Tuesday, November 4th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Awesome WOD today!  We don’t do a lot of KB work with the snatch and clean (or press/push press), but you can expect to see it a little more often with Caz, Eric and James all having done their certs now .  Keep up the great work and please sign up online for Saturdays event if you’re planning on coming out! 🙂 Thanks![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=CCEzBafj3eY”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps


Strength – Bench Press & Batwing – 2×5
Bench Press 2×5 

Batwings 2×15 seconds 

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session. 

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


Bench & Pull ups EMOM
12 Minute EMOM: 
Odd Minutes – 5 Bench Press @70% 
Even Minutes – 5 Strict or weighted pull ups


It’s a good long-ish metcon. for real.
As Many Rounds As Possible in 18 Minutes: 
9 toes to bar 
18 Wall Ball 
36 Double Unders


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]


Note about pain storms and pancakes!

Hey Guys!

it isn’t this Saturday – it’s on the 7th or 8th of November (the saturday).  Sorry about any confusion!  Hopefully the bigger heads up gives you all a chance to plan for it!



Thursday, July 17th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Great work on todays Lung Burner.  Was it good double under practice?  I found the double unders seemed easier after running?  Less to think about and less calf in them after running!

Please continue to:

  • sign in on the laptop when you arrive
  • be on time for or start with your class, especially in the evening.  If you need to warm up more, show up early.  Feel free to stay to stretch, so long as you’re out by 8.
  • If you’ve signed into your zenplanner account (www.zenplanner.crossfitsudbury.com), then head over to www.madlabpc.com and use the same email, but “madlabpc” as your password… then change your password to something snappier.  THEN, you can track your lifts and WODs!  I’m just going to put Longevity up there for now, it’s too much work otherwise… for now.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=4NAKD-5c89Y”][vc_column_text]Warm up

2 Rounds – 10 reverse dislocates, 10 weighted reverse dislocates, 10 spiderman lunges, 10 inch worms[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Front Squat 2×5

Deadlift 2×5

AMRAP – Open WOD 11.4 – Complete as many rounds and reps as possible in 10 minutes of:
20 bar facing burpees
10 Overhead OR Front Squats (depends on shoulder flexibility)
10 Ring rows
10 Push ups[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Recovery Day[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]E2MOM-10 Minutes:
5 Deadlift @70%

Open WOD 11.4 – Complete as many rounds and reps as possible in 10 minutes of:
60 bar facing burpees
30 Overhead Squats (120/88)
10 Muscle ups (or sub 20 Chest to Bar pull ups & 20 Ring dips)[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Foam Roll – Quads, Adductors, IT bands, Glutes, Hamstrings
LaX Ball – Rotator Cuff, Traps, Rhomboids[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]


Wednesday, July 16th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

That was an intense AMRAP.  You guys have been doing awesome lately and you’re only going to continue to improve!

For anyone hoping to bring their friends/family in to start with us (which is greatly appreciated, by the way!) We’ve got a very short waiting list, due to my being away shortly.  Once Kristin and I are back, then Eric and I will be running intro’s and Fundamentals right away with Folks.  Until then, Eric will be fitting them as soon as he can, but if we need to, there will be a shirt waiting list, only because we aren’t willing to waver on the level of quality coaching you guys deserve.

Big things coming folks!  :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=NeKRDfJdM4g”][vc_column_text]Warm up

2 Rounds – 10 toe touches, 10 hops, 10 tuck jumps, 10 push up plus[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Rest Day! :)[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]1. Squats
7×5 Front Squats

2. Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute.

3. Team Strongman Style
Teams of 2-4 athletes complete as many sets as possible in 8 mins at each station
50m Prowler Sprint
50′ Farmer’s Carry
Giant Tire Flips
50′ Yoke Carry
Strongman Log Push Press
One athlete works at a time. You choose the weight, but make it heavy. Rest 2 minutes between stations.[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]1. Strength/Technique
Clean & Jerk @70% – EMOM – 15 Minutes:

Minutes 1-10 – 1 Squat Clean + 2 Jerks (Push Jerk then Split Jerk)

Minutes 11-15 – 5 Front Squats

2. Metcon:
3 Rounds for time:
100 Double Unders
400m Run

***Sub a Row in for either the skipping or the running if you have any issues with your calves/achilles tendons***[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Calves, Forearms, Hamstrings
Foam Roll/Lax Ball – Hamstrings[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]


Monday, July 14th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

I hope you all had a great weekend – How lucky am I that I have such amazing coaches to help you guys crush PRs in the gym while I marry the girl of my dreams?  TOO lucky.  Thank you SOOOO much to all the coaches and members for being amazing and supporting us not only this weekend, but over the years.  We look forward to forging ahead and offering the best coaching and gym possible!  Also – I promise it’s the last picture of Kristin and I for a bit![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=Z881sjOL4tw”][vc_column_text]Warm up

