Monday, January 6th, 2014

Hey Folks!

So we’re back to the normal routine starting tomorrow!  Let’s take the time to cook meals ahead of time, lay out our gym clothes or have the gym bag ready to go at the door.  Have appropriate snacks ready to grab and go.  Purge the house of those things which shall not be named and shall definitely not be eaten 😉  You gotta set yourself up for success!  Personally, Kristin and I have a big pot of chili ready to be cooked tomorrow in the slow cooker.

Tomorrow marks the beginning of another round of OnRamp athletes as well as our Health-Performance-Longevity programming!  For most of you, you’ll continue with “longevity” programming.  Some Folks may be better served doing “Health” with its’ more linear strength progression, and slightly less complicated movements.  For the “Performance” stream, there will be NO scaling allowed.  If you need to scale the Performance WOD, then you should be still doing the Longevity WOD until you’ve got the strength and skill to do Performance.  I know it’ll be many people’s goals (it’s mine too, to a degree), and I don’t want to come off as mean at all – but I promise it will better serve your goals to gain fitness and capacity to follow the Longevity programming in the meantime.  I DO want people to pick one stream and follow it for a while before choosing to change to a different stream.  No mixing and matching please!  Feel free to ask your coach if you have any questions about anything.

Check out more info about our new programming here

Warm up

2 Rounds – 10 dislocates, 10 squats, 10 band pull aparts, 10 inch worms


Back Squat 2×5

Kettlebell Swings 2×15

4 Rounds for time:
10 goblet squats
4 lengths farmers carry


1.  Metcon
“Macho Man”
EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
2.  Skills
EMOMx12:  7 TTB + 35 Double unders
as taken from Ben Bergerons, “Competitors WOD”


Back Squat 5×5 @75%

Strict Pull ups 3×10  *good idea to do these in between your back squat sets

8 Minute AMRAP:
8 Box Jumps
8 Push ups


Stretch – Quads/Psoas, Hamstrings, Pecs
Foam Roll – Quads, Calves
LaX Ball – Forearms

See you in the gym!
The CrossFit Sudbury Team

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