Friday, February 14th, 2014

Hey Folks!

a little unilateral business today!  You guys moved quickly, and while some could benefit from better form, others dialled it in and made it look good!  Great workouts were dished out all around though 🙂

The weekend is approaching!
Hours:
Saturday – Normal hours 9am-12noon.
Sunday – Normal hours 10am-12noon.
Monday (Family Day) – Closed.

5 minutes – Warm up (500m Row, 10 arm circles forwards & backwards, 10 leg swings forward and backward, arm crossovers)

10 Minutes – 2 rounds – 10 jumping squats, 10 band pull aparts, 10 spiderman lunges, squat therapy 3-5 “reps”

25 Minutes for Strength

WOD STARTS at 40 minutes after the hour.

Health

Press 5-3-2
Pull ups 3-3-3 (lower band than usual if you can)

1/2 Tabata (2 minutes AKA 4 intervals at each station):
Squats
Push ups
Slam balls
Lunges

Performance

1.  METCON
15-12-9-12-15
KBS, 70/53
BJ, 24/20 – games standards
TTB

rest 5 minutes…

Then compete 15 muscle ups in as few sets as possible.

Longevity

8 sets trying to increase weight each set of:
3 Deadlifts
3 Hang Power Clean
3 Front Squats

Tabata:
Bottom to bottom squats (i.e. during your 10 seconds “rest” you’ll hold parallel on a squat)
top to top push ups (i.e. during your 10 seconds “rest” you’ll hold a plank on your hands)

Mobility:
LaX Ball – traps, rhomboids, rotator cuff. Dig in there for a couple minutes on each side at least
Stretch – Pecs, shoulders, Lats

See you in the gym!
The CrossFit Sudbury Team