Wednesday, October 22nd, 2014

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

Holy Core strength!  You guys are so hardcore.  Get it?  Yeah that’s brutal.  I’m sorry.  ANYWAY, you’ve hopefully got some ideas about where you’re at and where you want to go.  Rolling around on the ground is an actual thing and it can (and will with the right direction/supervision) make you healthier, more mobile AND more stable.  Say what?  First we’re rolling around on the ground, now we’re saving lives.  Boom!

Kristin is accepting appointments for the first week of November (as a physiotherapist)!  Let myself (Adam) or Kristin know that you’d like to book in and we’ll find you a spot.  Spaces are limited – just sayin’.  Real Life Health is now offering Chiro, Massage, AND Physio!  How much awesome can you squeeze into one place?  If you aren’t moving, you can forget about stability – so let us know if you’d like some help with your mobility and we’ll get you sorted out!  El movimiento es vida!

p.s. if Señor Rippetoe’s squat explanation seems kinda funny it’s because he’s likely teaching low bar squats, which are awesome, but different from high bar squats.[/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=TLsnhIBTjaU”][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

Snatch Warm up
10 Dislocates + 10 weighted dislocates 
10 Overhead squats 
1-2 Minute Squat therapy 
10 Tuck Jumps

LONGEVITY

Snatch EMOM
Every Minute on the Minute for 10 Minutes: 
2 High Hang Squat

Front Squat EMOM
Every 2 Minutes for 10 Minutes: 
5 Front Squat @~65%

Burpee/Pullup AMRAP
As Many Rounds and Reps as Possible in 6 Minutes of: 
6 Burpees 
6 Pull ups

COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes 
Stretch – Hamstrings, Calves, Pecs, Forearms

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