Wednesday, November 27th, 2013

Hey Folks!

Awesome work on todays WOD – looks like the pull-ups were just challenging enough – PERFECT.  Remember Folks, take the time to build up strength on strict pull ups before diving into too many kipping pull ups – It’s better for the health of your shoulders.

Thanks to Folks starting to fill up the paleo potluck list on the whiteboard!  We have a microwave, kettle, nutribullet, fridge and coffee machine in case those are helpful things with what you need to prepare.  Pick what you’d like to bring and write it on the whiteboard for us please!  Also – come on out!  Saturday starting at 5pm, feel free to bring your kids earlier on – I imagine kids will get bored or not want to hang out with a bunch of silly adults later into the evening too.

Also – Do our awesome Oly Coach a favour and vote for his song on CBC music quest contest

Warm up

2 Rounds – 10 dislocates, 10 band pull aparts, 10 inch worms, 10 good mornings

Deadlift – Find your new 1 rep max

15-12-9-6-3 for time of:
Russian Kettlebell Swings
Push Press
Wall Ball

Stretch – Calves, Pecs, Hamstrings
Foam Roll – Quads, Hamstrings

See you in the gym!
The CrossFit Sudbury Team