Tuesday, April 23rd, 2013

Hey Folks!

Great work tonight Folks!  Killer snatching & you guys crushed that WOD.  I’m a proud coach!

Various news…

Check out my blog post – then sign up for Alicia’s Paleo Challenge!  (Write your name on the whiteboard)

Dragon boat team!  – Also on the whiteboard!  We need another 8 people!  Bring your significant others and their moms!

I’m going to be doing a Paleo lecture next Thursday night (May 2nd) to get into the “WHY” before starting the Paleo Challenge on the 3rd!  No cost for the lecture – There will be a fee for the Challenge though – We need to provide prizes somehow!

T shirts!  The order is going to go in over this coming weekend – Make sure you write your name and size if you want one!

I’ve designed a Recovery Protein supplement!  It’s available in the gym now.  It contains high quality whey as its protein source, as well as some supplements to aid in recovery and progression.  Everything in it is right on the label.  You can keep an eye out for the future – I’m planning two more options – one as a slightly simplified version that concentrates more on improving joint and connective tissue health, and another that is designed to improve body composition and insulin sensitivity.  I’m excited to offer it as it comes from a source I know I can trust and only contains what I know is in it.  No guess work and no “proprietary protein mix” to hide what’s actually in it.

Wow… News city.  Also, Rick is the CrossFitter of the month!  Check out his profile on our blog!

Warm up

2 Rounds – 10 band pulls, 10 push up plus, 10 deep lunges, 10 hops

E1m-10 (Every 1 minute for 10 minutes)
2 Press + 2 Push press @60% (of your press)

10 Minute AMRAP:
20 Wall Ball
20 Box Jumps

Stretch – Quads, Calves, Pecs
Foam Roll – T-spine $ quads

See you in the gym!
The CrossFit Sudbury Team