Tuesday, December 23rd, 2014

Hey Folks!

It’s the day before Christmas Eve!  Holy moly!  We had an awesome crew through the gym today – Keep up the great work!  Another Slam Ball bit the dust.  Might be time to invest in a handful of new ones.

What kind of stuff would you like to see in the new year?  Seminars?  Workshops?  Informational Blog Posts?  More social get togethers?  Lobster races?  Let us know! 🙂


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


Deadlift 3RM
12 Minutes to establish a 3 Rep Max Deadlift. Be smart, as usual 😉

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 🙂


Every 2 Minutes for 10 Minutes perform:
2 High Hang Squat Cleans + 1 Jerk (power OR split – your choice)

Deadlift E2MOM
5 Deadlift @70%

2MINUTES REST to increase weight

3 Deadlift @ 80%


MetCON Sandwich Party!
Perform the following for time:
7 Back Squats (Suggested load – 60%)
20 Overhead Walking Lunges
50 Sit ups
20 Overhead Walking Lunges
7 Back Squats


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