Monday, August 25th, 2014

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

Great weekend!  The choose your destiny WOD was a hit and people are looking GOOD in the bottom of those overhead squats.  Keep it up Folks!

So you’ll notice I haven’t been posting “Performance” for a while now.  We’ve decided to get away from it, as it isn’t all that different than our normal programming, and this way we can concentrate on our own programming, and providing the best stimulus you guys can find.  You’ll also notice the addition of the “Performance Bonus” – this is for those people who feel like they’d like to do a bit more in the gym and want to put their best performances forward!  ANYONE can do the performance bonus, so it doesn’t matter if you’re following health or longevity, have at it and have a blast with it!

I know I’ve harped on it a lot lately, but researching what the actual games athletes do in training versus reading programs for those people trying to compete in the games I often see a disconnect that isn’t written about.  I’ve said it before, it isn’t WHAT you do as much as it is HOW you do it.  Matt Chan works out once a day.  Rich Froning works out multiple times per day.  But BOTH give their all in their training and challenge themselves to improve SOMEWHERE on the 10 characteristics of fitness.  Becoming more skilled is JUST as important as getting strong or fast.  Don’t let the shiny promises deceive you – hard work at intelligent programming (like we do) wins every time.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=””][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]


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

Everything is going to be alright
For time: 
Run 400m 
50 Double Unders OR 150 skips 
40 Situps 
30 Squats 
20 Box Jumps 
10 Thrusters


Heavy Snatch!
12 Minute cap to find a heavy single snatch. Might even be a new 1RM! 

Build up to it – don’t just fill up the bar – be smart 🙂

Everything is going to be alright Rx
For time: 
Run 400m 
50 Double Unders 
40 Situps 
30 Squats 
20 Box Jumps (30/24) 
10 Thrusters 115/75


Tabata Row
8 intervals of 20 seconds on 10 seconds off on the rower for total calories. 

This is for anyone who wants to do it – there are no requirements (other than heart!) to complete to the performance bonus! Have fun with it 🙂


Mobilize everything!
LaX Ball – Traps, Rhomboids 
Foam Roll – T-spine, Glutes, Hamstrings 
Stretch – Pecs, Shoulders, Quads 

*Hit the important spots (for you) if you’re low on time!

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