Wednesday, March 12th, 2014

Hey Folks!

Great work on todays WOD – it’s nice to do normal training for a bit after the Open WOD scores have been submitted and we have a couple days to anticipate the next one.  There were a couple 0’s this week for team points due to missed weekly challenges and missed open WOD submissions!  Sad face!  Try to make sure you’re getting those scores submitted and completed.  They need to be in by Mondays at 8pm.  Keep it up team!

Biceps Like Briggs takes this weeks prize – Red or Blue Blender Bottles!  Not too shabby!  Helpful tip:  rinse them out right after you finish using them… if you leave them shut with protein shake residue in them they’ll smell like garbage water afterwards… bad news for everyone.

If you didn’t see my new blog post, check it out – It’s worth a read!  🙂

The video isn’t CrossFit related, but it came up on my FB feed today.  I find it interesting how many of the couples are still holding each other after they finish kissing.  Crazy the difference it makes in how close you feel to someone once you’ve shared something with them.  I think this applies in far more situations than kissing.  Cool little video! 🙂

Warm up

2 Rounds – 1 length bear crawl, 10 super mans, 10 toe touches, 10 inch worms

Health

Rest

Performance

1.  Metcon
EMOMx14
Odd:  7 TTB + 7 WB, 30/20
Even:  7 PC (135/95) + 7 BJ, 24/20 – games standards

2.  Skills
EMOMx10:
Odd:  Play with Muscle ups
Even:  Play with light hang squat cleans

Longevity

Deadlift 3×5 @70%

3 Rounds For Time:
10 Heavy slam balls
10 HR pushups
20 situps
30 squats

Mobility:
Stretch – Hamstrings, Calves, Shoulders
Foam Roll – T-spine, Glutes

See you in the gym!
The CrossFit Sudbury Team