Friday, January 17th, 2013

Hey Folks!

two very different WODs the last two days eh?  from pure lung/quad burner to more of a muscular fatigue style of WOD.  I imagine both will be present in the Open with a bias toward the lung burner.  Keep your mind focused and try your best to eke out those last few reps towards the end of each WOD for this next week or so.  MORE emptying the tank and going past the point of comfort.  Then we’ll maintain and develop more of that GPP (General Physical Preparedness) as we get closer and closer to the Open.  It should be super fun.

Rest day tomorrow for Longevity.  Remember, it’s OK to miss the odd WOD, as if you use all of your rest days for “catching up” then you never actually get a rest day.  Don’t be that guy.  Recover when you need to and crush extreme when you can.

Warm up

2 Rounds – 10 dislocates, 10 push up plus, 10 squats, 10 KB swings


Press 2×5 / Pull ups 2×5

10 Minutes for max reps:
Even Minutes – slam balls,
Odd Minutes – burpees.
***3 Back Squats at the start of each minute.


For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row
2.  Skills
7×1 3-Pos. Pausing Snatch Pull – climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees – looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets – should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.


Missed WOD
Recovery Row
Skill Work

Stretch – Pecs, Shoulders, Calves
Stick – Quads, IT bands, Calves

See you in the gym!
The CrossFit Sudbury Team