Hey Folks!
There were a couple burpees done today. I think maybe all of them were done. All the burpees. Good times. ALSO, some of the prettiest Jerks I’ve seen in a Hwhile! That strength is a nice way to force you to do the Jerk properly – or at least value the use of your legs in its’ execution. They were snappy. They were succinct. and they were beautiful. Great work folks!
Let’s keep up the good efforts and have some fun. Make sure you guys are mobilizing your tight spots! Movement prep is crucial (though if you need lots of extra time, try to start mobilizing before class starts a la Chris P. He knows how to prepare to move so that he doesn’t hurt himself).
MELT Method & Addressing your fascia workshop is on September 24th (Thursday) at 7pm. It’s $15 for the hour, and should show us some neat ways to mobilize that we likely haven’t tried yet. Worth checking out! One new idea can make a world of difference, right? Kinda like discovering our gym and training the way we do! ;)
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WARM UP
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
*Add 5 pounds to last sessions deadlifts.
*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)
2 Cleans* @70-75%
*Catch the clean in the bottom of a squat and stay there for a count of 3. (or catch it higher and ride it down, if you aren’t comfortable with catching it in the bottom yet)
STAY TIGHT! do NOT let your elbows touch your knees.
1000m Row
50 Sit ups
800m Run
Stretch – Pecs, calves, Quads
The CrossFit Sudbury Team
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