Friday, November 14th, 2014

Hey Folks!

Great work on todays WOD – I love that one, as it just keeps getting more difficult the harder you push.  It’s been a great week of training and it sounds like some people are pretty sore.  Make sur you’re getting enough sleep (in a blacked out room that isn’t too warm), taking your fish oil (or pick some up from us to take), and de-stressing when you can.  Recovery isn’t just resting.  Going for a walk, doing some movements like squats, lunges, push ups, sit ups, etc. will help to get more blood flow to those sore muscles.  Cold showers can help or epsom salt baths.

Keep up the great work and let us know if we can help with anything!


Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.


Health – Press & Pull ups
Press 2x5Pull ups 6×1**6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.


Deadlift E2MOM
Rest 2 Minutes/use this time to prep your bar with a 70% DeadliftEvery 2 Minutes perform 5 Deadlifts at 70%


For time complete the following:
20 Back Squats (135/95)
20 Slam Balls (heavy)
20 Wall Balls
80 Double Unders
20 Kettlebell Swings
20 Walking lunges
20 Sit ups


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team