Thursday, July 18th, 2013

Hey Folks!

So… that was a HOT day.  I think the weather network is calling for it to improve going forward – that’s good news!  ALSO, despite the heat we had numerous Clean and Jerk PRs today!  Bang Pow!

It was Tyler’s last day today – He’s moving down to Belleville to be stationed down there. If you’re passing through town I’m sure you’ll find him at the local CrossFit gym! Thanks so much for your help over the last month and a half Tyler!

The odd person I’ve spoken with has mentioned feeling beat up… If this is the case, remember, you need to insert rest days into your week!  Listen to your body, take a day off on the weekend to go hiking, or stand up paddle boarding, or golfing, something you enjoy (maybe not golfing, haha) and mentally recharge.  We can’t be going 100% all the time.  So remember, if you wake up and you feel wrecked, it’s ok to take a day off, or come in just to mobilize and work on some skills or light rowing.  Remember, in addition to moving well you need to eat, drink, think, sleep, and speak (positive mindset) well.  ALL these things contribute to your recovery from our workouts.  The workout is the architect, recovery is the contractor.

Warm up

2 Rounds – 30 Second hollow rock, 30 second superman, 10 squats, 10 good mornings

Deadlift 5×2 @70%  (work on moving the bar quickly up – but don’t jerk it off the ground)

4 Minute AMRAP:
4 Handstand push ups
8 Kettlebell swings

1 Minute Rest

4 Minute AMRAP:
4 Clapping push ups
8 Pistols

Mobility:
Stretch – Hamstrings, Glutes
Foam Roll – Glutes, T-spine

See you in the gym!
The CrossFit Sudbury Team