Friday, April 26th, 2013

Hey Folks!

Alllllright!  It’s almost the weekend!  Yesss – warm weather means that Lisa is going to program running WODs this weekend (maybe… really it’s up to her).

This coming Thursday night I’ll be doing a short lecture about Paleo entitled, “Navigating the Paleo World”.  With Dr. Oz having spoken about it now, it seems every “expert” out there is going to chime in with their opinion, and many of the common questions or issues that people have with Paleo are easily addressed, IF you know what you’re talking about.  Not to “toot” my own horn, but I know what I’m talking about when it comes to Evolutionary medicine.

OnRampers!  Try to finish up your OnRamp sessions before May 13th as that will be the start date for the new OnRamp template!  Every two weeks a new intake will take place for the OnRamp – which will be at specific times (6am, 7am, 12noon, 6pm, 7pm on Monday, Wednesday and Friday).  After those 6 sessions, you’re good to join in on the regular CrossFit classes!  Perfect!

Once again – Tshirts, Dragon boating, grand opening, skipping ropes (payment, they aren’t in yet), Paleo challenge.  Check out the whiteboards and write your name and info down where needed.

Warm up

2 Rounds – 10 dislocates, 10 hops, 10 tuck jumps, 10 band pulls

E1m-10 (Every minute for 10 Minutes):
2 Clean + 1 Jerk @70%

“DT” – (scale according to your push jerk – this should be a 5-10 Minute wod)

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Mobility:
Stretch – Hamstrings, Quads/Psoas, T-spine

See you in the gym!
The CrossFit Sudbury Team