CrossFit Sudbury – 15122017 – Calvin & Hobbes

Hey Folks!

You guys are going to be SO symmetrical!  Loving all the PRs lately!  We’ve had a nice little run of awesomeness – so I think we’ve built up a solid head of steam leading into 2018… AND we still have a couple more weeks to go!

We’ve got some BEAUTY WODs coming up over the next week – Get them in ya – and earn those Egg Nog and Christmas cookie binges over the weekend.

Coaches Notes:

Partner WOD! I’m sure there is some sort of trade-off where if you take longer you can farther on the rower. Treat it like a workout, not a stats problem 😉 Go hard and coast into the weekend the right way.

Partner WOD – “Calvin & Hobbes”

With a partner, 10 rounds (5 rounds each) in a “you go, I go” rep scheme – while the partner NOT doing the triplet is rowing.
1 Partner – Rows
while the other partner performs:
15 Wall Ball (20/14)
25 Sit ups
35 Russian Kettlebell Swings (50/35)

Score is time on the 10 rounds. Add a note with how many metres you got on the rower and who your partner was.

CrossFit Sudbury – 14122017 – Which way is North?

Hey Folks!

Great work today – the legs might be feeling it tomorrow!  Glad I didn’t make it 20-30-40, though maybe we’ll consider that one for the future.

Some more symmetry work as part of a good little lung burner.  Make sure you aren’t bending over or laterally flexing in a weird way with the single arm clean & push presses.  If you do it right, it’ll help make you strong and resilient to injury – if you do it wrong, you will likely have a sore back and shoulder.  Just sayin.

I picked up some Cold Brew from Infinit (a Canadian Supplement company) – mostly because I wanted some, but I thought I’d pick up some samples too, in case others wanted to try it.  It’s pretty tasty!  Not sweet like some of the “iced coffee’s” you can get at TImmies or wherever, which is nice.  It does have a significant amount of caffeine in it (110mg), so be mindful of that (i.e. having some in the evening might not be a great idea).  Let me know if you’re interested in picking some up and I’ll order it for you!

Coaches Notes:

Core & Symmetry work – No they can’t be DB snatches. No you can’t alternate sides. Yes you can use a different weight of dumbbell, or use a KB if you want.

Conditioning – “Which way is North?”

12 Minute AMRAP:
30 Double Unders
10 Left-arm Dumbbell Clean and push press (50/35)
10 Right-arm Dumbbell Clean and push press (50/35)

Core work:

Tabata of each:
Half Turkish Get up Right Side*
Half Turkish Get up Left side*
***Alternate left and right-sided 1/2 TGU’s and THEN do the TTB.
Toes to bar

*just up to support on hand & hips, i.e. still seated. Use a slightly lower weight than usual so that your foot doesn’t pop off the floor, and you can get some decent rep volume in.
Record total reps (make a note of load used)

CrossFit Sudbury – 13122017 – Lynn-ish & Energy Legs

Hey Folks!

Great work today on the Open WOD 🙂 that was a lot of Push ups.  Kind of fun doing them “hand-release” style, which we don’t do a lot, as it’s hard to maintain your core since we “relax” in the bottom.  BUT, there is no, “one way”, right?

Coaches Notes:

Separating our upper and lower body today. Should make for some sore muscles tomorrow. Sorry/not sorry. The reps go up as the challenge goes down – but can you maintain your speed?


Every 2 Minutes for 5 rounds (one, unbroken set of each):
Bench Press (Bodyweight/70%)
Chest to Bar Pull ups
*Score your total reps (make a note of how much you got of each, as well as your best set of each)

Conditioning – “Energy Legs!”

2 Rounds For time:
10 Walking lunges with (50/35 in each hand)
20 Goblet Squats (50/35)
30 Air squats
Rest 1 Minute

CrossFit Sudbury – 12122017 – Open WOD 11.2

Hey Folks!

