Monday, April 22nd, 2013

Hey Folks!

Sad it was Katie’s last weekend and I wasn’t around for it 🙁 , but she’ll be in the gym training and having fun still so we won’t lose her just yet!

I had an awesome time at the NCCP certification (part of it) for weightlifting.  For those interested in competing in Olympic lifting – between John’s expertise and my certification we can properly represent and prepare you!  Let’s grow a competitive and fun team at our gym!

Make sure you’re writing your name on the whiteboard and your size for Tshirts – We’ll be ordering a few extra, but if the last batch is any indication, they’ll go fast!

Mikie is organizing a Dragon Boat team!  Anyone interested, write your names on the whiteboard – he needs to know by the end of the 28th.

Alicia is running a Paleo Challenge starting in May!  Sign up for a fee and get measurements, tracking and accountability!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 toe touches, 10 tuck jumps

E1M-10 (Every Minute for 10 minutes):
1 Snatch + 1 Hang Snatch @ 80%

For time:
15 Back Squats
15 Toes to bar
30 Push ups
10 Back Squats
10 Toes to bar
20 Push ups
5 Back Squats
5 Toes to bar
10 Push ups

Stretch – Pecs, Glutes, Quads/Psoas
LaX Ball – Pecs & Quads

See you in the gym!
The CrossFit Sudbury Team