Monday, July 29th, 2013

Hey Folks!

Great weekend!   Glad for the rain so that we didn’t have to feel bad spending so much time watching the games, haha!

I was happy to see the competition a bit tighter this year with multiple lead changes.  Looks like the level of competitor is going through the roof though!

SO, some upcoming developments:

1. CrossFit Kids will begin in September, shortly after Labour Day weekend.

2. A new 3-track programming approach is going to happen at the gym.  “Health, Performance, and Longevity”.  Health is for those new to CrossFit or those looking to gain strength and lose unnecessary weight.  Performance is for those interested in Competing in the Sport of Fitness.  Longevity is for those who are using CrossFit to stay healthy and maintain their fitness into old age.

* Yes, I understand that we all want all three things a lot of the time (especially as CrossFitters, we seem to always want it all).  Members won’t be married to any one particular track – but it will be suggested/recommended at times, and left to your own feel at others.  Personally, I would probably dabble in all three on 3-9 week intervals.  What it does do though, is give us a way to tailor workouts a bit more depending on your goals!  Good times!  I’ll get into it a bit more in the near future.  I’m not certain about a start date for this yet either, late summer/early fall is likely.

Warm up

2 Rounds – 10 Squats, 10 Pull ups, 30 second plank, 10 inch worms, 10 spiderman lunges.

Back Squat 3×5 @80%  (this will be heavy, just like last week… fine tune appropriately)

1000m Row
3 rounds:
25 Pull ups
7 Push Jerks

Foam Roll – Low Back, T-spine, Glutes, Quads, Hamstrings, Calves

See you in the gym!
The CrossFit Sudbury Team