Tuesday, January 6th, 2015

Hey Folks!

Awesome times with all you guys crushing some awesome weights!  Olympic lifting can be super fun and it can be frustrating sometimes too.  It’s a tough one, but it’s a great way to work that mental game.  I find it helps me most if I don’t bother setting a goal weight that I’m going to hit.  I just lift the weight and if it felt good, add more.  If you missed because of a mistake, try to fix the mistake and then make the lift.  There’s always something to work on.  Even the people in the olympics train for years to hone their technique, and it still isn’t perfect.

Kristin begins her Performance Enhancement classes tomorrow night at 6pm!  DOn’t worry about signing up – just show up on time and you’ll instantly PR your entire life.  Maybe not that hardcore of a benefit, but this is very likely going to be the missing link in many peoples training and the key to unlocking that next PR without SO MUCH hard work.  Funny how that works!

For anyone looking for extra results with regards to weight loss, or fueling – start keeping a food journal, either in a notebook or online somewhere.  Once you’ve got about a week recorded, let me (Adam) know and I’ll take a look.  No charge – just wanting to help you guys achieve even greater results! 🙂


Best warm up ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom


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 🙂


O’Neill Test
4 Minutes for max distance on the rower.
New workout –> Single time –> 4 Minutes.


15 Wall Balls (20/14) *Aim to hit 1′ higher on the wall (Women to blue, Men to grey above the blue)
15 Kettlebell Swings (50/35)
15 Box Jumps (24″/20″) – Pick up those feet!


50 Sit ups for time
DO it. Amount of time it takes doesn’t REALLY matter, just get them done fairly quickly 🙂


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