CrossFit Sudbury – 03082017 – Yin & Yang

Hey Folks!

Thursday is going to be a good day.  You guys all crushed “Come on Eileen” – and whoa man that middle 10 minutes was a real mental challenge.

Games starts today!  Yesssss.  Stoked to see how things work out – and even though I don’t actually dislike Fraser or Davidsdottir, I kinda hope someone else wins this year – just to keep things interesting.  My votes on people who aren’t those two winning, are Vellner for the guys, and Toomey or Jamie Green(e?) for the ladies.  I think Matt and Katrin might struggle on anything that isn’t typical CrossFit (like the O-Course, run/swim/run and the cyclocross), though I could be wrong.  I just hope it’s interesting (like Katrin and Tia last year, versus like Fraser running away with it).

Coaches Notes:

I know “Yin” or “ying” is actually more of a cool, damp, inwards energy, but for today gymnastics work will be the yin to the barbell works “yang”.  I also know we did pull ups yesterday, but not that many, and the intensity and situation is different for today.  Trust me, you’ll be ok 😉  Though if need be, sub in some ring rows, bent over rows, or even slam balls (where you actually slam the ball).  They’ll all work 🙂 Pacing and breaking up the sets so that all together you’re moving more quickly is the name of the game on both pieces.  Barbell starts on the floor, so you’ll need to get it onto your back through a clean and press/push press/jerk, or a snatch type movement.  Good strategy will be crucial  – as well as mental fortitude to convince yourself to finish the OHS before dropping the bar.  You can do it, you just don’t want to.

Gymnastics Conditioning – “Yin”:

9-6-12 reps, for time of:
Chest to bar Pull up
Handstand Push up
Kettlebell Swing (70/50)

Barbell Conditioning/Strength Endurance – “Yang”:

12-6-9 reps, for time of:
Back Squat, 155/105 lbs
Overhead Squat, 155/105 lbs
Push Jerk, 155/105 lbs