Friday, May 31st, 2013

Hey Folks!

Good work carrying those kettle bells.  I couldn’t help but notice the crazy bias toward choosing slam balls – maybe next time I’ll put a greater ratio of slam balls to wall balls and see what happens 🙂

If you have any more suggestions for the Grand opening – tomorrows the last day to get them in!  Otherwise, come on in when your email has asked you to and let’s have an amazing time!  We’re super stoked to have you all out competing, playing fitness tests and just generally having a great time!  Most of you haven’t paid yet (which is good), so pay when you come in and we’ll get you your T-shirt!

Also, Vince may be filming some of the day, so if you have an issue with that… we’ll try our best not to do too much of a close up and avoid those who don’t want to be filmed as much as possible, but it will probably be near impossible to avoid you completely.  Let us know if that’s a big issue.


The first Event for the “Battle Beyond the Barbell” is…

While one team member Rows 1000m the other will complete As Many Rounds/Reps As Possible of:
5 Deadlifts @75% of your max
7 Box Jumps (step ups will be allowed)

*Once the first team member is finished rowing, you will switch roles, and team member #2 will row while team member #1 completes the AMRAP.

Score is calculated as Reps/second.

***You will be responsible for adding/removing weight for your bar.
***Time spent getting on and off the rower will just add to your total time… so you’re best not spending a lot of time between tasks.

There you have it! Event #2 will be released Friday night/Saturday Morning and Event #3 will be released briefly before you are going to do it!

Feel free to strategize as you wish!

Warm up

E1M-10 (Every Minute for 10 Minutes):
3 Pendlay Rows

4 Rounds for time:
5 Clean and Jerk
10 Toes to bar
15 Air squats

Stretch – Hamstrings, Lats
LaX Ball – Glutes

See you in the gym!
The CrossFit Sudbury Team