Monday, November 10th, 2014

Hey Folks!

AWESOME weekend!  Hope you guys had a blast weathering the painstorm and enjoying some delicious pancakes!  Thank you to everyone for coming out, and also to those who lent a hand with setting things up and tidying/cleaning up afterwards.  It was a super fun day and we’ll be looking at having similar events in the future!  🙂

Let’s keep up the great vibes in the gym and motor along with our goals!  Eric has 1 rep maxes programmed in a couple more weeks, so be patient and put in the effort now.  Make those reps perfect as possible and as explosive as you can (safely, of course) and the “money” will be in the bank for later!

Thanks to Richard, Roxanne & Rosalie Lemieux for taking amazing pics on Saturday!  If you haven’t seen them there’s an album up on the Facebook.  The “feature” photos will likely be from that album for the foreseeable future too!


Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


PSnatch+HHSqSnatch EMOM
Every 2 Minutes for 10 Minutes:
1 PowerSnatch + 1 High Hang Snatch

Snatch-Grip DL EMOM
Every 2 Minutes for 10 Minutes perform:
2 Snatch Grip Deadlifts @105%


Health – Back Squats (2×10), KB Swings (2×10)
Warm up to and then perform 2 working sets of 10 reps of the Back Squat. This will be lighter than you’ve been doing for your 2×5’s (I hope or you’ve been going too light haha).

KB Swings, 2 sets of 10 swings. Try to go a little heavier than you normally would. Swing to roughly eye level – not overhead.


All around fitness metcon
As Many rounds As Possible in 10 Minutes of:
5 KB Thrusters (Left Arm)
5 KB Thrusters (Right Arm)
50 Double Unders
10 Pullups
25 Situps


Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team