Tuesday, December 2nd, 2014

Hey Folks!

Awesome work – the Rows looked pretty awesome today and the Snatch form was nice.  I like the 3 positions as they can be very revealing as to where you’re having the most trouble.  Having issues with the high hang?  You likely need to work on keeping the bar close and getting under it quickly.  Having issues from the hang?  You might not be finishing up, and instead could be bashing the bar forward or not pulling it into the body.  Missing when lifting from the ground?  You’re likely pulling yourself out of position on the way up, and there could be almost anything going wrong haha.  Anyway, keep it up and if you feel like you could use a tune up with regards to form or want some homework to do to improve your form – Ask one of our coaches!


Best warm up ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom


Strength – Bench Press & Batwing – 2×5
Bench Press 2×5

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂

Row 2000m – set the rower to count down from 2000m to get an exact time 🙂

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.


Bench/Pull up EMOM
Every Minute on the Minute for 10 Minutes:
Odd – 5 Bench Press @70%
Even – 5 Strict Pull ups (or weighted)

Sneaky Sneaker! (DUs, FSq/RD, DUs)
Complete the following For Time:
100 D/Us

Front Squats 135/95
Ring Dips

Finish w/ 100 D/U


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