CrossFit Sudbury – 25112016 – Semitendinosus

Hey Friends!

Friday power!  JUST in case your hamstrings didn’t get lit up at all from the KB swings, we’ve got some deadlifts for you today.  Who doesn’t want to look all yoked for their Friday night?  Weak people… that’s who.  November is slowly coming to a close and snow everywhere means a lot less running (i.e. almost none).  So that means it’s not a bad idea to hop on the true form once a week or so to keep your running up and, if you’re not the best runner, to improve it over the winter 🙂

We have a couple new products on the shelves from Blonyx.  Creatine is something I’ve played with on and off and noticed I do feel stronger/put on a little lean mass+water.  HMB hasn’t been something I’ve played with much, but it sounds like it’s a nice little advantage for activities like CrossFit.  Beta Alanine is meant to buffer lactic acid and prevent that “burn” from setting in a little longer.  I haven’t ordered a lot of it, but if any of you try it out, let me know your thoughts!  I’ll be taking it myself over the next month and will update everyone on my results.  I like that the company doesn’t add in any junk to make it taste amazing or some sort of neon colouring – and I like that they’re Canadian.  Canadian supplement companies have some of the highest standards to adhere to regarding actually having the things they say in them, in them (America and some other places are awful for this).

Video is really random and probably inappropriate at work or for kids, but I thought relevant, since we’re talking about fancy pre-WOD juice and stuff.  “Too energetic for normal sports!!!”


Every Minute for 10 Minutes:
ODD – 4 Back Squats @7%%
EVEN – 3 HIGH box jumps (high is relative, choose “high” for you)

Metcon – “Semitendinosus”

10 Minute AMRAP:
5 Deadlifts 275/185/95
30/25 Cal Airdyne
20 Slam Balls (30/20/10)