Friday, December 5th, 2014

Hey Folks!

Awesome day today – Jackie is always a fun one, I can’t lie and say I took part though.  My gluteus are SMOKED after all the squats yesterday (and the bonus squats I’ve been doing lately).  Plus… I gotta stay anabolic 😉 got put the nog to good use!

This Saturday Hockey Night in Canada I believe is featuring the Janis Foligno Foundation (the cause we donate to every year with the Battle Beyond the Barbell!)  Check it out and learn a bit more about an awesome cause!

Christmas get together this Saturday 9am-12noon for some hot chocolate, egg nog, cider and a super fun WOD (don’t worry, it won’t crush you like Painstorms did!)  GOOD times!  Then Gastropub that night for some food and beverages to wish Sharon a nice farewell!


Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.


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.

12 Minute AMRAP – health
12 Minutes to get As Many Rounds (and Reps) As Possible of:
10 Single arm swings
Farmers carry 2 lengths (same hand as swings)
10 single arm swings
Farmers carry 2 lengths (same hand as swings)
10 Burpees


Deadlift/T2B EMOM
Every Minute for 10 Minutes perform:
EVEN – 5 Deadlifts
ODD – 3 Strict T2B (Try not to swing at all)


3 Rope Climbs
9 Deadlifts
12 Bar Hop Burpees


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