Hey Friends!

Great work today – Nice little change of pace.  Loving the vibe in the gym, the epic high fives, and Mario holding it down on the dog bed waiting for pets.  Weightlifting Club is starting up next Tuesday – Come on out and get your lift on.  We’re going to be incorporating some good flexibility/warm up stuff as well as drills to help warm up/prime the right movements patterns before we hit the big lifts.

Whole Life Challenge starts up this Saturday!  Get those indulgences in now and get signed up!

Open begins Feb 23rd – If you’d like to sign up get on it and don’t forget to join Team CrossFit Sudbury!  Keep your eyes peeled for intramurals info too 🙂

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Coaches Notes:

10 rep Overhead squat!  Try to add weight to the last time we did these.  If you’re looking for a good metric to try to hit, bodyweight for 15 reps is a bit of a milestone – so bodyweight for 10 would be impressive.  We don’t expect that of you guys, but it’s a good target to aim for.  WOD is kind of a sprint, though also a bit strategic (on the thruster part at least).  Try to do the 2 minutes of thrusters unbroken, and if you do need to drop the bar, plan before the WOD exactly how long you will rest before picking it back up.  It’s one round, so make it a good one.  This is the kind of mental toughness you need to get that 1 extra rep in the open.  Kill it’s face (in a non violent way… with kindness?  perseverance?  hugs?  grilled cheese sandwiches?)

Strength:

in 6 Minutes:
Overhead Squat 1×10 @~60%
Max push ups

Metcon – Why God, Why?

For Total Reps:
2 Minute AMRAP Thrusters (95/65)
-2 Minute REST-
2 Minute AMRAP Burpees
-2 Minute REST-
2 Minute AMRAP Double Unders