Great work on the bike AND the snatches.  There were some PRs/near PR’s for the morning crew on the Snatch – and lots of folks improved their 300FY score 🙂

Something to make note of, even though we were shooting for 300/200 cals, the whole point was to audit the thoughts and feelings that happened to you as you completed the task.  Did you want to quit?  Want to slow down at a certain point?  Did you Just crush extreme because you’re you and you’re amazing ALL THE DAMN TIME?  Then dig into your thoughts on why you had the thoughts/feelings you did… even if it is, “man… why am I so awesome???”

Coaches Notes:

Some heavy lifting & an old Open WOD. The push ups are hand-release. Set a pace and stick to it.


Every 2 Minutes for 5 Rounds:
3 Deadlifts (increasing load each set)
20 second Handstand Hold

Conditioning – “Open WOD 11.2”

Complete as many rounds and reps as possible in 15 minutes of:
• 9 Deadlifts (M: 155lbs / 70kg, W: 100lbs / 45kg)
• 12 Push-ups
• 15 Box jumps (M: 24″, W: 20″)

CrossFit Sudbury – 11122017 – 300FY

Hey Folks!

10 minute bike test!  Yesssssss.  If you like to geek out on the psychological side of training – check out, if you don’t want to search around at stuff, that’s ok.  Here’s the reason for the 10 minute bike test.

 “300 FY” is simple, and there’s no way to cheat it or modify it. Some AirDynes may be more efficient than others but not too different. How do you do the workout? Saddle up, set the countdown timer for ten minutes, come out of the gate hard, and hold on. If you finish with 300 or more you have done the workout. If you finish with 299 calories you have not done it. No scaling, no changes. It cannot be dragged down to a more easily attainable level. Do what is written: just like the original “300” workout, which was composed as a one-time test, and taken without rehearsal or practice.

Apparently Mark Twight was annoyed with folks “doing” the 300 workout (from the movie, 300),  which he/Gym Jones had designed as a 1 time, pass/fail test (based on quality/timing).  So he came up with the 300FY test, which was you either got 300 cals, or you didn’t.  If you didn’t, F You.

I don’t feel the F You is necessary (as I bet you could have guessed), but I totally understand where he’s coming from.  Either way – It’s time for us to get after it (again).  We last did this on June 14th, 2017.

Coaches Notes:

Pretty simple day.  Snatch some weight, and then giver shit on the bike.  300FY is a good mental test.  Can you set a pace and maintain it?  Not allow the “little hater” to get in there and convince you to slow down, to rest a bit, or to “just use arms” for a minute?  What are the thoughts going through your mind when you get to minute 7?  Treat this as a test, but a test that you plan to learn from.


Hang Squat Snatch: 1-1-1-1-1  *Add weight each set

Testing – 300 FY:

10 Minutes on the bike for total calories.  Make a note of which bike you use (airdyne/assault) and your experience.

CrossFit Sudbury – 08122017 – Lords-a-leaping

Hey Folks!

Pow pow!  That was NOT an easy workout.  Might have been slightly heavy haha.

We’re doing the 12 days of Christmas WOD Saturday from 9am (class) until 12noon!  Come out – crush extreme and earn the indulgence that will happen Saturday night!  We’re going to party like it’s December 9th 2017!  Woo!

If anyone has a Kan Jam game, or Cornhole if you’re feeling generous and want to bring it out – dooooo it 🙂

Coaches Notes:

Snatch + Overhead squat to help strengthen that bottom position and build confidence there. After that we’ve got a little smorgasbord of fitness. 3 Rounds will be a challenge. Just keep moving, as usual.


Every 90 seconds for 5 rounds:
1 Snatch + 3 Overhead Squats @75% of your Snatch

Conditioning – “Lords-a-leaping”

15 Minute AMRAP:
Row (700m/600m)
35 Sit ups
25 Walking Lunges
15 DB Snatch (50/35)

CrossFit Sudbury – 07122017 – Blitzen

Hey Folks!

