Wednesday, November 19th, 2014

Hey Folks!

Laptop is BACK!  Thank goodness for the clever Folks at Jump+ in the mall it was a quick and easy fix.  I’m a lucky dude, replacing a macbook is no joke!

Boxes claimed some serious shins today – It happens to the best of us and it hurts every time.  We’ll heal up and remember next time to lift those feet up nice and high!

Congrats to everyone who PR’d their Bench press today too!  You guys are awesome, and you’ve been putting in the work – it shows! 🙂

Also – I know Rich Froning is fit in many other ways, but he snatched 305 at a body weight of 195 (pounds for both).  Here is a guy snatching just under 336 at 137.  For reference, weightlifters that weigh the same as rich are snatching around 400.  Very humbling, but at the same time, I don’t think CrossFit ever thought it would get even THAT close, while also being able to run a 5 Minute mile and do 20 unbroken muscle ups.  Very cool to see what specialization can do, but also how far we have come being “generalists”.


Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Clean Test day
Spend a little time working up to a clean 1 rep Max:
do some sets of 2 and then as it gets heavier, just singles.

No more than 3 failed attempts. Ideally Zero to 1 missed attempt.

T2B/PP/Sq WOD! Say whaaaaat?
5 Rounds for time:
5 Toes to Bar
10 Push Press 95/65
20 Air Squats


Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team