Thursday, January 16th, 2014

Hey Folks!

So that was a long lung burner and a half!  You guys are killing it and this is GREAT Open training by the way.  Speaking of the Open, you can sign up here.  DO IT.  

The open is almost upon us.  Go over and sign up!  Even if you don’t expect to qualify for regionals you can contribute to the team, and see where you stack up.  Then, when you compete again next year, you’ll be able to compare and gauge your progress.  I’ve done it every year since 2011 and so far I’ve gotten “fitter” each year.  Fingers crossed the trend continues!

Let’s keep it up the great training.  Performance programming standards are being printed up soon – that way we can objectively determine if people should be doing it or not 🙂

For rest days being used for “catching up on WODs” – we’re going to limit it to the most recent day (i.e. if you missed Sunday and Monday is a rest day, you’ll do Sundays WOD).  It’s just easier on the coaches, but more importantly you don’t end up repetitively doing the same movements (potentially) in back to back WODs that were intended to be up to 3 or 4 days apart.  Also, don’t be afraid to use the Rest days to rest 😉

Warm up

2 Rounds – 10 dislocates, 10 band pulls, 10 inch worms, 10 supermans


Front Squat 2×5 / Deadlift 2×5

21-15-9 for time:
Goblet squats
hand-release push ups


“The Open Test”
AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 – games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups


Bench 5×5 80%

Strict Pullups 3×10

FrontSquat 135/95
Ring Dips or

Stretch – Quads/Psoas, Pecs
Foam Roll – T-spine, Hamstrings

See you in the gym!
The CrossFit Sudbury Team