CrossFit Sudbury – Training – 04052015

Hey Folks

Great weekend!  We had a bunch of people graduate from Fundamentals towards the end of this week!  Help them out with the warm up, cool down, and general flow of things if you see them, and make sure you shatter their hand with an epic high five (metaphorically, not literally).

James is going to help make you all faster and more efficient, IF you attend his Running Clinic on Thursday from 6-8pm or Saturday from 12-2pm.  Anyone who “hates” running, who finds it uncomfortable, overly difficult, or that ir gives them foot, ankle, knee, hip or back pain will benefit from the skills and drills James will be going over.  Check it out.

Kristin is running performance enhancement tomorrow morning and Tuesday night.  You know you could benefit from moving better, feeling better and improving your recovery.  Exercise is the architect, recovery is the contractors.  Nothing gets built without the contractors!


Shoulder warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps*Add 2.5 pounds each session for this lift.

Health – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds


Bench Press-8 E2MOM
Every 2 Minutes for 10 Minutes perform:
8 Bench Press @65%


KB/DU/K2E For Time
5 Rounds for time:
15 Kettlebell Swings (70/50)
30 Double Unders
10 Knees to Elbows


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team