Category: WOD

  • CrossFit Sudbury – Training – 23062015

    CrossFit Sudbury – Training – 23062015

    Hey Folks! Awesome work today – hopefully there weren’t too many “log jams” at the sleds.  We’re all friends, I’m sure sharing wasn’t the worst experience 😉 Hopefully you all passed kindergarten (or whatever they call it now) This coming Friday we’re going to be closing at 5pm – Sorry about that, but I’m sure…

  • CrossFit Sudbury – Training – 22062015

    CrossFit Sudbury – Training – 22062015

    Hey Folks! Killer weekend!  Filthy Fifty was a good time – difficult as usual but fun to re-do every so often.  You guys all did awesome and I’m sure in retrospect you can say, “oh it wasn’t that bad” We’re going to be closing early on Friday, at 5pm.  And we will be open on…

  • CrossFit Sudbury – Training – 19062015

    CrossFit Sudbury – Training – 19062015

    Hey Folks! Here’s the WOD for today (Friday!) Warm up and mobility work will be written on the whiteboard in the gym!  Rob “cheats” a bit by combining the power clean into a squat clean thruster – but we’ll let ti slide, haha. [av_video src=’https://www.youtube.com/watch?v=8IQftORtxqk’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2t885o’] HEALTH Health – Power Clean 5×3…

  • CrossFit Sudbury – Training – 18062015

    CrossFit Sudbury – Training – 18062015

    Hey Folks! Awesome work today – people are looking a little beat up through those calves.  Get on the foam roller, work those achilles tendons and plantar fascia and loosen yourself up.  You guys are making intelligent decisions, so I’m happy with it – make sure you know when to rest and when to push!…

  • CrossFit Sudbury – Training – 17062015

    CrossFit Sudbury – Training – 17062015

    Hey Folks! Beauty day today!  Hope you all enjoyed the WOD and are loving life in general.  Something that just came to mind – Nutrition – If you need any help with suggestions on what to eat, when and why – let me know!  It doesn’t bother me to provide suggestions to people as most…

  • CrossFit Sudbury – Training – 16062015

    CrossFit Sudbury – Training – 16062015

    Hey Folks! Great work on todays stuff!  The runs looked fun, the metcon looked painful.  And it was more challenging than I anticipated, but it was super fun.  You guys did a great job too – and it’s fun to see people working hard and improving their pull up virtuosity (quality of movement ALWAYS looks…

  • CrossFit Sudbury – Training – 15062015

    CrossFit Sudbury – Training – 15062015

    Hey Folks! Great weekend of funtastic training!  We’ve started the first week of the next cycle – Super Secret Squirrel Program for Elite Epicness and Awesome Glutes (something along those lines).  This week we’re focusing on technique while also attacking those glutes.  Make sure you’re doing some high quality squat prep and the necessary mobility…

  • CrossFit Sudbury – Training – 11062015

    CrossFit Sudbury – Training – 11062015

    Hey Folks! It’s Thursday!  Get in there and run your faces off, but not literally… just figuratively. [av_video src=’https://www.youtube.com/watch?v=jScgPNbsR4E’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-29ucmz’] WARM UP Back Squat Warm Up 10 spiderman lunges 10 toes touches 10 goblet squats w/ 3 second pause in the bottom* 10 pull aparts *pause in bottom, heels down, elbows push…

  • CrossFit Sudbury – Training – 10062015

    CrossFit Sudbury – Training – 10062015

    Hey Folks! Great little volume WOD to offset yesterdays intensity.  Looks like the weather is going to continue to improve over the next little bit, which will be nice for our tans, our running skills, and for general enjoyment of Sudbury 🙂 We’ve been hearing lots from Folks that their family were very impressed with…

  • CrossFit Sudbury – Training – 08062015

    CrossFit Sudbury – Training – 08062015

    Hey Folks! Wow.  That was an unreal day on Saturday.  Kristin and I have been working on/in this gym for almost 4 years now, and when we originally started training with people we never could have imagined it would grow to be as big, as friendly and as amazing as this weekend was.  The athletes,…