Thursday, November 6th, 2014

Hey Folks!

Holy crap – the website is all over the place!  I’m mending its’ wounds and working hard doing it.  Trying to make it look really nice without it costing me money to do it (the previous version of this site was made by a company that was meant to make my life easier… it didn’t really do it so I’m back to being CrossFit Sudbury’s wed design guy as well as the rest of my duties :P)  Thank you in advance for being patient with me!  Most of what we need is operational now!

Weightlifting club is going down Thursday night at 8pm with John.  Be there or be a less good weightlifter.  It’s really a fun time and a great way to dial in your lifting skill and strength.  That and John is just so handsome that how could you NOT want to spend time with him.  Witty, musically and weightliftingly talented, and pretty good at convincing you to lift better.  Think about it! 🙂


General Warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges


Health – Front Squat & Deadlift – 2×5
Front Squat 2×5

Deadlift 2×5

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂

As many rounds as possible in 8 minutes of:
8 Kettlebell Swings
8 Burpees


TGU/Dip work
15 Minute clock to work on Turkish get ups.
1 Turkish get up per side, then 3 ring dips each time you do them.

For Time:
30 Burpee Tuck Jumps
25 Kettlebell Swings 50/35
25 BTJ
30 KBS
20 BTJ
35 KBS
15 BTJ
40 KBS
10 BTJ
45 KBS

* Swings are “Russian”, or simply 2 handed swings.
**Knees touch biceps on tuck jumps and burpees have legit push ups for the workout to be considered RX’d


Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team