Wednesday, October 29th, 2014

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

Halloween is a coming!  Let’s bank some physical activity to buffer against any potential treat-eating this weekend, hows about it?  I suggest going super low carb over the next 2.5 days (all day tomorrow, all day Thursday and then most of Friday)  AND, if you can swing it, maybe a nice long metcon/activity on Friday prior to crushing far too many coffee crisps.  Sound like a deal?  So Ideally, you aren’t going to crush any candies this weekend, but in the event you do or know you may, planning ahead is the next best thing.  If you know you’ll be vulnerable, then please consider my advice… it’s based on real knowledge from real literature.  🙂

Weightlifting club is going down tomorrow (wednesday) night!  If John can’t make it in, I will be there to help convince you guys to lift heavy things, and more importantly to make you better at it.  Come on out those of you with a membership, and for those of you without, it’s a good day to start![/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=syf1JRCEBoA”][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

Clean Warm up
2 Rounds: 
10 dislocates + weighted dislocates 
10 hops + 10 Tuck jumps 
10 russian KB swings (snappy hips!)

LONGEVITY

3-Pos Clean E2MOM
Every 2 Minutes for 10 Minutes perform: 
3 Position Clean (with a squat, of course) 
Position 1 – Floor 
Position 2 – Knees 
Position 3 – Pockets 

Keep them pretty – Use a weight around 60-70% that you can practice beautiful form with


Back Squat 3RM
12 Minutes to find your 3 rep max Back Squat for the day.

BearCrawl Metcon
As Many Rounds As Possible in 15 Minutes of: 
50 Double Unders 
Bear Crawl 2 lengths of gym 
20 Wall Balls 20/14

COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine 
Stretch – Pecs, calves, Quads

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