Tuesday, October 14th, 2014

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

Sounds like you guys had an awesome weekend – PRing left, right and centre!  Thanks to our awesome Coaches for providing the goods and pushing you guys to expand that comfort zone – It feels good, doesn’t it?

It’s a short week but it’s going to be a good one – Starting off with some max lifts!  Don’t take forever on these – Being that there are 3 lifts to “max” out, you won’t really have enough time to properly max them out.  So warm up well, make good decisions, and move on to the next lift.  You shouldn’t be failing too many lifts today :)[/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=3pE00qEyibU”][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]


Best warm up ever
2 Rounds: 
10 Ring rows 
10 Pull aparts 
5×2 seconds superman 
10 push up plus 
10 goblet squats with 2 second pause in the bottom


Squat test day
Warm up with 3 sets of kettlebell swings (10 reps each). 

Then.. Test your back Squat! 🙂 If it’s been more than 4-6 weeks since your last test of this lift, have at it! If it hasn’t, or you don’t want to max out, do 3 sets of 5 at your typical 2×5 weight. 

Warm up and use ~3 attempts to find your best back squat! Know how to bail or have a spotter watch/help you on those heavy lifts!


The Other Total
3 attempts at a max lift for each of the following: 
Clean (squat OR power) 
Bench Press (or Push press, if you don’t want to bench) 
Overhead Squat 

**These lifts require a TIGHT core – make sure you’re sequencing things well so that you’re tight and ready to bear a load when you get under that bar! 🙂 
***HAVE A SPOTTER FOR BENCH if you do it!


Burpee/Wall Ball Ladder
8 Minutes to get as far up the ladder as possible, by 2’s of: 
Wall Balls 

i.e. 2 Wall Ball, 2 Burpees, 4 Wall Ball, 4 Burpees, 6 Wall Ball, 6 Burpees, etc.


Stretch – Quads/Psoas, Calves, Pecs 
Foam Roll – Calves, Hamstrings, T-spine

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