A nice steady state WOD for you today – Hope you enjoyed it and were able to keep moving throughout the workout.  We’ve been hitting a lot of single arm and single leg stuff over the last year or so, which is going to pay off in the long run, for your health, performance and longevity.  As you’ve likely realized over since we’ve been doing the single arm/leg stuff – a 50# DB press on one arm is not the same as doing a 100# barbell press with both.  You’re welcome 😉

There are also a boatload of benefits with regards to rotational and frontal plane strength.  So while doing those things is a little less fun than barbell cycling, and not quite as sexy as muscle ups, but they’re helping you out a little more.  SO thank you for trusting in the process, and allowing me to sneak some of those less fun movements into the programming (not that you have much choice!) haha

Coaches Notes:

HEAVY clusters along with some burpee over the box and ‘merican KB swings. Moving some heavy loads some long distances. And with the minute rest after each round, let’s try to make it quickly each round. Little core work to warm you up/cool you down.

Core work:

Tabata Hollow hold

Conditioning – “Blitzen”

10 Rounds for time:
3 Clusters @70% of your Thruster 1RM (~55% of your Clean 1RM)
9 Burpee Box Jump overs (24/20)
12 Kettlebell Swings (70/50 – American style)
1 Minute Rest

CrossFit Sudbury – 06122017 – EleGator

Hey Folks!

Great work today folks – quick sprint was nice for a change up from the longer grinders eh?

Come on out for Coaches Café tomorrow night at 7pm – to learn about ways to embrace the winter, with outdoor activities 🙂

Then, on Saturday, come on out for our “12 Days of Christmas” WOD, and the Christmas party in the evening!

Coaches Notes:

Bench and Chins for the upper body. Add weight to the chins if possible, or use the thinnest band you can. No kipping. Some symmetry work on the WOD as well as a whole lot of up and down. Legs will be taxed in a volume kinda way, BUT it’s only 8 minutes, so get after it. This will be kind of like “Bonita”.


Every 2 Minutes for 5 rounds:
3 Bench Press (increase weight each set)
5 Chin ups (strict or weighted – same across)

Conditioning – “EleGator”

8 Minute AMRAP:
8 Goblet Squats
4 DB push press Right arm
4 DB push press Left arm
8 Slam Balls (30/20)

CrossFit Sudbury – 05122017 – You know what I like? Mashed Potatoes.

Hey Folks!

WOD name is a Mitch Hedberg joke 🙂 If you don’t know about him – look him up 🙂 He’s pretty funny!

If you haven’t picked up “sugarWOD” – check it out so you can log your WODs, give out some fist bumps and find all the secret things.  Just kidding about the secret things, I think.

Coaches Notes:

Cleans and HSPU work. You know what to do here. On the WOD – it’s going to be a little skill-based, so make sure you find a weight and level of challenge that suits you to keep moving. Alternating legs on the Pistols is a good idea.


Every Minute for 10 Minutes:
ODD MInutes:
1 Power Clean + 1 Clean @80%
EVEN Minutes:
3-5 Handstand Push ups

Conditioning – “You know what I like?  Mashed Potatoes”

5 Rounds for time:
3 Power Snatch (115/73)
10 Pistols
18 Double Unders

CrossFit Sudbury – 04122017 – Cindy

Hey Folks!

Great weekend just ended.  Big thank you to LuluLemon Vaughan Mills for coming up and putting on an awesome sale, as well as Boss Supplements for coming out and providing some treats and awesome products/giveaways!

We’re starting the week off with a benchmark!  Cindy!  Last time we did this one was June 15th.  It’s a grinder, and well worth planning your strategy.  Which will most likely revolve around the push ups.  My suggestion is to hammer through the pull ups and squats, and then rest in the middle of the push ups each time.  Pacing yourself isn’t a bad idea either 🙂

Coaches Notes:

Some heavy back squats followed by Cindy. It’s 20 Minutes. Set a pace and work hard to stick to it. An “on the minute” approach (a la “Chelsea”) isn’t a bad idea. It’ll come down to the push-ups, so hammer through the pull-ups and squats and “rest” mid-set on the Pushups.


Back Squat for load:
#1: 5 reps @ 70%
#2: 3 reps @ 80%
#3: 2 reps @ 90%

Conditioning – “Cindy”

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats