Friday, January 24th, 2014

Hey Folks!

Great work on todays leg/lung burner.  It was a beauty to watch.  You never thought 50 lunges was that hard until you’ve rowed and wall balled first!

The standards for the “performance” programming are up on the whiteboard now.  Feel free to check them out to see if “performance” programming is appropriate for you, of if you’d be better served doing Longevity or Health.

The Open is still Open to sign ups – get in there and sign up for our team!  We’re going to be divying up members (that sign up for the open) amoungst our own gym for an “intramural” competition that will reward attendance, team cohesiveness, in addition to scores and of course, an “x” factor.  It’ll be a blast and we’ll be putting up great scores while we do it!

Warm up

2 Rounds – 10 dislocates, 10 OH squats, 10 band pulls, 10 kips (the back and forth motion – emphasize the hollow position)


Press 2×5 / Pull ups 2×5

21-15-9 For Time:
Kettlebell swings
Sit ups


“Black and Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
2.  Skills
7×1 3-Pos. Pausing Squat Clean – climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees – looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets – should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
After hitting each position explode up and catch the bar in a full squat.  
As taken from


Bench 5×3 5 85%

Strict Pullups 3×10

10-1 For time:
Snatch 115/73
KBS 70/50

Stretch – Pecs, Quads, Hamstrings
Foam Roll – T-spine, Quads, IT bands

See you in the gym!
The CrossFit Sudbury Team