Friday, January 10th, 2013

Hey Folks!

Killer rest day!  I caught up on the Clean and jerk EMOM – that got difficult toward the end – props to you guys for crushing it like it was nothing yesterday!

I hope you recovered well!  So over the next ~3 weeks it’s a good idea to think about emptying the tank towards the end of your WOD.  Burn that last 10% of your energy towards the end of the WOD as though you’re trying to edge out 3 or 4 other “you”‘s.  This is what it’s going to be like in the open.  1 rep can mean the difference between 400th and 300th place, and ultimately, we’re just trying to be the best versions of ourselves as possible right?  Then we’ll have 2-3 normal weeks of training, and then we’ll try to build our program around the Open WOD being the pinnacle of each week.

Let’s keep up the great work!  FYI here is the rough WOD schedule going forward:
Longevity – 3 days on, 1 day off
Health – Monday & Tuesday, Thursday & Friday
Performance – 3 on, 1 off, 2 on, 1 off

Things may change here and there, but that’s the rough template. You will at some point miss a WOD – That’s ok too, as when you’re training hard rest is more important than working through pain. Think of exercise as the architect and recovery as the contractors.

Warm up

2 Rounds – 10 kettlebell swings, 10 toe touches, 10 dislocates, 10 grasshoppers


Press 2×5 / Pull ups 2×5

Partner WOD (or 1:1 work interval):
14 Minute AMRAP:
10 lunges, 10 pull ups x 3 Rounds while partner Rows


3 RFT:
75 Double Unders
50 Air Squats
25 Cals on Rower
2.  Skills
10×1 Jerk Grip OHS w/5 second Pause at the bottom.
As per Ben Bergeron’s


Front Squat 5×5 75%

20min. AMRAP
5 Pullups
10 Pushups
15 Squats

Stretch – Quads/Psoas, Pecs, Lats/Rhomboids
Foam roll – Quads/Psoas, T-spine

See you in the gym!
The CrossFit Sudbury Team