Workout of the day

CrossFit Sudbury – 21092017 – Holleyman

Hey Folks!

Team Series WOD #2 is posted up!  Should be a doozy and a half!  Fun though 🙂

Come on out on Saturday (we’re closing the gym as we’ll all be at the Watersports centre rowing with Emily!) and enjoy the beauty weather on the water.  Wear sunscreen or bring a hat or something!

Coaches Notes:

This is long grinder.  The reps are short, but don’t make the mistake of sprinting thorugh this.  THe HSPU’s will catch up to you, so take your time addressing the bar on the power clean, and do the wall ball deliberately (using as much legs as possible).  Then crank out the HSPU’s.

Hero WOD – “Holleyman”:

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 RFT:
5 Wall Balls 20/14#
3 Handstand Push-Ups
1 Power Clean 225/155#

30 Minute CAP (or scale by reducing the total number of rounds)

CrossFit Sudbury – 20092017 – Brisket

Hey Folks!

Hump Day!  The week is flying by – the weather is beautiful, the training is of the highest quality, and the Squats and the Deads are coming along nicely!  You guys are crushing some serious weight for sets of 10.  Keep it up!

I haven’t seen anyone getting antsy about the squats or deads, which is good, as we’ll keep riding the gains out for a bit longer (few more weeks, likely).  So keep challenging yourself, and ask for variations to your coach if you’re getting bored 🙂

Coaches notes:

Reverse Lunges, stepping the leg back to set the knee down and then stepping back through.  It’ll load the front leg a little more, and mimic a pistol slightly more than doing a forward lunge.  No real secret on the WOD – it’ll come down to the willingness to keep moving during the squats, slam balls and bike.  Let’s just leave the bikes upstairs all day.  Saves us having to bring them down and back up.

Strength work:

Alternating EMOM:
ODD Minutes – 3 weighted dips
EVEN Minutes – 6 front rack reverse lunges (3 per leg) @whatever weight seems appropriate.

Conditioning – “Brisket”:

2 Rounds for time:
25 Sit ups
25 Goblet Squats (50/35)
25 Slam Balls (30/20)
25 Bike (Cals)

CrossFit Sudbury – 19092017 – Helen

Hey Folks!

That was a beauty combo – more or less two conditioning sessions that required a good amount of strength combined with either stamina or speed.  AND we shouldn’t end up being too sore from it either.

We’ve got Helen up tomorrow – gotta take advantage of the warm weather while we still can – and Helen is such a great workout, I can’t rob you of doing it one more time before the summer is up 🙂

Coaches Notes:

More Squats!  Yessssss.  Remember, even though you’ve been adding weight each set (and you still should be!) doesn’t mean it would be a good choice to fail any reps.  These sets of 10 are meant to be challenging, but still doable.  Helen is always a good time.  Swings are american style.  Grip will be challenged for sure, as will your lungs.  If you’re able to do the movements unbroken, then it’s time to run the 400’s faster (oh yay!)


Warm up to and complete:
2 sets of 10 Back Squats @Light-Moderate weight
then warm up to and complete:
4 sets of 2 Deadlifts @Heavy

*These should be heavier than the last time you did the same rep scheme (Sept. 10, 2017)

BenchMark – “Helen”:

3 Rounds for time:
400m Run
21 Kettlebell swings 50/35 (overhead swings)
12 Pull ups

CrossFit Sudbury – 18092017 – Das Boot

Hey Folks!

Killer weekend – awesome mental/physical/emotional test on Saturday, too.  We don’t do those very often, but when we do, we all leave the WOD a better person (hopefully, if you aren’t happy with your performance, you learned something about yourself, or how to approach different aspects of your training).

We’ve got an exciting week of training ahead of us – with a couple unplanned (but they just fit so well!) benchmarks, and the Team Series starts this week!  I’m planning on programming the Team Series WODs on the weekend/early week, but let your coach know if you need to fit them in at another time.

Coaches Notes:

7 Wall balls just to tire out the legs/lungs a bit before you dial in and focus on finishing BIG on the power clean, and trusting the legs on the jerk.  You should be left with ~30 seconds rest each round.  On the WOD – it’s meant to be done quickly, but don’t skin your shins on the box.  You’re also using a dumbbell in each hand.

Power on Fatigued Muscles:

Every Minute for 10 Minutes:
7 Wall Ball (20/14)
1 Power Clean & Jerk @~75%

Conditioning – Das Boot:

10 Minute AMRAP:
5 Burpee Box Jumps overs (24/20)
5 Dumbbell Hang Power Cleans (50/35)
5 Dumbbell Push Press (50/35)
Rest 30 seconds

CrossFit Sudbury – 15092017 – Pulled Pork Sandwiches

Hey Folks!

Espresso!  Man if you trip on those double unders, the clock has no mercy for you.  Did you see our CrossFitter of the month for August?  You should.  I love seeing what our members have to say about us, seeing you guys achieving goals, but most importantly, just improving the SHIT out of your lives (sorry for the swear… a non-swear wouldn’t accurately describe my excitement).  As a healthcare practitioner, I see folks that just don’t exercise in any way, which is tragic.  Exercise, and moving your spine, joints and all your fascia and connective tissue isn’t an optional thing, if you want to maintain and/or improve your health, performance and longevity.  Finding an activity that you genuinely enjoy, with a group of people that you can enjoy it with – is a BIG deal.  So thank you, everyone, for letting us do what we love, which is also conveniently making you more fit (and hopefully happy too!)

