Thursday, October 9th, 2014

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

Beauty WOD!  Some tired grip strength it looks like.  The cleans looked pretty nice though – so keep them up and maintain that connection to the bar.  Remember, a Squat clean can simply be a failed power clean – meaning you can practice meeting the bar exactly where it comes to, and then riiide it down into that squat.  Makes for a more pleasant experience than diving into the bottom and waiting for the bar to arrive.  Heavy barbells don’t sneak into squat parties… they kick the door in and shotgun a smirnoff ice all up in your grill.  You don’t want that happening.  No one wants smirnofs being shotgunned…

Coaching tip of the day – Turn that core on!  “but what about if I’m doing a KB swing?”  -Core.  On.  “Snatches?”  -Core. On.  as with EVERYTHING ever 🙂  Make that mental checklist, and start it with “core on” – as without it, something else will compensate, and nothing is particularly good at compensating for the “core”.  So set your pelvis by squeezing your butt, then tighten up that “stomach” and THEN Git’ ‘er Goin’![/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]


General Warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 toe touches + 10 hops 
10 air squats + 10 lunges


Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.

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

CrossFit is just Circuit training… right?
3 Rounds with 1 Minute at each station for total reps: 
Pull ups 
push ups 
Sit ups 


Pendlay/DU EMOM
Every 2 Minutes for 10 Minutes perform: 
5 Pendlay Rows 
*Perform as many Double Unders as possible with the remaining time in the first minute (after your penally rows…. likely about 45 seconds)

3 Rounds for time: 
20 Pull ups 
30 Push ups 
40 Sit ups 
50 Squats


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine 
Stretch – Calves, Forearms, Hamstrings

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