Hey Folks!
So that was an interesting morning. I remember seeing an old school magnet on Kristin’s grandmas fridge about “if you hear an alarm, go inside, close the windows, keep your furnace/AC off…” and figured it was something that only happened “back in the day” in Sudbury. Driving a truck and avoiding exposure to crazy mining chemical spills – I feel like a true Sudburian now.
It’s supposed to be a beautiful weekend! Get in for an awesome WOD, go out and soak up the sun, jump in a body of water, high five some people, enjoy the hell out of it. We aren’t going to get too many more super nice weekends (I hope I’m wrong about that), so let’s really enjoy them so that we can enjoy the winter too.
We’re still looking for another guy to join Mel A, John, Kelsie, Steve and Steph V to form a recreational team for the Element Team challenge. It should be a blast, and we already have 2 teams going – so we’ll have a nice little party going there during the day and then again in the evening! Let someone know you want to sign up and we’ll get it all put together!
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WARM UP
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
5 sets of 3 reps
*Add 5 pounds each session.
Rest as needed between sets.
1 Press + 2 Push press + 3 Jerks @ 90-100% of your press 1RM
*Make sure you use those legs on the Push press and jerks! Save your shoulders for the presses.
10 Clean & jerks (135/93)*
400m Run
5 Rope Climbs
400m Run
50 Burpees
*Go heavier if you feel comfortable doing so.
**Wear a vest if you have one
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads
*Hit the important spots (for you) if you’re low on time!
The CrossFit Sudbury Team
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