2 Rounds – 10 Dislocates, 10 weighted dislocates, 10 spiderman lunges, 1 Minute Squat therapy[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Back Squat 2×5

Kettlebell Swings 2×15

6 Minute AMRAP:
6 Front Squats
6 Burpees[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check www.CompetitorsTraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]Snatch
6 minute Clock to hit a heavy single

E2MOM – 6 Minutes:
2 Snatch Grip Deadlift @105% of Snatch PR

AMRAP – 6 Minutes:
6 Thrusters
6 Burpees
200m Run[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Forearms, Quads/Psoas, Hamstrings[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

Battle Beyond the Barbell – Team Rosters & Heat Assignments for WOD#1

Hey Folks!

Looking forward to tomorrow!  It’s going to be a fun day all around! :)

Here are the team rosters! Ignore the numbers beside the teams… I’m not sure how to get rid of them haha.

  1. The Pirates:
    –       Renee Jacques
    –       Candice Smith
    –       Neal Ross
    –       Nick Fortino
  1. The Bar-Rat Skis
    –       Sophie Rocheleau
    –       Melanie Cropp
    –       Chris Prechotko
    –       Kevin Crittenden
  1. The Vulcan Hook Grips
    –       Megan Bischoff
    –       Michelle Laderoute
    –       Chuck Viau
    –       James Kellestine
  1. The Islanders
    –       Amy Mavec
    –       Tina Balfe
    –       Jon Balfe
    –       Kyle McDermott
  1. Espanola
    –       Erin Dearing
    –       Holly Nadeau
    –       Jean-Marc Baronette
    –       Jeff Massicotte
  1. 4 Poods
    –       Heather Couvrette
    –       Celeste Seguin-Gobeil
    –       Vince Roy
    –       Marc Larochelle
  1. Clang N’ Bang
    –       Brooke Debacker
    –       Chanelle Lavictoire
    –       Dan Sulatycky
    –       Dominic Desrochers
  1. Beauty Sensationals
    –       Johanna Gatien
    –       Sara Lacy
    –       James Bottrell
    –       Todd Gagnon
  1. Frantastic Four
    –       Jessie Lehoux
    –       Christine Charbonneau
    –       Tom Faught
    –       Som Lloyd-Hughes
  1. Catalyst Green Army
    –       Lisa Fryia
    –       Adrianna Wier
    –       Kris Kubis
    –       Andrew Oliver
  1. The Jerking Jofas
    –       Kristen Bonany
    –       Alison Young
    –       Eric Pichette
    –       Chris Renaud
  1. The Replacements
    –       Natashia Farkas
    –       Tania Fay
    –       Jeff Sloan
    –        Jason Khalipa
  1. Rise and Shiners PLUS 2 Guys
    –       Tara Thall
    –       Stephanie Bushey
    –       Chris Ball
    –       Andre Lapalme
  1. Elite Espo
    –       Tracy James
    –       Lisa Burke
    –       Joe Rothwell
    –       Guy Miron
  1. Balls and Dolls
    –       Julie Tatley
    –       Sabrina Cimino
    –       Steven Doni
    –       Hassan Djirdeh
  1. Catalyst 2.0
    –       Charity Elliott
    –       Esther Gartshore
    –       Phil Strickler
    –       Dan Elliott


And the Heat assignments!

Introductions/Explanation of WOD 1: 9:15am

 WOD 1

Heat 1 – 9:30am:
The Pirates
The Bar-Rat Skis
The Vulcan Hook Grips
The Islanders

Heat 2 – 9:50am:
4 Poods
Clang N’ Bang
Beauty Sensationals

Heat 3 – 10:10am:
Frantastic Four
Catalyst Green Army
The Jerking Jofas
The Replacements

Heat 4 – 10:30am:
Rise and Shiners PLUS 2 Guys
Elite Espo
Balls and Dolls
Catalyst 2.0

Get pumped guys!  Though the later heats have to wait a bit, they’ll be able to watch the first heats go and plan accordingly with regards to strategy.

See you in the gym!
The CrossFit Sudbury Team

Battle Beyond the Barbell 2014 – Results & Thank You!

Hey Folks!

Congratulations to Everyone who competed this weekend – It was SUPER fun to watch and judge everyone while you gave your all!  So here are some of the highlights:

  • Numerous Powerclean PR’s
  • Record number of people visited/spectated/competed
  • More generous sponsors than last year (they were very generous AND there were more of them!)
  • An even greater donation to an amazing cause! (See below for the final amount raised!)

