Monday, January 5th, 2014

Hey Folks!

It’s a new year for real this time!  Feels like the true beginning of  2015 doesn’t it?  Maybe I’m just justifying my gluten-free pizza today, whatever, don’t judge me! 😉 haha

Exciting day today with some maxes – it’s easy to get carried away with rest time but you likely don’t need it – the time it takes to change the plates, get mentally prepared and chalk your hands is plenty of time.  Don’t go crazy on the chalk, either… too much is just as slippery as not enough.  Be safe and know how to bail if you need to!

The WOD is  pure gut check – keep burpeeing.  Don’t even think… just go right into that next burpee.  The 7 minutes will be over before you know it… you can deal with your burning quads later.


Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Health – Back Squat & Kettlebell Swings
Back Squat 2×5
*Try to add more weight to last weeks lifts

Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps

Pull ups
6 sets of 2 reps. Try to use the same band as you used for the 1s.


Oly Total – Snatch
With a 15 Minute clock:
work up to 3 attempts at a max snatch. Warm up to it – plan something along the lines of:
1x 90-95%
1x 95-105%
1x 95-110% (or more, if it’s possible)

Oly Total – Clean & Jerk
with a 15 Minute clock (to begin immediately after the snatch clock):
work up to a max 3 attempts at a max Clean & Jerk. Ideally squat clean and jerk, but it’s up to you how you do it.
Same rough pattern as the snatch, though you likely don’t need as much of a warm up since you’ve already been snatching 🙂

Be smart!


7 Minute AMRAP:

*Ensure you are leaving the ground when you jump at the top. Officially, 12.1 had people jump and touch a target 6″ above their reach. The pull up rig is good for this.


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