Hey Friends!

It’s Thursday!  Yessssss.  Still one of my favourite days.  Thursday is a good day for tomato soup and grilled cheese sandwiches.  Do people actually grill their grilled cheese sandwiches?  or does everyone fry them?  Or use the grilled cheese sandwich making machine.  Not sure if they still sell those.  They were great, though.  Will have to find some paleo alternative to one of those beauty sandwiches.

So after an epic grinder (p.s. holy crap, Emily… relax 😉 ) we have a classic CFSuds 10 min. AMRAP with a little bit of snatch practice built into it.  It’ll be fun.

There’s a post on the social media and the whiteboard (courtesy of Brad) asking for your input for new music playlists.  Suggest whatever you’d like, keeping in mind we’re trying to keep the swears and ridiculousness to a minimum (though we don’t always succeed… I mean, lil wayne is still on the playlist)  But the more suggestions better!

[av_video src=’https://www.youtube.com/watch?v=OsxnFY08eCg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2nzfzs’]

Coaches Notes:

MOAR Front Squats!  These are the meat and potatoes sets.  They should be heavier than the last time you did 2×5.  Make sure you feel ready for each set.  DB presses should be good to get a solid shoulder pump/warm up going before the WOD.  It’s also a nice way to get just a bit more pushing volume in there.  WOD should be a beaut!  Heavier slam ball is going to tax the biceps and grip, so make sure you’re chalking up and using the hook grip on those snatches.  Double unders will smoke the shoulders if you don’t keep the rope in tight to your sides.  You can also try choking UP on the handle, so there’s less room between your grip on the handle and the actual rope.  That does reduce your “control” over the rope though, so ideally you’re pretty consistent with your DU’s to do that.

Strength:

NOT for time: (7 Minute cap)
5 Front Squats @75-80% (heavier than last time – NO FAILING)
Max reps DB press right arm (pick a weight you can get more than 8 reps with, and go to failure, no push pressing)
——rest—–
5 Front Squats (same weight)
Max reps DB press left arm (same weight, go to failure, no push pressing)

Metcon – “Yah mo be there”:

10 Minute AMRAP:
10 Slam Balls (40/30)
30 Double Unders
*Begin each minute with a full snatch @60%
**Snatch reps don’t count for your score