Congratulations to Everyone that competed!  Here are our Podium finishers:

  1. The Islanders – Jon & Tina Balfe, Amy Mavec, Kyle McDermott
  2. The Pirates – Renee Jacques, Candice Smith, Neal Ross, Nick Fortino
  3. Clang N’ Bang – Brooke Debacker, Chanelle Lavictoire, Dan Sulatycky, Dominic Desrochers


Big thank you to all the athletes and gyms that made it out – Benchmark Strength & Conditioning (Ottawa), Catalyst CrossFit (Sault Ste. Marie), CrossFit Genetic Potential (Manitoulin Island), CrossFit Timmins (Timmons, clearly… haha), Elite training (Espanola), Tidal CrossFit/DownTown Muscles (Toronto) – and to our own members for giving their all and Crushing Extreme!  You guys made it an amazing event and it’s always cool to see the cohesion that people have through CrossFit, despite being from different gyms!

A HUGE thank you goes out to all our sponsors – Again Faster, Flyczek Strength Wraps, Life As Rx, WODGear Clothing, Steven Doni & Family Group, Marc Larochelle, Sam Briggs!, Chris Spealler & CrossFit Park City, Metro on Lasalle, Pillers, Skaters Edge, Mauro Zuliani REMAX, MagnetSigns, Royal Productions, Richard Lemieux Photography!

Another thank you to our Volunteers, who are too numerous to mention individually!  ALSO – a BIG thank you to Coach Lisa for doing such an amazing job organizing this event – Everything looks so smooth and easy during that day of competition, but it ultimately reflects weeks of planning that was mostly done by Lisa.  Thanks Lis!

Finally, the total amount that was raised due to the work and contributions from all of the above, is exactly the amount we were shooting for as a silent goal.  It’s twice as much as last year as well – and this year we raised $4000.00!

Amazing work everyone!  Thank you for all of your hard work!

Final total results:

Team Name: Total Points
The Islanders 4
The Pirates 10
Clang N’ Bang 11
The Vulcan Hook Grips 16
Frantastic Four 18
Catalyst Green Army 19
The Jerking Jofas 20
Beauty Sensationals 22
Catalyst 2.0 26
Espanola 32
The Bar-Rat-Skis 33
4 Poods 37
Elite Espo 37
Rise & Shiners + 2 Guys 43
The Replacements 45
Balls & Dolls 46

The CrossFit Sudbury Team


CrossFitter of the Month – May 2014

Hey Folks!

This month we recognize someone who has been with us since DAY 1 – MOMENT 1.  This person has attacked weaknesses, competed hard in the opens as well as at both of the Battles Beyond the Barbell, and even birthed one of the famous “CrossFit Sudbury Babies”.  She’s willing to jump in on a WOD with you, or help encourage you through it – and will take to a challenge pretty quick.  May’s CrossFitter of the month IS…


Onaping Falls May 29 2014


Name: Michelle Laderoute

Age: 33

Occupation: Manager Mechanical and Civil Engineering, BESTECH

What was your exercise experience prior to crossfit?

I played a variety of sports in high school and continued to play soccer competitively into my mid-twenties. I was on the club Ultimate Frisbee team for Queen’s University (yes there is such a thing). After I graduated I took up long distance running and completed several long distance races all over the province. I’d like to do a half Iron Man someday.

Michelle crossfit pic

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

About a month before Adam opened the doors to our beloved gym in the fall of 2011, my sister got me doing some WODs at home. One day I googled “Sudbury Crossfit” in search of someone in town to workout with. I found Adam trying to organize some outdoor WODs, and I haven’t looked back since.

I love crossfit because there’s always something to improve on. The day to day variety of the sport keeps me coming back for more. It’s amazing cross training for other sports like running, or is the running the cross training for crossfit? I don’t know anymore.

What is your favorite part about crossfit?

The community by far is my favourite part. It’s a great place to meet like-minded friends.

I also really like the coaching. It’s great to hear different cues from the coaches on how to improve, as well as tips from people who have been doing things like TOES TO BAR like pros and have words of advice.

Crossfit picture

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

I ran a marathon once that was pretty intense.

Competing in Battle Beyond the Barbell last year while 5 months pregnant was also a proud moment, and controversial according to my teammate. The coaches, my husband and the other crossfitters were all very helpful in keeping me within safe limits.

Favorite workout or lift?

Double Unders are fun. Murph is a good challenge, it’s close to feeling like you’ve run a marathon.


Anything else you would like to share please feel free

And…. I wasn’t sure how I was going to manage a new baby (now ~8 month old Samuel) and going to the gym. Crossfit Sudbury was, and still is, awesome for letting me bring my little guy in while I work out. I was quickly back feeling great and in shape after a long 9 months.