Monday, January 27th, 2014

Hey Folks!

Great weekend in the gym – despite the intense snow storm on Saturday (for 20 minutes in the AM).

If we can al try to avoid walking on the hardwood with our boots on it would be greatly appreciated.  I know you all want a gym that is clean and pretty and you can feel proud of it when you enter, but if it’s covered in salty water stains all over the floors it looks crappy and is terrible to walk on for those who DO take their boots off in the appropriate areas.  Thanks Guys!

Here’s a vid for some of you learning the butterfly kip, please keep in mind, it’s best to learn the normal kip before it, and to learn to do strict pull-ups before that.  Kipping can place some intense loads on your shoulders, and having the strength and control to do 3-5 strict, dead hang pull ups will translate over into many more, injury-free, shoulder-pleasing kipping and butterfly kipping pull-ups.  Also, you don’t HAVE to learn the kip of butterfly kip to be really good at CrossFit… Check out Mikko’s time on Fran with his “globo” kip.

Warm up

2 Rounds – 10 Band pull aparts, squat therapy, Calf/hip adductors stretch, front rack stretch with barbell


Back Squat 2×5 / Kettlebell Swings 2×15

5 Rounds for time:
10 presses R arm (with a kettlebell)
10 presses L arm (with a kettlebell)
20 Wall ball


1.  Metcon
6 OHS, 135/95
12 Cals on Rower
2.  Skills
“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time.


Press 5×2 @90%

8 minute AMRAP:
3 FrontSquat 165/115
5 Toes to bar
7 Pushups (hand release)

Stretch – Pecs, Glutes, Quads
Foam Roll – T-spine, IT band

See you in the gym!
The CrossFit Sudbury Team