Coaches Notes:

Mental toughness and muscular fatigue testing on the OHS.  The beauty here is that YOUR limiting factor will be what… limits you.  It might be your shoulder stability/stamina.  it might be your ankle flexibility.  It might be your core strength.  If you get in far enough, it might be your ability to breathe while working away at something without losing your positioning.  Make a mental note (or even better, a real note) about why you stop when you do on those OHSquats.  Pulled Pork Sandwiches!  Delicious, and also a fun workout.  Compare to September 19th of last year.  Do your best not to waste any time transitioning.  The Power Cleans will be the most challenging part – but you can do them unbroken.

Strength work:

Work up to a single, max rep set of Overhead Squat @50-60% of your 1RM
***Don’t be a hero, if you’re losing the barbell out front or back beyond reason – just let it go – if it was a mental snafu you can try again, if it was muscular failure, you’ll be happy you didn’t force it***

Conditioning – “Pulled Pork Sandwiches”

5 Rounds for time:
200m Run
15 Wall Ball
5 Power Cleans @60%

CrossFitter of the Month – August 2017

Hey Folks!

It’s the most wonderful time of the month 🙂 It’s time to highlight another one of our amazing members.  This month we’re excited to recognize someone who has been with us for quite some time, and who has been putting in serious effort while also juggling buying a house, attending competitions, and being a shift worker.  Epic “props” to this person for making fitness and health a priority (which has always been obvious with this person!)  For the month of August, we’re pumped to present…

Steph!  Thanks, Steph, for adding so much positive energy our CFSuds Fam!  Below are Steph’s answers to our questions!

Name: Stephanie Vitiello

Age: 27

Occupation: Registered Nurse

What was your exercise experience prior to CrossFit?

I’ve always been athletic growing up; I did swimming, skating, dance, and track and field. I started playing soccer when I was about 5 and played every summer into my 20’s. I played hockey for 4 years in high school, which was something I randomly decided I wanted to learn. As an adult, I opted to keep fit like most people attending the local Goodlife. I tried a lot of classes there, which I found enjoyable but started to become very bored of the same old routine.

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

I’ve been doing CrossFit a little over 2 years now. A couple years ago I was introduced to a group of people where I was told, “Crossfit will change your life”. From that moment on I decided I would try it, and I have been hooked ever since. I love that CrossFit is for everyone.  You can start at any fitness level and scale the movement to your abilities. I choose Crossfit because after a long day at work it’s nice to come to a place to release all the days’ stresses.

What is your favorite part about CrossFit?

Most definitely the people! Over the last 2 years, I have met so many like-minded individuals who have similar goals. Everyone has always been very friendly and encouraging! I have made some great friendships! 🙂

What are the accomplishments you are proud of?

Crossfit related: Not being very good at body weight movement I was very proud of myself when I started doing kipping pull-ups. I’m also very proud of all the fitness competitions I have done up to now.  Battle Beyond the Barbell, Element and most recently UG Beach WOD. Just attending these competitions and giving my all is something I’m really proud of.

Non-Crossfit related: Going back to school to get my nursing degree as well as working in Recovery at Health Sciences North; It a very rewarding career.

Favourite workout of lift?

Favourite workout: Murph

Favourite lift: Clean and Jerk

Anything else you’d like to add?

I just want to thank Adam, Kirstin and all the coaches for all there hard work and dedication in making Crossfit Sudbury the best place to work out!

CrossFit Sudbury – 13092017 – Espresso

Hey Folks!

Mandie programmed a beauty WOD – it was a jerk WOD, and then a toes to bar WOD.  SUPER fun – and we had some awesome vibes in the gym all day.  Stoked about all the heavy squats and deadlifts.  We’re looking GOOD folks – we’re going to be seeing some awesome upticks in performance (and we already are).

COME TO THE ROWING DAY 🙂  a bunch of folks couldn’t make lunch afterward – so we’re cancelling that part, and covering the rest of the cost – so it’s Free! (Thank Emily about that) and if folks want to grab food after that – we can go then 🙂

Coaches Notes:

Weighted pull ups and some sexy hollow rocking.  KB swings and DU’s on the WOD should be “easy”.  Crank through them and try to keep the push ups one set, or plan to break the push ups up before you fail.  Have fun.

Pulling & Core:

7 Sets:
3 Weighted pull ups (or strict ones, if you’re working on building up to weighted)
15 hollow rocks

Conditioning – “Espresso”

5 Rounds For Time:

30 Double Unders
15 Push Ups
15 KB Swings (50/35)

Scale up: 5 HSPU, (70/50)

Compare to Feb, 23, 2017

CrossFit Sudbury – 13092017 – Monkey see, Monkey do!

Hey Folks!

Great work on Elizabeth today – with the squat cleans it made it more difficult – but don’t you feel like a better person for doing it properly?  I know I do.  You always feel good when you do things right.

