Wednesday, August 20th, 2014

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

Awesome rope climbs today!  Keep working your grip strength, working the foot hold technique and you’ll be up and down the rope in no time.  Very cool seeing the full gamut of “scales” for the rope climb, from the laydown/get up (which is still crazy hard…. try it!) to going halfway up the rope to all the way.  You guys inspire me!

Something to keep in mind…

Why do you train?  Knowing your “why” can change how a workout goes tremendously.  I know if I’ve been off for weeks that I still try my best, but don’t expect a olympic level performance (hahaha) on that first WOD back.  I’ve mentioned it before, your training should reflect your goals.  If you want to get faster, then you need to run and move faster, especially during lower skill movements like running, skipping, or air squats.  If you want to improve your power then being as snappy with your hips as you can during KB swings and oly lifts will help a LOT (crack the walnut with your butt cheeks, right?)  If you’re hoping to compete, it isn’t about doing silly amounts of volume as simply doing MOARRRR won’t help as much as you think… shortening your rest times, going unbroken longer when you don’t want to, pushing the pace of your runs and attacking your lifts with calm aggression will prepare you for the pressure and skill required come competition day.  Let Me know if you have any specific goals, situations or movements you’d like to achieve and we’ll get you paired up with a coach and on your way![/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=rhcFkzaWVSE”][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]

WARM UP

Clean Warm up
2 Rounds: 
10 dislocates + weighted dislocates 
10 hops + 10 Tuck jumps 
10 russian KB swings (snappy hips!)

LONGEVITY

Clean E2MOM
Every 2 Minutes for 10 Minutes perform 2 Low Hang Squat (starting below the knees – to teach patience getting the bar above the knees and getting them out of the way before the explosion!)

But can you muscle up under duress?
3 Rounds for time: 
30 Wall Balls 20/14 
15 Burpees 
5 Muscle ups (Sub 5 strict chest to bar pull ups and 5 strict ring dips)

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs 
Foam Roll – Calves, Hamstrings, T-spine

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