  If you ever feel bad about your skill level of rope climbing, watch the finals of the 2010 CrossFit Games.  Only 1 or 2 athletes are actually good at climbing the ropes (especially if you compare it to them now).

Grace is going to go down Thursday (Sorry, I totally said Wednesday, but this will work better for flow in the gym).  Though we’re still maxing out our Snatches today.  Lots of folks have been putting in the work and you will reap what you sow.  Keep in mind, if you don’t happen to PR in actual weight lifted, take some moments to think about how the heavier lifts felt.  Feeling more comfortable with 90% is a big deal too 🙂

Coaches Notes:

Snatch 1RM day!  You guys have put in the hard work and now it’s time to cash it in.  Stay tight, get aggressive, and attack the barbell.  The WOD is going to require some pacing and planning.  Make a solid effort to touch your knees to your ELBOWS (or as high as you can get them if you aren’t quite there yet) – you’re only cheating your own development if you’re OK-ing a knees to triceps.


Spend 15 minutes working up to a 1RM Snatch.

Full Snatch is preferred, though if your mobility limits it, or you aren’t comfortable in the bottom, you may power snatch. But don’t power snatch just because you “prefer” to power snatch (and definitely not because you’re “better” at it).

Metcon – Hidden Valley Ranch:

For time:
1000m Row
50 Wall Balls
30 Knees to Elbows

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CrossFitter of the Month – April 2017

Hey Friends!

It’s that time!  We get to highlight and show our appreciation for another of our amazing members.  This month, we’re featuring someone who hasn’t been with us as long as some of our OG’s, but has had a great, positive impact on the community.  This person is fun to coach, to chat with about life/fitness/whatever, and even expanded our gym more by bringing in their significant other to join in on the fun.  We’re proud to present April’s CrossFitter of the Month…

Ryan!  Thank for the awesome energy you bring to the gym, Ryan!  Here are his answers to our questions 🙂

Name: Ryan Dugas

Age: 30

What was your exercise experience prior to CrossFit?

Prior to joining CrossFit, I was a globo gym regular who trained every body part once a week but focused on chest and biceps.  I played some flag football, slo-pitch and ultimate frisbee in university but nothing competitively at that point.

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

I have been doing CrossFit for approx. 1 year now, originally I wanted to try CrossFit because I was tired of doing the same exercises over and over and eventually at the end spending more time in the sauna than working out.  I liked the idea of a high-intensity workout where you show up and everybody is motivated to get a good workout in.

What is your favourite part about CrossFit?

Dropping weights…

The atmosphere is probably the best part of CrossFit, the community feeling you have when you come in is part of what makes it. All the help and support from the coaches while you are trying to work on a skill or grinding through a nasty WOD, is what makes CrossFit fun. Also dropping lots of weights can’t forget that.

What are the accomplishments you are proud of? (Crossfit or non-CrossFit related)

Most recently snatched 200lbs at the end of the last weightlifting cycle.  Recently made a commitment to a healthier diet and managed to stick to the plan (with Danielle’s help)

Favourite workout or lift?

DT, bench press, anything with a heavy barbell

Anything  else you would like to share please feel free

Just wanted to thank all the coaches for all your help and support over the past year and to everybody else for making CrossFit more than a gym!

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CrossFitter of the Month – March 2017

Hey Friends!

Running slightly late on this but we’re super stoked to highlight another amazing member!  I don’t know how we manage to get so many great people coming out to train with us, but it must be some sort of like attracts like with our members.  This month is no different, that’s for sure.  This month we recognize someone with a great work ethic, athletic background and attitude.  Someone who is working hard on her studies, her training AND is still involved in the community (outside AND inside the gym).  Very proud and excited for March’s CrossFitter of the Month…


Name: Jennifer Hull

Age: 23

Occupation: Student

What was your exercise experience prior to crossfit?

I’ve done pretty much everything you can do from running to yoga, to walking around goodlife without a clue what to do. However, primarily before CrossFit I cross-country skied for Laurentian’s Varsity team first and second year and for a club team a couple years prior to that. I also competed as a biathlete before university, which is skiing and shooting.  I’ve been around sports my entire life being active has been a part of my life so as long as I can remember.

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

I started in June 2016, the reason why I started CrossFit was I wanted to push myself and find something different. After talking to Ben about it I finally made the decision to join (Best decision EVER). I choose Crossfit because no matter how bad your day may be when you walk into the gym it gets a little better and by the time I leave I’m a completely new person. Also lifting heavy things is pretty awesome too lol

What is your favourite part about CrossFit?

Hands down, the people that attend the gym! Such a great atmosphere, everyone is always ready to throw it down in a workout.  I love how CrossFit not only challenges you physically but also mentally. Also the games during class, who doesn’t love a good game of tic tac toe!

What are the accomplishments you are proud of? (Crossfit or non-CrossFit related)

My proudest moment to this date in CrossFit was hitting 105lbs snatch in the open, and doing the open in general! Starting to do workouts without scaling everything makes me reflect back on how far I’ve come and I can’t wait to see where I go. Also, my row times make me pretty happy! Non-crossfit proudest moment is probably graduating from university this year.

