Thursday, December 11th, 2014

Hey Folks!

It’s almost the weekend!  Today was Dani’s last day 🙁 We’ll miss her upbeat attitude and extreme crushing in the gym!  Next year she’ll be back (hopefully).

Not a big blurb today – I need to study for my Acu stuff and I’m feeling a little underprepared.  Oh I bought a new barbell for myself!  You’re welcome to use it so long as you don’t use too much chalk, clean it afterwards, don’t use it for heavy squats, deadlifts, or presses (you’d actually not like it for presses).  It’s an oly lifting barbell, so the hooks on the rack will wear down the knurling where we typically grip it for snatches, and it’s not meant for powerlifting (i.e. deadlifting, which it isn’t actually helpful for either).  I was going to hide it and only use it myself, but I can’t be that guy… just remember that it’s my Christmas present this year and if you use it, take care of it like it was your own.  Also if I see it being abused at all it will disappear from the gym very quickly 😉


Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


Health – Front Squat & Deadlift – 2×5
Front Squat 2×5

Deadlift 2×5

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂


Bench & Pull ups EMOM
12 Minute EMOM:
Odd Minutes – 5 Bench Press @70%
Even Minutes – 5 Strict or weighted pull ups


5 Rounds for time:
250m Row
40 Double Unders
20 Walking Lunges


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