Monday, April 29th, 2013

Hey Folks!

Lisa said you guys all did great on “Schmalls” and said it was your new favourite workout (that might be a lie).   Good work getting through it though – there’s value in doing the occasional long WOD, both physiologically and mentally.

This week there are lots of fun things happening.  More WODs, skipping ropes are in, Paleo presentation – “Navigating the Paleo World”, and the Paleo Challenge being put on by Alicia!  There is probably more I’m forgetting – but you’ll just have to come to the gym to see!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats (w/ PVC), 2 x 10 second superman hold, 3 jumps (tuck jumps without the tucks… higher than hops… imagine you’re snatching a barbell and extending your hips really hard)

Snatch 2-2-2-1-1-1
* Work up to a new 1 rep max!
** if you’re feeling too rough, wait until another day for it and just work on technique to prep for maxing out soon!

6 Rounds for time:
5 strict pull ups
10 hand release push ups
3 Back squats @ 70%

Stretch – Glutes, Quads/Psoas
Foam Roll – Hamstrings, T-spine

See you in the gym!
The CrossFit Sudbury Team