Hey Folks!

Kapow!  That was an awesome workout.  I struggled more than expected, but I often fall prey to thinking I’m fitter than I am (also all the crap I ate on the weekend didn’t help – thank goodness the Whole Life Challenge is beginning soon).

Rowing Day – Sign up, or miss out on feeling like a champion next time you’re on the rower!

Baseball Tees – Get one, or miss out on looking like you might play baseball for team CrossFit Sudbury (but really, you’ll just look sexy and jacked while out at the coffee shop/club/dinner with the fam/maybe actually playing baseball where you forgot your real jersey).

In case you were wondering where, “Bang-Pow!” came from…

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Coaches Notes:

Upper body pressing and pulling work today.  Superset the lifts, and maintain solid positioning on the rows.  Often times folks get lazy through their back during their rows, which more or less defeats the purpose of them.  On the WOD, if you’re proficient on the three last items, then the only way to make this workout go faster, is to crush the row.  Things will get a little spicy during those 50 slam balls too.  Keep breathing, and set a steady rhythm to stick with.

Strength work:

5 Sets:
3 Strict Press @70%
6 Bent Over row

*you can likely use the same weight for both movements, superset them too.

Conditioning – “Hot Fudge Sundae”

For time:
1000m Row
75 Double Unders
50 Slam Balls (30/20)
25 Wall Balls (20/14)