Friday, August 29th, 2014

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

burpees on burpees on burpees!  That was a mental game and a half!  Physical too, but it’s SO easy to waste a second here and there and (if you’re me) not perform as well as you potentially could!  I’m still happy with my performance, but I need to get more comfortable pushing into those uncomfortable zones.  You might have some similar issues from time to time, or your own stuff – either way, it’s nice to be introspective sometimes and think about how you can improve on something as simple as burpees.

BIG congrats to Chris on getting his first muscle up tonight – and welcome back to James F (for a day or two) to the gym!  You’ve been missed buddy!  Congrats to everyone else who PR’d today – the names are too numerous to mention, but you’re all awesome!

Also, everyone starts somewhere… while Khalipa looks jacked, check out his form on his Clean and Jerks![/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]


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


Health – Press & Pull ups
Press 2×5 

Pull ups 6×1* 

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.

Get down with the Fitness
3 Rounds for time: 
10 Ring Rows 
20 Walking Lunges 
30 Double unders OR 90 skips


Max Pull ups
1 (or 2 if you feel like you messed up somehow) set for max pull ups without coming off the bar. 

Make sure you’re warmed up well and you’ve chalked your hands, etc. You can stop moving, but not drop off the bar. Once you drop or touch the ground, your set is done. Have fun with it!

Max Push ups
Max Push ups without stopping. 

Push ups begin with straight arms, touch chest and thighs to ground, then in a nice plank chest and thighs come up TOGETHER. No worming. Unless you are scaling, in which case worming is allowed. No claiming you got 78 push ups when you got 78 half, wormy push ups. Anyone can run a 4-minute mile when it’s only half a mile.

Get up, stand up
3 Rounds for time: 
2 Rope Climbs 
10 Ground to Overhead (115/73) 
20 Walking Lunges


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]