CrossFit Sudbury – 06042017 – Odysseus

Hey Friends!

It’s time for an epic AMRAP again.  These were/are fun.  Make sure you’re scaling the movements to a level that works well for you – challenges you, but provides the best opportunities to move with virtuosity (moving in a way where folks will say, “Dang, I want to be like that person when I grow up”)

You can expect to see some runs in these in the coming weeks (yessssss).  So start giving those IT bands, quads, hammies and calves a little extra lovin’ (if you haven’t been already).

If you get a chance, check out the video I posted on the facebook for some general guidelines on nutrition (mostly caloric and macronutrient needs).  I’m hoping to continue to expand on it, though some of the following stuff is going to be slightly less “black and white” it is just as (or maybe even more) important.  Eyes peeled – Sudbury School of Fitness is aiming to blow your minds with value even more this year 🙂

p.s. if you ever get a chance… visit New Zealand

Coaches notes:

It’s gonna be a beauty grind of a WOD today.  No direct strength work – but enough time for your Coach to go over the best scaling options and plan for you to approach these AMRAPs.  If you do this right, you will not only be getting some great metabolic conditioning in, but some strength work (a 35 pound dumbbell in each hand during a lunge is almost like a 70 pound single leg squat – not too shabby).  Have fun with it, and think about pushing the envelope on one or more of the AMRAPs to sneak one more round in before the timer ends instead of resting.

Metcon – Odysseus:

10 Minute AMRAP:
3 Wall Walk
6 weighted Walking Lunges (Use an appropriate weight)

10 Minute AMRAP:
6 Dumbbell Row (Same as above)
6 Dumbbell Push press

10 Minute AMRAP:
6 Box Jumps (24/20)
12 Wall Ball (20/14)