Friday, December 12th, 2014

CrossFit Sudbury
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December 11, 2014

Hey Folks!

It’s the weekend!  Yesssssssss.  No more (forced) studying after this weekend.  Then I can go back to studying for fun haha.

Keep up the great work in the gym!  Eric has cooked up some seriously awesome programming over the next few months – Take advantage and give it your all when you can, and lay back and set an easier pace when it’s feeling like you’re going to die.  Good quality recovery is crucial to making solid progress.  Make sure you’re getting enough protein, good quality fats and enough (high quality) carbs to support your metcons and you’ll be good to go!

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WARM UP

Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

HEALTH

Press 1RM
Spend some time warming up and then going for a Press 1 rep max!

Use the chart at the back of the gym as a rough guide for weights to use as you warm up.

*For Health folks – fit in your pull ups between sets :)

LONGEVITY

PowerJerk/Split Jerk E2MOM
Every 2 Minutes for 10 Minutes perform:
1 Power Jerk + 1 Split Jerk

Make it challenging, but don’t die lowering it back down onto your shoulders.

Press E2MOM-6*2
E2MOM-6:
5 Presses @70%

E2MOM-6
3 Presses @80%

METCON-BOTH

Fun in the sun!
2 Rounds for time:
10 Cleans 155/95
10 Toes to bar
10 Deadlift 155/95
10 HR Pushups
10 Box Jumps 24/20

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team
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