Workout of the day

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)

CrossFit Sudbury – 17112017 – So you’re saying there’s a chance…

Hey Folks!

Great work today – that was a grind and a half.  You guys rocked it though (as usual) – and it honestly sounds like folks are having a blast in the gym.  Super stoked about that – FUN PR’s! 🙂

Coaches Notes:

Bench max out day – and then some symmetry work.  Have at it – it’ll come down to the bike, and then how fresh your legs are feeling 🙂


1RM Bench Press

Conditioning – “So you’re saying there’s a chance…”

3 Rounds For Time:

30/24 Cal bike
9 Right arm Thrusters (50/35)
9 Left arm Thrusters (50/35)
12 Deadlifts (185/123)

CrossFit Sudbury – 16112017 – Goodbye my love!

Hey Folks!

Great work today – it was an interesting WOD to watch, as all those seconds transitioning between movements, even when it’s only a few seconds, tend to add up over that many rounds.  Super cool seeing you guys work so hard, and challenge yourselves with the shoulder to overhead (especially considering how much shoulder work we’ve done lately).

Coaches Notes:

Skill work!  Time to test out that unbroken set – as well as general double under skills.  The WOD is a nice ying/yang of pushing and pulling – but it’s a LONG one, so keep your pace, and your breath about you.  The SNatches shouldn’t be so heavy that you need to hold your breath.

Skill work:

1 round, For Quality:
2 Minutes of Double Unders
30 weighted, walking lunges
30 Ring Rows

Aim for unbroken sets.

Conditioning – “Goodbye my Love!”

AMRAP in 20 min:

8 Push Ups
10 Hang Power Snatch (95/65)
12 Wall Balls (20/14)
14 American KB Swings (50/35)

Scale up to one/all: 4 HSPU, (135/95), (70/50)

CrossFit Sudbury – 15112017 – “Why don’t you eat up and we’ll tell you?”

Hey Folks!

Great work today on the long grinder – and some solid positional work with the pistols and pull ups.

Thanks to Meredith for coming out and educating us about Essential Oils 🙂

We got a “ring thing”!  It’s great for developing/conditioning the movements on the rings, without kipping.  It’s designed for strict work, but allows you to work towards levers, rolls, holds, and muscle ups of course.  It effectively reduces your body weight by half, making it easier to work on those movements, in a safe environment.  Let a coach know if you’d like to try it out.  It isn’t for doing WODs, and there is only one – so please be respectful and treat it well.

Coaches Notes:

MORE SHOULDER WORK – Just kidding, if you do them right, jerks are mostly a leg exercise.  That’ll learn ya!  This should be a new feeling workout.  A little longer (220 reps), but you guys are fit.  You should be able to do the sets of 10 and 9 unbroken – as a reference for which weights to use on the jerks/squats.  The Cleans are getting heavier, and they’re nice and full.  45 seconds should be long enough to recover and prepare for the next rep.

Strength work:

Every 45 seconds for 10 Rounds:
1 Clean @75%

Conditioning – “Why don’t you eat up and we’ll tell you”:

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Shoulder To Overhead (115/73)
Back Squat (same)
Sit Up

CrossFit Sudbury – 14112017 – A place where the beer flows like wine

Hey Folks!

Awesome work today!  The shoulders are going to get somewhat of a break today (minus some pull ups and double unders), so that’s good news.  I triceps are BLOWN UP, in general (between the DB push presses last week, then murph, and now today).  But that’s good news.  Now they’ll be stronger going forward 🙂

It’s Tuesday – which means Meredith is dropping some knowledge on us about Essential Oils (yesss).  Come smell some awesome stuff and learn a bunch tonight at 7pm!

Coaches Notes:

Skill work – pistols and pull ups to help develop those strengths and positions.  Don’t rush them.  Aim on quality and deliberate movement.  If you need to rush through a movement, it’s because you don’t own it.  The WOD is a bit longer, so make sure you set a solid pace and maintain.  Grip will be taxed, so make sure your hands/shoulder girdle is relaxed on the double unders/skipping, and that you’re using the hook grip on your power cleans.

Skill work:

5 Rounds For Quality:
6 Pistols
6 C2B Pull Ups

Conditioning – “A place where the beer flows like wine”:

AMRAP in 15 min:

5 Power Cleans (165/123)
10 Toes to bar
20 Double Unders

CrossFit Sudbury – 13112017 – “And I stand by my performance”

Hey Folks!

The weekend flew by – and I’m super sore from Murph.  Though it was a PR, so I’m pretty happy about that.

Tuesday evening – Meredith is coming to speak with folks about Essential Oils – if you’d like to learn more about them, come on out to this weeks Coaches Cafeé 🙂

Coaches Notes:

Rep efforts on the back squat.  These will be tough.  No failing, so do a max, minus 1 rep.  On the WOD – plan those sets so that you don’t fail any dumbbell push presses.  They will be the hard part.  Also a good idea to over jump that first box jump each time.


Back Squats
Warm up to and then complete:
1 max set at 65%
1 max set at 75%
1 max set at 85%
Rest as needed between sets. (2-3 Minutes)

Conditioning – “and I stand by my performance”:

2 Rounds For Time:

50 DB Push Press (50/35)
25 Box Jumps (24/20)