Tuesday, October 7th, 2014

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

Awesome, busy day in the gym!  That workout was awesome.  Apparently it’s a personal favourite of Eric’s.  The video below is pretty much the reason why I do CrossFit now.  I don’t care as much about making it to the CrossFit Games… I care about living well, and living well for a LONG time 🙂 Love seeing stuff like this![/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=i6HAcLQp5z8″][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


Strength – Bench Press & Batwing – 2×5
Bench Press 2×5 

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 🙂

Crushing the Fundamental movements
3 Rounds for time: 
500m Row 
20 push ups 
20 Sit ups 

*Take a yoga mat and abmat upstairs with you 🙂


Upside Down Practice
Spend 15 Minutes working on being upside down: 
Handstand walk, hold, wall runs (lifting hands while still on the wall – mimicking handstand walking, Wall walks – walking feet up the wall) 
*Concentrate more on the holds, not Handstand push ups

DLBJDU for time!
3 Rounds for time: 
10 Deadlifts (205/133) 
20 Box jump overs 
50 Double Unders 

* If your calves/achilles tendon has been bugging you, sub something for the double unders, like slam balls


Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders 
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]