Tuesday, September 10th, 2013

Hey Folks!

Great job on todays WOD – quick and effective, my favourite.  Stay tuned for more “longevity” programming.  Kristin and I are still working on the CF Kids program and are looking forward to unveiling it.  It may have final sign ups in the coming weeks, and begin at the end of September/beginning on October.  Fingers Crossed!

Let’s spend this week improving our mobility, practicing skills, and putting in some solid work building strength in high quality movement.  We’re just about to start hitting some moderately heavy weights and lets make sure we’re doing right before things get too heavy.

Lisa is teaching Yoga at the gym tomorrow night.  Most of us need it.  Let’s stop denying ourselves the mobility our bodies need.

Warm up

2 Rounds – 10 squats, 10 push ups, 10 lunges, 10 ring rows, 30 second squat hold while pushing knees apart (slightly different than the Russian Baby Maker)

6 Single arm carries.  3 overhead, 3 farmers.  Use a kettlebell that is challenging but that you can finish the carry with.  Walk out with the bell in one hand, return with it in the other. Approximately 100m each.

Sneaky Tabata:
Slam Balls – 4 minutes
Wall Balls – 4 minutes
***Hold a plank during your 10 second break.

Mobility:
Stretch – Pecs, Lats, Forearms
LaX Ball – Traps, Rhomboids

See you in the gym!
The CrossFit Sudbury Team