Friday, September 6th, 2013

Hey Folks!

Great work today on the WOD, I’m sad I didn’t get to do it with you guys, but hopefully we’ll be bringing home some medals on Sunday!  🙂

So we’re going to be closed on Saturday as most of the coaches are away at the Catalyst games this weekend – BUT Eric will be opening the gym on Sunday with a doozy of a workout for you guys.

Post-event nutrition for Catalyst! It’s kind of a personal thing as it totally depends on what you can stomach post workout and what you actually enjoy. I’ll be having some protein shakes and some easy carbs (coconut water, sweet potatoes [mashed], and probably some “kind” bars). To replenish glycogen stores you’ll only need 30-50g of carbs for each of the events, then it’s staying hydrated, mobile and happy in between events – it’s going to be an awesome time and you’re all going to do great. I’m a proud Coach!

Warm up

2 Rounds – 10 dislocates, 10 ring rows, 10 toe touches, 30 second squat hold

Deadlift 4×2 @ 65%

15-12-9-6 for time:
Thrusters
Kettlebell swings
Toes to bar

Mobility:
Stretch – Hamstrings, Glutes
Foam Roll – T-Spine, Calves, Glutes

See you in the gym!
The CrossFit Sudbury Team