Friday, October 24th, 2014

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

Fight Gone GOOD!  Yessssss – you guys are awesome – Not sure if your FGB score improved, but I think mine did 🙂 It doesn’t seem to improve much and I still go out WAY too fast and then implode, but you know… I’m doing OK.

Painstorms & Pancakes!  It’s going to be a fun day.  We’ll do our normal open gym on the weekend (9am-12noon) and then crush some pancakes afterwards (til about 1 or 2).  Some on out and have some fun, do a beauty WOD and then eat some high quality foods!

Check out the pic!  New Rig going up soon!  She’s a real beauty too – with a couple fat bars for those working on their grip strength, and maybe with some funky elbow stuff going on – the fat bar is more difficult, but it’s your friend![/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=WllCMry5WXo”][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

Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.

HEALTH-STRENGTH

Health – Press & Pull ups
Press 2×5 

Pull ups 6×1* 

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.


LONGEVITY-STRENGTH

Deadlift/T2B EMOM
Every Minute On the Minute Perform: 
Odd – 5 Deadlifts @ 70% 
Even – 5 Toes to Bar

METCON-BOTH

Running+Skills!
As Many Rounds as Possible in 10 Minutes of: 
2 Rope Climbs 
8 Pistols 
200m Run

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]