Monday, October 27th, 2014

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

Great weekend!  Hope you had some fun in the gym with Kristin and are well-rested and ready to crush extreme this week.

A quick note just to remind all our parents out there that we love being a family-friendly gym and I love seeing kids get exposed to our place and seeing their parents being awesome role models, so let’s ensure that we’re keeping a close eye on our kids and keeping them out of harms way (that way they grow up to be awesome CrossFitters one day too!).  Kipping pull ups, toes to bar, double unders, kettlebell swings and dropped barbells don’t make the area around our members particularly safe for kids who, let’s be honest, haven’t fully learned about logic (which is probably one of our favourite parts about kids, right?)  The coaches are doing their best job coaching, and child-minding can take that away pretty quickly for everyone in the gym.  So just be mindful and conscientious when your kids come to the gym with you.  Also, things like the Crossover Symmetry and the reverse hyper aren’t safe for kids, and are very expensive to replace – so please ensure your children aren’t playing with/on them please! :)[/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]


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


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

For Time: 
21-15-9 of: 
Goblet Squats 
Push ups 
*between rounds (2 times total) run 400m and perform a 1 minute plank.


Perform a 3 position Snatch Every Minute On the Minute for 10 minutes. 

We’ll be doing the reverse order as usual to help nail home WHEN to take off and which positions to hit. Check out the video for some info on the positions from Coach B. 

1st Position – Hips (torso stays upright, dip 1-2 inches) 

2nd Position – Knees (above or below knees, depending where you need practice [ask your coach], dip straight down, then hinge by driving your hips back – you should feel your hamstrings. 

3rd Position – Off the floor, You should go through the other two positions on your way up, otherwise you’re pulling yourself out of position, which is bad.

Front Squat – 12min 3RM
12 Minute timer to work up to a 3 Rep Max Front Squat

Sprint Metcon – HSPU/KBS/ASq
3 Rounds for time: 
7 Handstand Push ups 
14 Kettlebell Swings 53/35 
21 Squats


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]