CrossFit Sudbury – 30032016

Hey Friends!

Whoooo!  Had a little scare there with my laptop, but the nice folks at Jump+ helped a brother out (in exchange for money haha) and we’re back in business!

The Push Press cycle is coming to an end soon and the next cycle begins.  Back Squats 🙂  Make sure you’re well warmed up and hitting all the best positions during your squats.  I’m fine tuning the programming a bit to best suit our members, so you may notice the odd little change here and there.  I’ve learned a lot from getting JJ’s help with the programming and I’m excited to start spicing it up myself again.

We have some WINNERS for the Weekly challenge performance prizes AND the raffle prize!

  • Best Performance by a male in the gym goes to……….. Devon Fortino!
  • Best Performance by a female in the gym goes to………… Melissa Anderson!
  • ANNNNNNND, the raffle prize from folks who submitted ballots after having completed either Open WODs or the Weekly challenges goes to…………. Caroline Cropp!

Talk to Lisa to pick up your sexy Prizes!  Thanks to all you awesome folks for participating – There were a lot of firsts this year!  Keep up the great work and there will be many more!

WARM UP

Context – Practice

Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


STRENGTH

Squat

3 X 8 @60%

SUPER SET

Strict Handstand Push Up
Keep in mind adding complexity/depth for these, regardless of where you’re at (i.e. off a box, in a pike position, to the floor, from a deficit, free standing, etc.)

7 X 3

METCON

Russian Tea
7 minute AMRAP (as many rounds as possible)
10 Single Arm Kettlebell Overhead Squat (Performance: 53lb / Athletic: 35lb* / Health: 18lb) -either arm
15 Russian kettlebell swing (same)
40′ walking lunge

Scaling Guide: 3 – 5 rounds, approx. 1:42 per round, Scale Up: 70/53lb kettlebell


Most people will do well switching in the middle of each round, but some people might be able to finish a set with one arm before switching before the next round. Keep the cycle time up on the Russian kettlebell swings and think of throwing the kettlebell away from you (straight arms the whole time). Try to ‘pull’ the kettlebell down if you want to go faster. For the lunges, keep the torso upright and make sure that you don’t let the knee cave to the inside!

OPTIONAL CASH OUT

3x 100m Run. 80+% effort. Rest as needed between sets.

COOL DOWN

Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs