CrossFit Sudbury – 11052017 – Knuckle Sandwich

Hey Friends!

Nice little change up after having done Fran yesterday – to a leg burner today.  Quads were smoked during the planks!  Hope you guys enjoyed it.  The single arm/single leg stuff always feels more awkward than the bilateral stuff, but the one sided work is going to pay off in the long run BIG time through more stability, and more raw strength.  You just end up recruiting more muscle fibres when you’re working with a single arm in an “open chain” environment like that.

Beauty day out (after a pretty brisk morning), and it looks like more of the same coming up.  I’m looking forward to some actual WARM days, but I’ll take what I can get in the meantime 🙂 The sun is still shining or the rain is still fresh.

We were joking around in the morning about smiling during your WOD.  Half joking really, as I think it makes a difference and helps relax your body in the muscles you aren’t using.  Worse case scenario, you’ll look great while you work out.  Works for Annie Thorisdottir!

Not a single barbell at regionals.  Did Rogue sell out or something?  As interesting as it is, I gotta say I’m a little disappointed there isn’t at least ONE heavy lift at regionals.  The KBs are heavy I know… but it isn’t the same.  OH well!  It’ll still be super fun and it is a cool highlight that you don’t necessarily need a whole lot of stuff to write some great WODs.

Coaches Notes:

Working up in weight on those Snatches!  We’re maxing out next week – so this is an opportunity to get some heavy lifts in, built up more consistency, and hopefully also some confidence.  The WOD should be super fun.  Good little Clean and Jerk mash up with a “break” of double unders (so you can keep your heart rate in the “fat burning” zone 😛 ).  Aim to do the Power cleans and then all three jerks unbroken – then drop the bar from over head and try to go right into 3 fairly quick singles.  Make a point of doing lots of breathing during your double unders, and compose yourself before your next set.  If you need to break up the Power cleans, stop at two, then do your third and try to hang on for all 3 jerks.  sort of like a pseudo-DT.

Strength:

Every 30 seconds for 1.5 minutes:
1 Snatch @75%

—–1.5 Minutes to change weight——

Every 30 seconds for 1.5 minutes:
1 Snatch @80%

—–1.5 Minutes to change weight——

Every 30 seconds for 1.5 minutes:
1 Snatch @85%

—–1.5 Minutes to change weight——

Every 30 seconds for 1.5 minutes:
1 Snatch @90%

Metcon – Knuckle Sandwich

5 Rounds for time:
3 Power Cleans @165/103/60%
3 Jerks @same
3 Power Clean & Jerks @same
30 Double Unders (60 singles including 5 DU attempts)