Wednesday, April 30th, 2014

Hey Folks!

Great work on todays WOD – How are the forearms?  If you’re using the hook grip on your snatches they should be A-OK 😉  I know sometimes it hurts your thumbs, but it will improve your grip strength on those lifts without taxing your elbows/forearms.  Start doing it on your warm up sets if you’ve been lifting for a long time without it.  Doing a 1 rep max lift with the hook grip will just feel weird/hurt if you’ve got a decent max.

Don’t forget Folks!  We have Yoga on Sundays!  Lots of people have been talking about feeling tight, working out knots, etc.  Yoga helps with that!  Wonky overhead squat position?  Yoga helps with that.  Achy knees?  Stress levels running high?  Core strength/stability could use a little work?  Yoga can help with that!  You get the picture 🙂 Come on out on Sunday at 12:15 and we’ll get stretchy for an hour.  Anywhere else it’d cost you $10-30, but it’s included in your monthly unlimited membership (because we are nice like that!)  Check it out and sign up by clicking here

Warm up

2 Rounds – 10 Band pulls, 10 hollow rocks, 10 superman holds, 10 air squats

Health

Rest

Performance

Check competitorswod.blogspot.com

Longevity

Press 5×5 @80%

For time:
500m Row
40 Kettlebell Swings 53/35
40 Slam Balls 20/10
40 Burpees
40 Wall Balls 20/14
500m Row

Mobility:
Stretch – Shoulders, Forearms
Foam Roll – Quads, Glutes

See you in the gym!
The CrossFit Sudbury Team