Thursday, October 2nd, 2014

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

Good work on the WOD today (as usual!)  The Clean & Front Squat complex was pretty awesome.  Good amount of rest with it too.  Remember to constantly be stressing your positioning with everything you do.  In the oly lifts we want a nice upright torso during the squat portion.  If your hips are coming up faster then your chest, well you’re not going to have a good time.  Staying over the bar is important during the first and second pulls as it helps you to load up your hamstrings and prepare of the “take off”.  Sounds confusing at all?  Well, lucky for YOU, we have a weightlifting club!  And if that doesn’t work for you, scheduling-wise, you can always book a 1 on 1 session with one of our awesome coaches!  Let us know if you want the extra attention and we’ll get you PRing like a champ! :)[/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


Front Squat Test

Find your new 1 Rep Max Front Squat! 

Tight Core, elbows up, and drive those hips up and through!

Deadlift 2×5
Chest up, Shoulders back, core tight.

Short metcon
AMRAP – 7 Minutes: 
7 Deadlift (Lighter than your 2×5 weight) 
7 Toes to Bar or Reverse Situps



5 Rounds NOT for time (30min. CAP) 

Bodyweight Bench Press MAX REPS (Scale this down if you need to… there’s no point in getting less than 5 reps) 
*Use spotter: Set is over if spotter touches bar. 
**Don’t crush yourself to death… dying hurts.

*Set is over when drop from bar

Tabata Squats
Tabata Squats 
20 seconds on 10 seconds off for 8 intervals.
*Score is the interval with the least amount of reps (i.e. if you get 20 squats in the first 7 intervals, and 4 in the last interval, your score is 4. Sorry, haha)


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]