Thursday, July 17th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Great work on todays Lung Burner.  Was it good double under practice?  I found the double unders seemed easier after running?  Less to think about and less calf in them after running!

Please continue to:

• sign in on the laptop when you arrive
• be on time for or start with your class, especially in the evening.  If you need to warm up more, show up early.  Feel free to stay to stretch, so long as you’re out by 8.
• If you’ve signed into your zenplanner account (www.zenplanner.crossfitsudbury.com), then head over to www.madlabpc.com and use the same email, but “madlabpc” as your password… then change your password to something snappier.  THEN, you can track your lifts and WODs!  I’m just going to put Longevity up there for now, it’s too much work otherwise… for now.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=4NAKD-5c89Y”][vc_column_text]Warm up

2 Rounds – 10 reverse dislocates, 10 weighted reverse dislocates, 10 spiderman lunges, 10 inch worms[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Front Squat 2×5

Deadlift 2×5

AMRAP – Open WOD 11.4 – Complete as many rounds and reps as possible in 10 minutes of:
20 bar facing burpees
10 Overhead OR Front Squats (depends on shoulder flexibility)
10 Ring rows
10 Push ups[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Recovery Day[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]E2MOM-10 Minutes:
5 Deadlift @70%

Open WOD 11.4 – Complete as many rounds and reps as possible in 10 minutes of:
60 bar facing burpees
30 Overhead Squats (120/88)
10 Muscle ups (or sub 20 Chest to Bar pull ups & 20 Ring dips)[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Foam Roll – Quads, Adductors, IT bands, Glutes, Hamstrings
LaX Ball – Rotator Cuff, Traps, Rhomboids[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]