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CrossFit Sudbury – Training – 15072015

Hey Folks!

Killer WOD today – it was just as fun as I remember it being – AND I don’t know many people that didn’t PR (again!)  It’s almost like this whole hard work and consistency thing works eh?

A little reminder, as I need the reminder myself – a little effort on the fuel end of things goes a LONG way.  Giving your all in the gym is crucial, but fueling yourself properly is one of the most important things you can do to improve your recovery time and progress.  Check out this awesome flow chart by Robb Wolf – If you have questions about it, let me know 🙂  Emily Bridgers and Stacey Tovar both need to look forwards, instead of up on their jerks, but otherwise some good advice in the video about clean and jerks!

WARM UP

Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts

RUNNING

800m X3
Run 800m
Rest 3 Minutes.
3 Rounds.

RE-TESTING!

Lil’ Mini Mary
Lil’ Mini Mary:
12 Minute AMRAP:
3 Handstand Push ups
6 Pistols
9 Pull ups

COOL DOWN

Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team