Hey Folks!
The pic – The original CFSuds – on my deck in my old house! So awesome… We’ve come a LONG way Folks! Let’s keep growing it!
Great work on the WOD today – We were mentioning this morning, if you have a wonky knee, or tight calves, or even funny ankles, experiment with stepping down off the box when doing box jumps. Eccentric contractions of muscles are a part of life and are important to the remodelling of tendons, but they accomplish that by placing a decent sized tension on those tendons. So, be smart, and be prudent with your box jumps, running, skipping, etc. Let Kristin or I know if you have any questions.
Once again – Sunday – Running Clinic! James will have part of it as lecture and part of it as drills and activity. Bring your shoes!
Warm up
2 Rounds – 10 band pull aparts, 10 overhead squats, 30 second pec OR lat stretch per side (depending on whats tight on you), Calf stretch 30 seconds per side
Deadlift 3×3 @75% +5-10 pounds
7 Minute AMRAP:
7 burpees
7 kb swings (50#/35#)
50m Run
Mobility:
Stretch – Hamstrings, Pecs, Shoulders
Foam Roll – T-spine, Lats
See you in the gym!
The CrossFit Sudbury Team
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