Wednesday, January 15th, 2013

Hey Folks!

You guys are going great!  Keep up the great work, and make sure you’re addressing any sore spots or tight areas with the foam roller, laX ball, some chiro, massage or physio.  They aren’t just for injuries, they’re for optimizing performance too!

Keep in mind, while we do have rest days programmed into the weeks, if you’re feeling tired, fatigued, or beat up, take an extra day off.  You can also always choose to mobilize, row or do some light movements to limber up that day if you’d like.  As the wise Coach Eric said during one of our competitions, “isn’t this supposed to be healthy?”  Keep that in mind, while we want you guys to chase your goals and push yourselves, you can do that without feeling like you’ve been in the ring for 10 rounds with Mike Tyson.

So I’d like to take a poll – Who would like for the Coaches to lead the WOD from warm up to cool down?  Here’s the caveat though – it would require people to be ON time for Classes.  This is easier in the morning and the only time this would really be an issue is for 6pm and 7pm classes as people come in after work and “after work” is not a set time for everyone.  Let us know what you think and if you’d like it – but I think it might help with the flow of everything a bit better.

Warm up

2 Rounds – 10 reverse dislocates, T-spine foam rolling, front rack stretching, Squat therapy (grab an upright and trying to keep your chest up high, heels on the ground, knees tracking out over your toes, sit your butt between your feet.  Try to relax into this position for ~30 seconds)


Rest/Recovery/Rowing/mobility/work on weakness/do a missed WOD


Rest/Recovery/Rowing/mobility/work on weakness/do a missed WOD


Cleans 3POS x 5

30 Double Unders
15 Burpees
15 Wall Ball

Stretch – Forearms, Shoulders, Pecs
Foam Roll – Quads, Calves
Stick – Calves, IT bands

See you in the gym!
The CrossFit Sudbury Team