Tuesday, August 12th, 2014

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

Good work today!  Things to keep in mind:

  • Sign up for Catalyst!  It’s going to be fun!
  • Open gym ENDS at 6pm and classes START at 6pm and 7pm.  If you’re lagging behind or showing up early/late, you need to fill your time to accommodate the class – it’s to help improve the quality of the class, not to be jerks to you guys! 🙂
  • A new CF kids program is in the works, we’ll release details when they’re available, hopefully to coincide with the new school year.
  • Workshops and seminars are coming soon!

As for those thinking about competing in CrossFit, I’ve noticed a lot of program hopping and antsy-ness.  Sometimes it’s good to switch things up, I’m not knocking that, but the overarching theme behind who makes the most progress and who wins the CrossFit games isn’t so much about their programming… it’s about how they execute their programming.  Pushing the limits doesn’t just happen during your lifts.  It happens during the 400m runs between rounds.  It happens when you hang on to the bar for that one more rep.  When you decide to pick up the kettlebell a little sooner than you want to.  When you start the next burpee immediately, instead of resting with your hands on your knees (pretty much talking to myself on this one haha).  Don’t be afraid to work on your weaknesses and add things to our programs…. but don’t think that adding in XYZ is somehow the secret, because busting your %$@ during your training is the real secret.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=IH51_ownKr4″][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]


Shoulder warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 inch worms + 10 push up plus 
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


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 🙂

UE metcon + LE symmetry
4 Rounds for time: 
5 Push Press 
10 Slam Balls 
20 Step ups (high)


3 Minute Ring Dip challenge
Get as many Ring Dips as possible in 3 Minutes. 

Rest 3 Minutes.

3 Minute Pull up challenge
Max Pull-ups in 3 Minutes.

August 12th Metcon
4 Rounds for time: 
5 Handstand Push ups 
10 Slam Balls 
20 Pistols 

*scale pistols w/ band or double the squats


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]