Monday, November 3rd, 2014

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

Great weekend!  You guys killed i this weekend!  Some form breakthroughs, some PRs, some epic high fives.  It was a real beauty.

Painstorms & Pancakes is coming up this Saturday!  Exciting!  Bring yourselves for the WOD and your family to watch/cheer/eat some pancakes afterwards.  I think we’re going to aim for 2 kinds of pancakes – full on paleo, and gluten free.  Almond butter is planned as an ingredient in the paleo pancakes… those with nut allergies, not sure how to get around this but you’ll know better than me – let me know if I can accommodate, because I will if I can!  Right now I think we have our hands on 1 griddle, but we could use a couple more if you guys don’t mind lending us one!  Let me know if you have any great ideas 🙂 Also – if you’re coming – sign up below![/vc_column_text][vc_wp_text]
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WARM UP

Back Squat Warm up
10 spiderman lunges 
10 toes touches 
10 goblet squats w/ 3 second pause in the bottom* 
10 pull aparts 

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


HEALTH

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


Novemberteenthousand
5 Rounds for time: 
5 Ring Rows with a 5 second pause at the top 
10 Step ups with a loaded barbell ( to a weight you want – something not too heavy) 
15 Sit ups

LONGEVITY

Back Squat E2MOM
Every 2 Minutes for 10 Minutes: 
8 Back Squats at 70%

Kettlebell work WOD
5 Rounds for time: 
10 Kettlebell Snatch (50/35) 
5 Burpees 
10 Kettlebell Clean (50/35) 
5 HandStand Push ups

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]