Friday, December 5th, 2014

CrossFit Sudbury
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December 4, 2014

Hey Folks!

Awesome day today – Jackie is always a fun one, I can’t lie and say I took part though.  My gluteus are SMOKED after all the squats yesterday (and the bonus squats I’ve been doing lately).  Plus… I gotta stay anabolic ;) got put the nog to good use!

This Saturday Hockey Night in Canada I believe is featuring the Janis Foligno Foundation (the cause we donate to every year with the Battle Beyond the Barbell!)  Check it out and learn a bit more about an awesome cause!

Christmas get together this Saturday 9am-12noon for some hot chocolate, egg nog, cider and a super fun WOD (don’t worry, it won’t crush you like Painstorms did!)  GOOD times!  Then Gastropub that night for some food and beverages to wish Sharon a nice farewell!

[av_video src=’https://www.youtube.com/watch?v=GCceOoWqgdo’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1yl8mo’]

WARM UP

Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.

HEALTH

Health – Press & Pull ups
Press 2×5

Pull ups 6×1*

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.

12 Minute AMRAP – health
12 Minutes to get As Many Rounds (and Reps) As Possible of:
10 Single arm swings
Farmers carry 2 lengths (same hand as swings)
10 single arm swings
Farmers carry 2 lengths (same hand as swings)
10 Burpees

LONGEVITY

Deadlift/T2B EMOM
Every Minute for 10 Minutes perform:
EVEN – 5 Deadlifts
ODD – 3 Strict T2B (Try not to swing at all)
Rope/HSPU/DL/Burps AMRAP
AMRAP-12

3 Rope Climbs
6 HSPU
9 Deadlifts
12 Bar Hop Burpees

COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team
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