Thursday, January 15th, 2015

Hey Folks!

That was a fun, “keep moving even though you feel like maybe you can’t” kind of workout!  If your pecs are sore you aren’t alone!  The Lax Ball, a little poking/prodding with your finger tips and time will do the trick.

Thursday January 29th from 6-8pm!  Curtis and potentially another awesome rower from LU rowing team are going to come and teach us how to row better!  Technique, strategy, the differences from rowing on the erg (rowing machine) versus a real boat, and I’m sure other cool stuff I don’t know about!  Come learn from from of the nations best at no charge (for members) and then PR everything on the rower for a while!

“Town Hall” meeting!  This coming Tuesday (the 20th) at 8pm we’ll be hanging out at the gym to get everyone up to speed on where we’re at, where we’re headed and we want to hear feedback from you guys about what you’d like as far as how to improve our services even more!  No one is in trouble and it isn’t mandatory by any means, just highly appreciated, as you guys are the “customers” we like to hear about what you’re enjoying and what you aren’t, so that we can develop the gym in the right direction!

Thats all for now!  Keep being awesome!


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


Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.

Bench Press & Batwing
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 Minute for 10 Minutes perform:
ODD Minutes – 1 Turkish Get up per side (if time is tight, can do one the first minute and the other arm the next time you do it)
EVEN Minutes – 8 Ring Rows

Try to get as close to lying on the floor as possible at the bottom of the ring row.


Thruster/Burpee Intervals
1 Minute at each station for max reps – 3 Rounds:


Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team