[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Hope you all had a happy Fran day! 🙂 Times looked pretty good today, though I didn’t see a LOT of sub-6 minute times. Fran IS meant to be a challenge, but also a sprint. Elite times are 2-3 Minutes. Taking it outside the 6 minute range reduces power output (which reduces the beneficial effects of the workout) and isn’t really the point of the WOD. It’s difficult to know ahead of time and I’m sure none of you meant to be outside that time, so don’t think I’m not impressed, you guys impress me daily – I’m just trying to be the helpful coach! 🙂
It’s Catalyst this weekend! Talk strategy with your teams/members/friends/moms/whoevers – Pack some quality food to have between WODs. Bring a foam roller, LaX Ball, and some warm clothes. Hoodies and pants between WODs might be helpful in not seizing up as the day progresses![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=0fn_vAhu_Lw”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]
WARM UP
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom
HEALTH
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
30 Wall Balls
30 Double Unders/90 skips
6 Ring Rows & 6 Ring Dips
LONGEVITY
ODD Minutes – 5 Deadlift @70%
EVEN Minutes – 5 Box Jumps 30/24
30 Wall Balls
30 Double Unders
3 Muscle ups*
*Scale to 6 strict pull ups and 6 ring dips
COOL DOWN
Stretch – Hamstrings, Calves, Pecs, Forearms
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]