Monday, January 13th, 2013

Hey Folks!

Great weekend!  There was (as usual) awesome energy in the gym, and it was nice to see so many people out for yoga on Sunday!  Don’t forget, thanks to the amazing kindness of your favourite Coach Lisa, Yoga is free for monthly unlimited members!  Check it out – it’s well worth it!

We’re only 7 weeks away from the open!  Very exciting!  If you don’t know what it is – check out todays video – it explains it a little 🙂

Longevity is a “rest day” today.  I know many of you weren’t in on the weekend who are following “longevity”, so you can make up Sundays WOD tomorrow (in the rare case where you did Sunday and not Saturday you can do Saturday).  If you’ve been in over the weekend, then this is a day to row, stretch, swim, hike, walk, foam roll, work on weaknesses, or prep food for the week.  Once again, set yourself up for success!  Having good quality food ready to go means you won’t snack on or buy poor food choices.

OnRampers – Tomorrow is the beginning of your second week!  You guys are killing it, and while Fridays WOD may have been difficult, you’re over the hump now.  You’ll still get sore, and some (or many) workouts will still leave you humbled, but that’s CrossFit.  You constantly reveal weaknesses to yourself and work on them in the comfort of a supportive group of people suffering through the same stuff! 🙂

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 ring rows, 10 push up plus


Back Squat 2×5 / Kettlebell Swings 2×15
***Try to add 5-10 pounds to last weeks squats. Use the same kettlebell as last week if you felt it was “heavy”.

5 Rounds:  10 jump-touches (6″ above your reach), 30 second ring row hold, 10 Mountain climbers, 30 second plank


1.  Metcon
3 Rounds, Max reps of:
1 min Box Jump Overs, 24/20
1 min TTB
1 min Deads, 225/155
1 min Rest
2.  Skills
EMOM x 12:
Odd:  5 OHS below 50% of 1RM
Even:  50 Double unders


Rest/Missed WOD/Recovery Row/Skill Work/Mobility

Stretch – Glutes, Hamstrings, Pecs
Foam Roll – T-Spine, Lats

See you in the gym!
The CrossFit Sudbury Team