Monday, August 12th, 2013

Hey Folks!

It was nice to be away for the weekend – I’m sure you guys had fun with Lisa and Caz! The workouts looked pretty sweet. The new side has some pretty good progress too! I’m excited for everything this place is going to become!

The first event of the Catalyst games has been announced! 15 minute cap to 1. row 1000m, and then the rest of the time to do your heaviest 1 powerclean+2 front squats+3 Push press! Looks like this will largely be limited by your 3RM push press. Remember, explosive hips and good positioning make a strong push press. Getting lazy, letting your core relax and of course cheating are the easiest ways to get no-repped on a bad push press. Can’t wait to see what the other events will be!

Warm up

2 Rounds – 10 dislocates, 10 inch worms, 10 band pulls, 10 tuck jumps

Push Press 3-3-3-3-3 *sets of three, work up in weight until you fail 🙂

Half-“Angie”:
For time:
50 pull ups
50 push ups
50 sit ups
50 squats

Mobility:
Stretch – Glutes, Pecs, Lats
Foam Roll – Quads, Lats

See you in the gym!
The CrossFit Sudbury Team