There are always ways to search for a shortcut, a way to try to cut the work a little short.  That’s how you end up trying to cheat the depth on your wall ball squats a little, how you just skim the level of the pull up bar with the very tip of your chin, on pull ups, or not standing the deadlift up all the way.  You know what happens when you do all these little cheats?  You reduce the training stimulus.  And what’s the goal?  To improve your health, performance, and longevity.  And a full range of motion, with quality movement, will help ALL of those goals.  Even though it doesn’t often feel like it at the time.

Coaches Notes:

More Squats and Deadlifts.  Heavier than last time please.  It would have been ~12 days ago that we did this rep scheme 🙂 I think we’re somewhere around 70% for the squats and 75-80% on the deadlifts?  Do what you can, but challenge yourself.  The WOD is designed by Mandie – a beauty 10-1 reversal type WOD.  Always tough to keep track of where you are, so you might want some chips out.  Not a bad idea to put some grips on for the TTB, as they might be a little gnarly on the hands.


Warm up to and then complete:
3 sets of 5 Back Squats @Moderately Heavy
then, do a couple warm up sets and complete:
3 sets of 3 Deadlifts @Moderately Heavy

*These should be heavier than the last time you did the same rep scheme

Conditioning – “Monkey see, Monkey do”:

For time:
10-1 Jerks (125/83)
1-10 Toes to bar
i.e. 10 jerks, 1 toes to bar, 9 jerks, 2 ttb, 8 jerks, 3 ttb…etc.

*Courtesy of Coach Mandie!  p.s. if you saw what was previously on Train Heroic, you guys ust got saaaaaaved 😉

CrossFit Sudbury – 12092017 – Elizabeth

Hey Folks!

Great work today – hopefully it helped folks shake off the soreness/rust from Fridays training.  We’ve got this weeks Benchmark today – Elizabeth!  The Ring Dips’ll get ya!  Plan them out and you stand a better chance of getting through the workout with a PR time 🙂

Back in the day Elizabeth was with Squat Cleans.  I’ve seen a bunch of videos of it done with power cleans.  We’ll be doing the full lift.  All the power cleaning and back squatting we’ve been doing should have prepared you well 😉

Coaches Notes:

Pace and plan out the WOD.  Hitting the right sets with minimal rest will lead to the best time.  If ring dips aren’t in your wheelhouse – try the dip bars or band up 🙂  ON the Conditioning, you don’t need to go ALL OUT – just give it a good quality effort.  80% or so.

Benchmark – Elizabeth:

For time:
21-15-9 reps
Clean 135/95#
Ring Dips


2 Minutes on the rower for max distance
Rest 1 Minute
2 Minutes for max double unders
Rest 1 Minute
2 Minutes on the Bike for max Cals

Do this stuff AFTER you do Elizabeth

CrossFit Sudbury – 11092017 – Tastefully Offensive

Fitness Nutrition Program

Hey Folks!

Great weekend – the weather was beautiful (a bit chilly in the AM’s though – right?), the drinks were cold, and the training was hot.  We’re into the last day to pre-Order the Baseball T’s – So take a look, imagine yourself PRing your favourite movement while wearing one, and Let us know if we can order one for you.  The Tshirt dude was looking at getting us a single sample so we could gauge sizing, but if it isn’t going to happen soon, I won’t make folks wait for their shirts.

We’ve also got the Whole Life Challenge coming up soon – Starts on Saturday the 16th – so if you need to, get those random cheat foods in this week, then pack them up and send them away with your friends/family that don’t live with you – if it’s in the house, you will probably eat it.  I just finished watching a great video about how calorie counting is bullshit, which I’ve always known, but those macronutrient war folks (i.e. high carb!  Low carb!  no carb!  just eat air! etc), always dupe us all into thinking all you need to do is “this one thing” and we’ll be jacked and tan in 5 days.  Starting with improving the quality of choices you’re making (whether it’s timing, quality of food, or choosing to eat when you’re satisfied [versus when you hate yourself]) is a healthier and more sustainable way to approach your eating, and always a great place to start.  Tinkering with macros can be done after that.

For Folks who want help with tinkering… the Sudbury School of Fitness “FUEL” Program is coming soon 🙂

Coaches Notes:

BIG finish on those power snatches, and the same big finish on the last full snatch, but I want you guys using that same aggressive pull to direct your body UNDER the bar.  You can drop the bar between reps if you need, but don’t waste time between reps, the goal is the first two power will take away some of your ability to elevate the bar so that on the third, full snatch, you are able to fully extend, fairly hard, and pull under aggressively too.  don’t rush into the plank, you’ll have time.  Do a quality plank – if you end up with a saggy trunk during the plank, do a shorter amount of time and keep a high-quality position.  On the WOD – get after it.  OHS should be a somewhat challenging, unbroken set.


Every 75 seconds for 7 rounds:
2 Power Snatch + 1 Snatch @70-75%
30 second plank

Conditioning – “Tastefully Offensive”:

10 Minute AMRAP:
Run 300m
9 Overhead Squat (115/73/Front Squat)
9 Pull ups