Wednesday, October 15th, 2014

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

So that was a lot to fit into an hour!  My bad haha – BUT there were PR’s everywhere we looked!  I even tied my all time Clean PR, and it felt a little easier this time 🙂 Yessss

Keep up the great work everyone!  It was nice to see lots of you today – being away every weekend is crazy talk – better planning for next month might be in order (for my schedule).[/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 2×5
Elbows up, heels down, knees out, chest up, tight core.

Bench Press
Work up to your working weight and perform 2 sets of 5 reps there (of the Bench Press)

15 Minutes to amass as many rounds and reps as possible of: 
8 Ring Rows 
16 Overhead Walking lunges 
24 Sit ups


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

RopeClimb/KB/Pistol WOD
15 Minutes to amass as many rounds and reps as possible of: 
2 Rope Climbs 
10 Pistols 
20 Kettlebell Swings 53/35


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]