[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Awesome showing for the Pull up/Dip/Muscle workshop. Feel free to email me if you want some of the plans I was speaking about in writing!
CrossOver Symmetry workshops with Kristin!
– This Wednesday is FULL but there is still room on some of the other days, check the sign up sheet at the gym. It only takes a half hour and more dates may be added in the future if the interest is there. Thanks guys!
You may have seen on Facebook – CrossFit Sudbury is signed up for the Whole Life Challenge! here’s a blog post from their website:
If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?
So fast-forward and paint yourself a picture: What do you look like on November 8?
That’s what the Whole Life Challenge will do for you when you join the CrossFit Sudbury team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits. (You can learn more about the Whole Life Challenge by watching the two videos on this page of our website.)
Once you watch the videos, you can join my team here. For eight weeks, starting on September 13 and ending on November 8, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters.
The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on November 8.
There may very well be more prizes for those people who show the most determination and “win” with a great score.
I hope you’ll watch the videos and join our team. The more the merrier!
To watch the videos: https://www.wholelifechallenge.com/what-is-it/
To join the team Click Here
It does cost money, but having some skin in the game is a good way to encourage yourself to maintain accountability. I’ll be creating a Facebook group and together we will support each other through the next 8 weeks! It begins this Saturday. For those signed up, I’ll be in contact about a workout to do and measurements to take 🙂
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COOL DOWN
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
10 Spiderman Lunges
HEALTH
Batwings 2×15 seconds
*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.
**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂
Run 400m
– Then –
3 Rounds:
15 Kettlebell Swings
20 Walking Lunges
– Then –
400m Run
LONGEVITY
5 Bench Press @70%
8 Strict Pullups
– Then –
10-1 of:
Clean & Jerk 115/73
Box Jump 24/20
– Then –
400m Run
COOL DOWN
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]