Monday, November 17th, 2014

Hey Folks!

Great weekend – holy moly the drive home from Toronto was not overly enjoyable.  Be safe out there folks, and if you’re driving by yourself consider flying with porter – depending on your vehicle the price difference might be negligible.

I hope you all had an awesome weekend with Jubba in the gym.  I saw Budski dropped in to crush some heavy snatches and generally get the place goin’ – That’s good news 🙂

Christmas Party at the gym December 6th!  Similar format to Pancakes and Painstorms (though we’ll be doing our typical “12 days of Xmas” WOD – not quite as painful, thank goodness) and then just hanging out with some egg nog, hot chocolate, and coffee.  If people would like to make and then contribute some Xmas treats that’d be greatly appreciated too!  That night – We’re getting together at the Hardrock42 Gastropub for Sharon’s “leaving us to go back home to Vancouver” party.  Some food, drinks, and holiday cheer would be a great way to wish safe travels to an amazing member of our gym!


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


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


Snatch 2-2-2-1-1-1
With a 10 minute cap work up in weight on your snatches until you hit a heavy single:

i.e. 3 sets of 2, and then 3 sets of 1, increasing the weight every set.


Who needs rest? PU+WB
5 Rounds for time:
5 strict pull ups
20 Wall Balls


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