Friday, November 29th, 2013

Hey Folks!

Awesome work on todays “Baseline from hell” – the last week or so of programming is going exactly as planned – You guys are setting PRs, crushing WODs, and improving at skills.  Not much more I can ask for!  Let’s just keep putting in the hard work and smiling while we do it!

Very excited for the Christmas party – It’ll be fun to relax and have some fun with all you great people (fun that’s different than the WOD).  Let us know what you’re bringing and when you’re thinking of coming out.  While it’s starting at 5ish, we’ll be hanging out for a while and will be open to extending the party into the evening if people need/want 🙂

Make sure you’re taking the time to mobilize pre and post WOD if you need.  Even a little ezra mobility between warm up sets can make a world of difference in how well you move for those work sets and for the WOD.

Warm up

2 Rounds – 10 dislocates, 10 inch worms, 10 hops, 10 tuck jumps, pec stretch

Power Clean 3-3-2-2-1-1

3 Rounds for reps:
30 second handstand hold
30 seconds handstand push ups
30 seconds top of pull up hold
30 seconds max pull ups
30 seconds top of a ring dip hold
30 seconds max ring dips

Stretch – Shoulders, Lats, Calves
Foam Roll – Quads, T-Spine

See you in the gym!
The CrossFit Sudbury Team