Friday, November 21st, 2014

Hey Folks!

Bang-Pow!  KB swings all over the place.  I imagine the Strength gods from the eastern bloc were happy.  Or maybe just Pavel, since he’s a kajillionaire ever since selling the idea of a cannonball with a handle on it for strength training in the western world.

Tomorrow is Friday, which is another great day to enjoy some delicious nog.  500ml minimum per day intake as per my new bulking protocol.  The options are limitless – you can drink it in a glass, out of a mug, heck you can put in in a camelback and take a sip while you’re squatting.  Think about it.

We’re doing our holiday WOD and little daytime hot choco party on December 6th!  Also – Sharon (and Dani) are leaving us not too long after that, so we’ll be getting together at the Hardrock Gastropub that evening.  All are welcome!


Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps


Health – Press & Pull ups
Press 2×5

Pull 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.

50 KB Swings
Perform 50 Kettlebell Swings. Normal swings (just to eye level, at the highest).

Break them up as you’d like. and try to be explosive. You may need to go a little heavier than usual.


Deadlifts & Hollow rocks
Every Minute on the Minute for 12 Minutes:
Odd – 3 deadlifts @75%
Even – 20 second hollow rock


High quality H2O
As Many Rounds & Reps as Possible in 10 Minute of:
10 Handstand Push Ups
20 Lunges
40 Situps


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