Wednesday, January 22nd, 2014

Hey Folks!

Great work on the WOD today everyone – Killing it.  SO, due to popular demand, I won’t be posting rest days for Longevity anymore.  They in insinuated though!  If you’re following Longevity you SHOULD be taking 1-3 days off for rest each week.  I would suggest doing 3 on 1 off, 2 on 1 off, OR 3 on 1 off, but it’s up to you guys.  The movements will be cycling well, so if you always take wednesdays off, don’t worry, you won’t always be missing a certain movement.

You still have lots of time to sign up for the open, but the sooner you do the better we will know numbers for our CrossFit Sudbury Open Intramurals.  We’re going to be making (fair) teams and competing against eachother as well as ourselves (i.e. trying to beat your own scores from last year).  The scoring points for the teams will not only be reliant on performance on the WOD, it’ll also include team cohesiveness, attendance, and some other fun stuff.  solid details to come out soon!

Warm up

2 Rounds – 10 ring rows, 10 toe touches, 10 band good mornings, 10 air squats

Health

Rest/Recovery/mobility/missed WOD

Performance

Rest/Recovery/Mobility/Missed WOD

Longevity

Back Squat 5×3 @ 85%

“Diane” – 21-15-9 for time:
Deadlifts
Handstand Push ups

Mobility:
Stretch – hamstrings, Glutes, Quads
LaX Ball – Traps, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team