Tuesday, October 28th, 2014

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

Awesome work today – Handstand push ups for days!  Apparently crushing chocolates and other junk and not sleeping well leads to a poor performance the next day?  So, anecdotally, we have evidence that peanut butter cups, excessive lack of physical activity, and poor sleep do not enhance performance in the gym.  Maybe I should try the opposite of all those things?

Along a similar vein – some avenues I have been good at, are taking my fish oil, vitamin D and probiotics.  These are the “Wellness essentials” that pretty much everyone should be taking.  They fill deficiencies in our lifestyle and nutrition – even when you’re eating a well as you can they tend to be deficient.  You can pick them up in our clinic for some great prices, or you can also get them elsewhere if you want to pay more or get worse quality stufff (just sayin’ haha).

Keep up the great work and keep smiling! 🙂   P.s. Check it out!  I have no idea what Tori won (something with rowing involved) but she won stuff!  Achieving the goal on the goal board I think 🙂  Yay fitness![/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=K5fg7VcrJ70″][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]


Shoulder warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 inch worms + 10 push up plus 
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


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 🙂


Bench & Pull ups EMOM
12 Minute EMOM: 
Odd Minutes – 5 Bench Press @70% 
Even Minutes – 5 Strict or weighted pull ups


As Many Rounds in 12 Minutes As Possible of: 
12 Overhead Walking Lunges 25/15 
12 Toes to Bar


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps

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