Tuesday, October 21st, 2014

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

Look at those beauty shirts.  They fit like a dream too.  They’re like wearing the classiest pajamas you’ve ever imagined, but they don’t get all pill-y and lose their top button (because they don’t even have buttons).  So check them out – pick one up for a friend for christmas/halloween/columbus day, and then post a mean selfie to the facebook.  Because if it didn’t happen on Facebook… it didn’t happen.

Stability session alert!!!

Kristin and are are blasting minds tomorrow night between 7 and 8pm.  There is no cap in the number of people that are welcome, and we’re going to be doing some lecturing as well as some moving – so wear something that’s comfortable! 🙂 Also – it’s free – so now you have no excuse![/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=el0rQgN-Lrc”][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

Overhead Warm up
2 Rounds: 
10 dislocates + 10 weighted 
10 ring rows + 10 push up plus 
10 spiderman lunges 
10 tuck jumps

HEALTH

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 🙂


AD/SU for time
2 Rounds for time: 
50 Calorie Airdyne 
50 Sit ups

LONGEVITY

Push Press Volume
As Many Reps As Possible in 10 Minutes of:
Push Press @70%

Midline Skip
5 Rounds for time: 
5 Deadlifts (255/175) 
30 second plank 
30 Double Unders

COOL DOWN

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]