Friday, November 28th, 2014

Hey Folks!

Enjoying that Thursday Benchmark WOD?  It was a beauty – Really good times, if I recall correctly!  You guys are getting better at Double unders too eh?  Practice practice practice!

It’s a weekend!  I’m gone but Kristin and James will take care of you guys this weekend.  I’ve got 2 more weekends before I’m allowed to stick people with needles (acupuncture).  Gooooood times!

you may have noticed a playpen in the front – We’re collecting baby stuff for Infant Food Bank!  Bring in Food, Diapers, Clothes, Toys, Or other baby stuff that is new or used but clean.


Shoulder warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


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.


Press-PushPress-Jerk E2MOM
Every 2 Minutes for 10 minutes:
1 Strict Press + 1 Push Press + 1 Push Jerk – 75-85%


That one WOD…
As Many Rounds (and Reps) As Possible in 12 Minute of:
5 Front Squats 135/95
5 Strict Pullups
20 Situps


Mobility – for real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team