Monday, October 20th, 2014

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

That was an awesome weekend and a heck of a Saturday workout!  I tried it today and it was not an easy one.  Great mental test!  Keep up the awesome.  I’m keeping my fingers crossed for some nice days so we can do a little more running in before the (garage) doors close for the winter.

Sounds like Lisa, James, and Eric had a blast at the CrossFit Movement and Mobility seminar!  Look out for some awesome new tips on mobilizing and warming up from them! 🙂 Kristin and I also attended a seminar on the weekend that is going to help tremendously with integrating the clinic and the gym.  Lingering aches, pains or limitations?  We got a nice little assessment to figure out exactly what’s going on.  Want to ensure your training continues long-term, injury-free?  We’ve got something for you 🙂  We’ll be finalizing details for it soon and taking requests for appointments!  Let us know if you’re interested in checking it out – it’d be considered chiro or physio (depending who you see), so that can help if insurance likes to back you up a bit![/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=7xEX-48RHCY”][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]

WARM UP

Back Squat Warm up
10 spiderman lunges 
10 toes touches 
10 goblet squats w/ 3 second pause in the bottom* 
10 pull aparts 

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


HEALTH

Health – Back Squat & Kettlebell Swings
Back Squat 2×5 
*Try to add more weight to last weeks lifts 

Russian Kettlebell Swings 2×15 
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps


LONGEVITY

Back Squat E2MOM
Every 2 minutes for 10 Minutes: 
5 Back Squats at 70%

METCON – BOTH

Row/WB/RR/HSPU WOD! 🙂
Complete the following for time: 
1000m Row 
60 Wall Ball 
40 Ring Rows 
20 Handstand Push ups

COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine 
Stretch – Pecs, calves, Quads

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