Monday, August 18th, 2014

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

It was a great weekend!  Looks like it was fairly quiet, but that’s alright – means lots of Folks were out at camp, relaxing at home and generally regenerating themselves for this weeks training!

Recovery is one of topics we’ll be covering in our seminar series, but it can make or break your CrossFit journey.  Taking time to recover mentally, physically and even emotionally is crucial if we’re going to be pushing ourselves HARD on a consistent basis.  Let your coach know if you have any questions on how to do it better, but also keep an eye out for an upcoming schedule for our seminar series.

Also – some things to keep in mind:

  • As usual, be on time and respect the posted hours for the gym – sometimes the coaches are lingering after hours because they want to work out and can’t if they’re coaching people.  Sometimes the coaches have someone they need to be.  It isn’t always the case, but it’s best to plan to be out of the gym once we’re closed.
  • Whenever you have a chance (while warming up always works) re-read the gym rules… they’re posted on the wall near Lisa’s office – There is some gold in those words – check your ego at the door is an important one, and hurt feelings at CrossFit Sudbury are most always caused when someone doesn’t follow that rule.  Enjoy your victories, but be humble.  Acknowledge your frustration, but be stoic.
  • Keep being awesome.  You guys are great!

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Snatch Warm up
10 Dislocates + 10 weighted dislocates 
10 Overhead squats 
1-2 Minute Squat therapy 
10 Tuck Jumps


Health – Back Squat & Kettlebell Swings
Back Squat 2×5 
*Try to add more weight to last weeks lifts 

Russian Kettlebell Swings 2×15 
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps

For Time: 
21-15-9 of: 
Goblet Squats 
Push ups 
*between rounds (2 times total) run 400m and perform a 1 minute plank.


Snatch work
2 Low Hang Squat @75% 

*1 Minute rest interval to add weight to the bar* 

2 Snatch Grip Deadlift @105%

18-12-6 for time of: 
Thrusters 115/75 
Toes to bar 
*Run 400m between rounds (2 times total)


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine 
Stretch – Calves, Forearms, Hamstrings

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