Wednesday, December 3rd, 2014

Hey Folks!

That was a fun workout – Definitely a good mental test, though I think my nog is helping out, the front squats felt solid and fairly “easy”.  The extra weight didn’t help with the ring dips though – CrossFit principles at their finest!

We’re doing our Xmas get together this coming Saturday – just a fun workout and some hot chocolate.  Bring some paleo treats if you’d like to share and we’ll hang out!  Then The Gastropub later that evening for Sharon’s “going away” party!

ALSO – We’re collecting for the Infant Food Bank’s “All I need for Christmas” campaign.  We made quite an impression last year, so let’s try our best to do the same again this year.  AND, as a favour to me personally, we’re having Hot 93.5 stop by on Monday at noon, so if we could get a bit more stuff in the playpen before then, we will look a little better.  Just sayin’ 😉


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


3-Pos Clean E2MOM
Every 2 Minutes for 10 Minutes perform:
3 Position Clean (with a squat, of course)
Position 1 – Floor
Position 2 – Knees
Position 3 – Pockets

Keep them pretty – Use a weight around 60-70% that you can practice beautiful form with

5 Back Squats E2MOM
Every 2 Minutes for 6 Minutes:
5 Back Squats

3 Back Squats E2MOM
Every 2 Minutes for 6 Minutes:
3 Back Squats

Burpee/T2B AMRAP
As Many Rounds As Possible in 8 Minutes:
8 Burpees
8 Toes to Bar


Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team