Tuesday, August 26th, 2014

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

Awesome work today – Lotsa PRs and good looking Snatches.  Funny how getting the reps in pays off eh? 😉

Make sure you have a friend present for your Bench press 1RMs – Sometimes you need a little help!  The performance bonus doesn’t look like a lot – but try it out and see how it goes.  If you feel you need to do some other stuff for mobility too, by all means do it! :)[/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=34saz57cxjs”][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]


Best warm up ever
2 Rounds: 
10 Ring rows 
10 Pull aparts 
5×2 seconds superman 
10 push up plus 
10 goblet squats with 2 second pause in the bottom


Bench 1RM
Find your new 1 rep max Bench Press. You MUST have a coach/friend present for max lifts so they can help you in the event you should need assistance!

Surfer on Acid
“Surfer on Acid” 
3 Rounds for time: 
400m Run 
21 Burpees


10 Minute Squat Test
Hold the bottom of a squat for 10 Minutes. Rock bottom pseudo-relaxed position, not a squat hold like you’d do against a wall. Elbows inside your knees – press them apart, squeeze your chest up, entire foot flat on the ground. You’ll notice where you get tight is where you might have the odd “issue”. It’s a good test.

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