Friday, January 31st, 2014

Hey Folks!

It’s the last day of January.  Crazy talk.  I hope you all had fun Tabatatatata-ing.  It’s a personal fave so I was happy to see Eric program it in there.

4 more weeks!  You might see a mild increase in metcon work as we want to tailer ourselves to the open a little.  but for the most part we’ll keep chugging along nicely.  Keep crushing heavy weight for another couple weeks and then we’re going to coast into the open with ridiculous strength 🙂

Warm up

2 Rounds – 10 band good mornings, 10 tuck jumps, 10 band pull aparts, 10 ring rows

Health

Press 2×5 / Pull ups 2×5

8 Minute AMRAP:
Front Rack KB carry 2 lengths
4 Squats (with the KB in the front rack still)
Switch Hands & repeat.

Performance

1.  METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders

 2.  Skills
12 minute Muscle up Wave

Min 1, complete 1 Muscle up.
Min 2, complete 2 unbroken Muscle ups.
Min 3, complete 3 unbroken Muscle ups.
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.  Then reset and climb back up the ladder again.  Continue for 12 minutes.

Longevity

C&J 2-2-2-1-1-1

10RFT:
5 Cleans 135/95
5 SlamBalls
5 KBS 70/53
5 T2B

Mobility:
Stretch – Hamstrings, Calves, Pecs
Foam Roll – T-spine, Glutes, Quads

See you in the gym!
The CrossFit Sudbury Team