Wednesday, January 29th, 2014

Hey Folks!

Holy legs Batman!  Everything after that first set of deadlifts was killer.  Good times though!  AND you guys rocked it as usual.  The Hoodie order has been placed!  Hopefully they’ll be arriving in the next couple weeks before winter is over so we can actually wear/enjoy their fuzzy, soft warmth.  We’re also picking up some Tshirts from the previous designs (black ones and red ones).  We’ll start the process of a new design for the spring.  By then no one will be wearing shirts anyway… Suns out guns out!

The open is approaching!  Now is the time to dial in your form, address tight bits and make sure you’re mobile where you need to be and stable where you need to be.  Rock solid overhead positions are a good thing, as are rock solid legs during squats.  No baby deer legs in this gym!

If you’ve been following Longevity – tomorrow is scheduled to be a rest day.  For those of you who don’t believe in rest, I’ll be writing up a beauty WOD for you… you’ll see it below.

Warm up

2 Rounds – 10 dislocates, 10 band pulls, 10 kips, 10 supermans

Health

Rest/Recovery/Missed WOD

Performance

Rest Day.

Longevity

Wall Walk up to wall –> Handstand hold 10 seconds –> Wall Run 5 lifts each hand –> Handstand hold 10 seconds –> Wall Walk back out.  5 Rounds.

5 Rounds for time:
10 Burpee Wall Ball
20 Grasshoppers

Mobility:
Foam Roll – Quads, IT bands, Glutes, T-Spine, Lats, Calves, Hamstrings. Basically, everything. This should be roughly 5-10 Minutes with the foam roller.

See you in the gym!
The CrossFit Sudbury Team