Hey Folks!

Awesome work today – I’m sure it was boatloads of fun.  We’re going to be using some runs as the “strength” a couple days a week, as per James’ Program.  Ensure you aren’t just blowing yourself up, and that you’re concentrating on your technique and efficiency when you’re out there.  Think easy, light, smooth and fast (completely stolen from Caballo Blanco from “Born to Run” – read it).  In that order.  Don’t move onto the next until you feel like you’ve mastered the ones before it.

Today we’re sneaking in some tests for this training cycle.  Max Broad Jump – a fantastic test of power production (only bested, maybe by the max vert…. but a Vertec costs a couple hundred bucks), and Max double handed Farmers Carry as a test of pure work capacity – how long can you hang on to the KBs, and how much ground can you cover (while walking).  We’ll also be repeating the dirty Front Squat/Toes to Bar/Burpee WOD as it is a great mental test and test of your “core”.

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See you in the gym!
The CrossFit Sudbury Team