Hey Friends!

So I remembered (with help from Kristin, haha) that we have a special WOD going down on Thursday (“Gordo”), so we’ve bumped up Nate 1 day, and I put an optional cash out on Thursday for after Gordo (though we’d like if you’d give you’re all on the WOD, for obvious reasons).

Everyone has been kicking some serious ass in the gym lately (PRs all over the place, higher quality movements, and just a generally awesome vibe) – keep up the great work.  I know we don’t always program a LOT of work to do, and I know I’ll have to revisit this theme every ~4-8 months, but the real progress comes in devoting intensity to the work you’re doing.  High quality intensity – of course – but it’s the intensity that is going to drive progress.  You’ve probably heard us speak about stretching the borders of your comfort zone.  THAT is where the progress lies.  Much like showing up to our place the first time likely stretched your comfort zone a tiny bit – resting a LITTLE bit less, holding on the bar for a LITTLE bit longer, or doing just ONE more wall ball… that’s where you need to go.  It means setting little goals before you begin a WOD -i.e. OK… I’m not going to stop running at all… or… I’m going to do all the thrusters unbroken…. or… I’m going to do all my HSPU’s strict this time because I know in the long run, I need better strength.

SO get out there and attack the WOD, the strength, or the skill work.  Push outside of your comfort zone… if you want to see progress, that is.

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Coaches Notes:

Skill/Quality work with the kettlebell (or dumbbell if the KB bothers you).  Take your time transitioning.  Think about pausing in each position along the way and holding it – improve its position – THEN move on.  Sometimes in CrossFit we get caught up in speed and weights, but make an effort to move in a way that someone just coming into the gym for the first time would say, “holy shit, I want to be able to move like that”.  With Nate – eventually your muscle ups, or handstand push ups will be the limiting factor.  Lock out on the rig dip part of the MU gets difficult.  This is one of my favourite workouts.  I think my best score is 12 rounds.  The elites probably get closer to 30 rounds haha.  It’s a “marathon” so set a steady pace and keep moving.

Skill work:

10 sets of 1 Turkish Get up on each side.

Focus on time under tension and quality of movement.  This will be a great way to warm up the shoulders and hips for “Nate”.  Work on something that won’t deplete you, but you need practice on between sets (handstand walk, double unders, goblet squats, glute activation/strengthening like bridges, fire hydrants, etc.)

Metcon – Nate:

In honour of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
20min AMRAP
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings 70/53#