CrossFit Sudbury – 31032016

Hey Friends!

And the squat cycle begins… Good times.  8 reps felt a bit like an eternity, and I think at some point we do 10 and 12 as well.  We’re just going to work on getting the reps in at first, improving the quality of the movement as well as potentially shedding some fat and gaining some lean mass.  Then we’ll start to dig into the smaller reps at heavier weights.  Keep in mind the percentages are wrong suggestions, but adding/removing 5% here and there isn’t the worst thing in the world.  So long as you are challenging yourself, you will improve.  That can mean lightening the load and moving the bar faster on the way up, or challenging yourself with a heavier weight.  Above all else, ensure you’re doing the lifts properly, this is where you won’t get any leeway.

If you winners haven’t picked up your prizes yet, go high five Lisa, tell her the secret password, send out some baby labour vibes for Kristin and collect your envelope.  I thought about picking up some CrossFit stuff as prizes, but you never know what people already have, etc.  Instead, I though since so many people from local businesses support us, I’d spread the love a bit.  The winners for a $25 gift card to both Salute, and Ramakko’s (because who doesn’t love drinking REALLY good coffee while paddling/hunting/fishing/other outdoor awesomeness), and a $50 gift card to the Townehouse (because their food is unreal, and the beer is beer).  Hope you guys enjoy it – Maybe we can organize a night out at the Townhouse sometime soon?

Thanks to Lori and Katie for signing up as Volunteers for the Battle Beyond the Barbell, if anyone else is available and knows now, we could really use the help and the heads up.  The more we can plan ahead of time, the more awesome the day will be.  Let us know and thank you in advance!

WARM UP

Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

SKILL PRACTICE WARM UP

8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form)

METCON

Goose
For time
21 power snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar

Scaling Guide: 6 – 12 minutes, Scale Up: 135/85lb bar


Have a plan to break up the first set of snatches into equal chunks. After the first set of burpees, see how the second set of snatches feels. If you have more gas in the tank, start pushing the pace here then cruise the 15 burpees. Pour it on for the last set of 9 snatches and the last set of burpees. Avoid using a muscle snatch with press out and use a legit power snatch. The shoulders are going to get overloaded with that combined with the burpees.

COOL DOWN

Mobility Slow Style
Stretch – Childs pose w/ alternating lat stretch (90 seconds per side), T-spine stretch with arms overhead or hands clasped behind back (or holding wall ball/barbell) hold for 2-3 minutes.