Tuesday, February 25th, 2014

Hey Folks!

Great work today!  SO, the next few days I recommend going a little lighter, easier, and REALLY concentrate on perfecting form, movement patterns, and working on mobility (between sets, before and after the WOD, etc.)

Teams are made!  They are as follows:

Here are the intramural teams and the available points for week one. The teams are posted in the gym as well. Also sign up in the gym for an individual heat time for next Saturday to complete open workout 14.1! If you have any questions, just ask!

1. Adam Ball
2. Alison Young
3. Beau Frescura
4. Janis Goldie
5. Kevin Crittendon
6. Trista Munro

1. Chuck Viau
2. Jacob Chiblow
3. Kathy Welsh
4. Kristin Green
5. Steven Doni
6. Tara Thall

1. Ben Taylor
2. Chris Renaud
3. Lisa Knauz
4. Mia Oliver
5. Renee Jacques
6. Richard Lemieux

1. Craig Duncan
2. Curtis Halladay
3. Lucas Proulx
4. Megan Bischoff
5. Michelle Laderoute
6. Rebecca Foreshew

1. Chris Prechotko
2. Eric Pichette
3. James Fernandez
4. Sophie Rocheleau
5. Tania Fay
6. Victoria Niven

1. James Bottrell
2. James Kellestine
3. Janna Doni
4. Jeff Sloan
5. Kristen Bonany
6. Kristian Bischoff
7. Shelley Swords

1. Caz Taback
2. Chloe Jutras
3. Frank Battaion
4. Melanie Cropp
5. Stephanie Bushey
6. Todd Gagnon

Week 1 Points:

· +1 Point: Team Name: Each team must come up with a creative CrossFit related team name that is unique in order to earn 1 point. (Write it on the whiteboard)
· +1 Point: Attendance: Every team member that
completes the open workout and submits their score to games.crossfit.com before Monday at 8pm EST will earn 1 point.
· +1 Point: Top 3: Every male and female member who places among the top 3 for each workout will earn 1 point.
· +2 Points: Weekly Challenge: If each team member completes the weekly challenge posted to the whiteboard then they will earn 2 points per team.
· +5 Points: Team Spirit: The team with the best team spirit and presence each week will earn 5 points.

Warm up

2 Rounds – 10 Reverse Dislocates, 10 air squats, 10 push ups, 10 Lunges


Bench Press 2×5

Bat Wings 2×15 seconds

5 Rounds:
10 Calorie Row
10 Kettlebell Swings
10 Burpees


10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double unders after every round of thrusters.
2.  Skills
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible.  If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.

 As taken from Ben Bergeron’s “Competitors WOD”


C&J 5×2 – Work up to a weight you can do a picture perfect squat clean and jerk with.  Same weight for all 5 sets.

10 Rounds:
1 Clean
2 FrontSquat
1 Jerk

Stretch – Glutes, Quads/Psoas
Foam Roll – Quads, T-spine

See you in the gym!
The CrossFit Sudbury Team