Monday, May 5th, 2014

Hey Folks!

Great work this weekend – Eric drew up a MEAN partner WOD this sunday and a leg burner for Saturday.  I’m still having issues sitting on the couch and going up and down stairs.  GOOD times.  AND Stephanie and Tania both kicked my butt on the WOD.

Things to keep in mind:

1. James’ Running Clinic is ON this Thursday starting at 6pm.  Make it out and tune up your running technique!  Sign up online here!
2. Battle Beyond the Barbell teams need to be registered for this Friday to ensure you get Tshirts!  If we don’t know who’s coming and what your shirt sizes are, you might not get one in your size, or at all!  Get registered – Click here!  (Team captains can register and pay online, then collect payment from your teammates!)
3. Yoga!  It’s On Sundays at 12:15!  It’ll help to remedy those aches, pains, tight bits.  It’ll make you more solid in the bottom of a squat, clean or snatch.  It’ll make kipping more effective, or improve your strict stability.  We work hard in the eccentric and concentric phases of training ourselves, Yoga does those as well, but also has a great effect on isometric training AKA stability!  Try it out – give it 6 weeks and track some metrics like strict pull ups, push ups, and your max Front Squat.

Let me know if you’re still having issues getting onto the website.  I think it might be an issue with those with laurentian emails?  Not sure if there’s an extra intense spam filter or something?  Anyway, let me know if you’re having a problem getting on the website!

check out the handsome guy in the middle of todays pic!  Competing at regionals next weekend in Canada West!

Warm up

2 Rounds – 10 dislocates, 10 spiderman lunges, 10 air squats, 10 kettlebell swings

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Back Squat 2×5

Kettlebell Swings 2×15

Pseudo-Helen – 4 Rounds for time:
200m Run
12 Kettlebell Swings
6 Pull ups

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Back Squat 5×3 @85%

“Helen” – 3 Rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pullups

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Mobility:
Stretch – Glutes, Quads, Pecs
Foam Roll – T-Spine

See you in the gym!
The CrossFit Sudbury Team