Wednesday, August 6th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Awesome work on those rope climbs today!  Keep working on the footholds as well as keeping a good grip on the rope – the combination of the two will make you a champion rope climber in no time flat!

We got a new rower!  It’s a beauty too – I’m very excited about it… I’m hoping to add one more to the arsenal and then we should be safe adding more rowing into WODs (especially in the winter!)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_video link=”″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

Warm up – 2 Rounds

Back Squat Warm up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.

Strength – Longevity

Back Squat 15-E3MOM @70%
Every 3 minutes for 15 minutes perform 5 back squats at 70%

Strength – Health

Strength – Bench Press & Batwing – 2×5

Bench Press 2×5

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂

Metcon – Health & Longevity

5 Rounds for time:
10 Kettlebell Swings (50/35)
10 burpees
50 Double unders

*Coach notes – if you’ve got double unders down, this is going to be a “how fast can you swings the bell and complete the burpees” style of WOD. If you don’t have DUs, then it’s great practice, although likely a little frustrating – you have to learn somehow!

Cool Down

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads

[/vc_column_text][vc_column_text]See for the “Performance” programming.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]