CrossFit Sudbury – 15022017 – Titanic

Hey Friends!

You guys are fast.  I’ve been feeling pretty good, and finishing WODs feeling good, and then I see some of your times and realize I need to step my game up a lot if I want to keep up.  Good.  Super stoked that you guys are getting epically fit and having a blast too.

The Open is approaching, and that means reveal parties on Thursday nights for the next 5 weeks (starting next week).  Come hang out and watch the WOD reveal on Thursday nights with us.  Bring some hot chocolate, or some other kind of beverage (pre-WOD, maybe?) and watch Dave Castro be his normally lovable self.

Coaches Notes:

Another long grind on the schedule.  Alternating dumbbell rows, differ from last week in that you’re moving one arm at a time – don’t allow your torso to twist while you row – this is more or less an anti-rotation exercise.  Do your best to do box jumps on the first 10 minutes, as there are step ups in the last 10 minutes.  Second 10 minutes is going to come down to lungs, maybe dealing with shoulder burn on the push presses, or air squats (15 is borderline “a lot”).  Based on last weeks long grinder, the med ball twists might be the hard part of the last 10 minutes.  Do them well – lazy twisting is a recipe for back pain.

Metcon – “Titanic”:


0:00 to 10:00 min:

8 Alternating DB Rows (1/3 bw)
8 DB Front Squats (1/3 bw)
8 Box Jumps (24/20)

10:00 to 20:00 min:

5 Pull Ups
10 DB Push Press (1/3 bw)
15 Air Squats

20:00 to 30:00 min:

6 Burpees
12 Med. Ball Step Ups (20/14)
12 Med. Ball Twists (20/14)