Favourite workout or lift?

Any workouts with a barbell or rower!

Power clean is definitely my favourite lift, although lately, my snatch has been feeling pretty damn good

Worst workout: 100 wall balls for time but and every minute 10 walking lunges with the ball overhead…still haven’t let that one go. Gives me nightmares

Anything  else you would like to share please feel free 

Thanks to all the coaches and everyone at the gym! You guys are the real MVP!

CrossFit Sudbury – 08022017 – Open Intramurals info! & That’s a good meatball!

Hey Friends!

Man, those 30 minute WODs are tough – the constant change and ability to continue with power output is going to come in handy when the open arrives.  Maintaining your breathing and finding a pace that’s just a little bit faster than you want to go, but that you can sustain (even when you don’t want to).

The Intramural sign up sheet is UP – get IN there!  Even if you aren’t officially signing up for the open, it’ll be WAY more fun to come out, challenge yourself, and partake in all the shenanigans involved with the Open.  If you’re really not into the whole group thing, keep your eyes peeled in late March for info on the after party.

The 2017 CrossFit Open is fast approaching! This will be the gym’s 6th year participating!

We’re going to host an intramural competition again for those wanting to participate. For anyone wanting to participate in the *official* Open, you are more than welcome to sign up and compete. There are Rx and scaled divisions. (Ask your coach if you want more details) But for those who don’t have any interest in signing up officially with CrossFit, but who still want to have fun with the WODs and challenge yourself, you can sign up for our intramural competition. Intramurals will begin with the Open on Thursday, February 23rd. We will watch the workout reveals at the gym at 8pm EST.

How this will work:

For those wanting to sign up for intramurals…you will have until Friday February 17th to sign up at the gym (a sign-up sheet will be on the whiteboard).  Please put your name AND preferred t-shirt size down. Once everyone is signed up, teams will be formed. We will be using the Open workouts for competition. For those competing in the Open, you will have to complete your workouts according to the Open workout standards, for those participating in intramurals, you will do the Open workout and if needed we can modify weights and movements for you to get the best possible workout. Everyone competing in intramurals and the open will be judged and scored! (one of the best parts!)

Cost: $25…the cost of your sweet t-shirt!

The Details:

Intramural teams: Everyone will be divided up into 2 teams, Team Red VS Team Blue. Each team will have a captain and once teams are formed, feel free to form a chat feed for communication (or to roast Switz). Choose a team name or do anything else fun to build camaraderie amongst the group.

The Open Workouts:

Starting February 23rd, 1 Open workout will be released per week for 5 weeks. The workouts will be released at 8pm EST on Thursdays and we have until Monday at 8pm EST to have our scores submitted either at the gym for Intramurals or online at games.crossfit.com (if you’re competing). We will have a bonus team workout/challenge and social gathering at the end of the 5 weeks, so stay tuned for those details. Our workouts will take place on Saturdays during open gym times, but if for whatever reason you can’t make a Saturday, then work it out so you can have your workout judged during another time. 

Points: (Example, but may vary week to week)

+1 Point: Attendance:  Every team member that completes the open workout and submits their score will earn 1 point.

+1 Point: Community Challenge: We will be having a few community challenges, where your team can earn additional points. Details will be released per challenge, but community challenges will potentially need to be recorded and posted to Facebook (AND tag the gym) 🙂

+1 Point: Top 3: Every male and female member who places among the top 3 for each workout in both RX and SCALED will earn 1 point.

+1 Point: Weekly Challenge: Every team member that completes the weekly challenge posted to the whiteboard will earn 1 point.

+5 Points: Bonus Workout/Challenge: The winning team of this workout/challenge will earn 5 points

+10 Points: Social: This challenge can ONLY be earned once throughout the 5 weeks for each team (though you’re totally encouraged to get together more often than that). If you can gather 60% or more of your team together outside of the gym for a social gathering, then you earn these additional points. Proof of members needs to be recorded (photo, video) and posted to Facebook and tag the gym 🙂  

Once everyone is signed up, the teams will be posted in the gym – Let’s have some fun!

Coaches Notes:

Take your time on the Turkish get ups and really take the “for quality” to heart with them.  Make sure you’re passing through a sexy lunge when you do them too.  Be careful on the descent back down to the ground with the TGU as well.  Really fight to get those scapulae and but cheeks off the ground on the hollow hold.  WOD is a good mental battle.  As usual, pace out the row/airdyne so that you can attack the front squats.  Make sure you’re hitting full extension on those squats, 1, because it’s the right thing to do, and 2, because it’ll give your hip flexors a little break, which they’ll thank you for later on the toes to bar.

Skill work:

5 Rounds For Quality:

4 Alternating Turkish Get Ups
8 Kipping Pull Ups / 2 Muscle Ups (Ring or Bar)
30 Sec. Hollow Hold

20 min. Time Cap

Metcon – That’s a good meatball!

3 Rounds For Time:

500m Row or 40/35 Cal Airdyne
15 Front Squats (95/65)
15 Toes to bar
40 Double Unders

Scale up: (135/95)