CrossFit Sudbury – 12052017 – Stephen is my name!

Hey Friends!

The weekend is upon us – all we have standing between us and it is a 1 mile run and a beauty of an AMRAP.  Hope all the snatches were your new favourite today and that you’re pumped and excited to run a mile tomorrow.  We do have Murph in a couple weeks, so you’ll be doing more then, but those you pace… this is a single mile just for you.  Set a solid pace and attack it.  Free pink drink sample to anyone who finishes their mile in less than 5 minutes and 30 seconds.

Not sure I mentioned it, but we’ll be testing a few benchmarks each month, and then revisiting them in about 6 months each time.  These will include monostructural stuff (running, rowing, airdyne), the girls, other notables, as well as the lifts.  I’ll make an effort to give everyone a heads up as to when we’re doing things (like I did this week) so you can prepare (mentally, physically, etc.)

This coming week (leading up to the long weekend) we have our max snatch on Wednesday, along with “Grace”.  Friday we’re maxing out our bench press & a max set of pull ups.  Feel free to sneak those in during the week if you aren’t going to be around on Friday.

Coaches Notes:

1 mile run test day.  It’ll take a certain amount of pacing, but make a real effort to push hard when you can, and keep moving when you can’t.  Stopping to a walk doesn’t really help and seems to make starting running again even more difficult.  So try not to stop at all, just run a little slower if you need.  The WOD should be fun.  Yes you will likely have to do 24 med ball sit ups in a row (ending one round, beginning the next).  no you don’t have to stop at 12 and then restart.  Please don’t split your shin on the second set of box jumps (after the deadlift), so take a moment to compse yourself before you jump.  Plan to “over-jump” that first one.

Test:

1 Mile run for time 🙂

Metcon – “Stephen is my name!”

10 Minute AMRAP:
12 Med Ball Situps (20/14, shoot ball to 6/5 foot target [ballpark it] on wall)
9 Chest to bar Pull ups
6 Box Jumps (30/24)
3 Deadlifts @80%
6 Box Jumps (30/24)
9 Chest to bar Pull ups
12 Med Ball Situps (20/14, shoot ball to 6/5 foot target [ballpark it] on wall)