Thursday, October 30th, 2014

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

Sincere apologies to the 6AM crew from James this morning, his penance was paid in the form of 100 burpees.  We’ve all had crappy nights sleeps and those pesky silent alarms going off in the morning, so let’s not hold it against him too hard.  Thanks so much for your patience and good attitude/sense of humour about it all – Once again, proving that we have the best members ever.

Weightlifting club was a beauty last night and I’m impressed with the improvements some solid queues and some practice will do to those lifts.  They take longer than the slow lifts, but once you no longer have to think about what you’re doing and just do it, it gets a LOT easier.  But they are fickle movements and like most things, practice needs to be steady and fun!

The new rig is IN and ready to ROCK.  That darn thing is indestructible.  Check out the fat bars too – they’re great for any elbow pain as well as strengthening grip and general awesomeness.

Keep it up guys!  Day 2 of the Halloween low carb eating preparation commences tomorrow!  Only 1.5 more days and then you can unleash the fury![/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=9Xf2FtCAliU”][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

Best warm up ever
2 Rounds: 
10 Ring rows 
10 Pull aparts 
5×2 seconds superman 
10 push up plus 
10 goblet squats with 2 second pause in the bottom

HEALTH

Front Squat 3RM
10 minute clock to find a 3RM Front Squat. Spend time doing warm up sets!

Lil’ Mini Cindy
15 Minutes to get As Many Rounds and Reps as Possible of: 
3 Pull ups 
6 Push ups 
9 Squats

LONGEVITY

Deadlift 3RM
12 Minutes to establish a 3 Rep Max Deadlift. Be smart, as usual 😉

“Cindy”
20 Minutes to get As Many Rounds and Reps As Possible of: 
5 Pull ups 
10 Push ups 
15 Squats

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]