Hey Folks!

The pic – The original CFSuds – on my deck in my old house!  So awesome… We’ve come a LONG way Folks!  Let’s keep growing it!

Great work on the WOD today – We were mentioning this morning, if you have a wonky knee, or tight calves, or even funny ankles, experiment with stepping down off the box when doing box jumps.  Eccentric contractions of muscles are a part of life and are important to the remodelling of tendons, but they accomplish that by placing a decent sized tension on those tendons.  So, be smart, and be prudent with your box jumps, running, skipping, etc.  Let Kristin or I know if you have any questions.

Once again – Sunday – Running Clinic!  James will have part of it as lecture and part of it as drills and activity.  Bring your shoes!

Warm up

2 Rounds – 10 band pull aparts, 10 overhead squats, 30 second pec OR lat stretch per side (depending on whats tight on you), Calf stretch 30 seconds per side

Deadlift 3×3 @75% +5-10 pounds

7 Minute AMRAP:
7 burpees
7 kb swings (50#/35#)
50m Run

Mobility:
Stretch – Hamstrings, Pecs, Shoulders
Foam Roll – T-spine, Lats

See you in the gym!
The CrossFit Sudbury Team