CrossFit Sudbury – 13092017 – Monkey see, Monkey do!

Hey Folks!

Great work on Elizabeth today – with the squat cleans it made it more difficult – but don’t you feel like a better person for doing it properly?  I know I do.  You always feel good when you do things right.

There are always ways to search for a shortcut, a way to try to cut the work a little short.  That’s how you end up trying to cheat the depth on your wall ball squats a little, how you just skim the level of the pull up bar with the very tip of your chin, on pull ups, or not standing the deadlift up all the way.  You know what happens when you do all these little cheats?  You reduce the training stimulus.  And what’s the goal?  To improve your health, performance, and longevity.  And a full range of motion, with quality movement, will help ALL of those goals.  Even though it doesn’t often feel like it at the time.

Coaches Notes:

More Squats and Deadlifts.  Heavier than last time please.  It would have been ~12 days ago that we did this rep scheme 🙂 I think we’re somewhere around 70% for the squats and 75-80% on the deadlifts?  Do what you can, but challenge yourself.  The WOD is designed by Mandie – a beauty 10-1 reversal type WOD.  Always tough to keep track of where you are, so you might want some chips out.  Not a bad idea to put some grips on for the TTB, as they might be a little gnarly on the hands.

Strength:

Warm up to and then complete:
3 sets of 5 Back Squats @Moderately Heavy
then, do a couple warm up sets and complete:
3 sets of 3 Deadlifts @Moderately Heavy

*These should be heavier than the last time you did the same rep scheme

Conditioning – “Monkey see, Monkey do”:

For time:
10-1 Jerks (125/83)
1-10 Toes to bar
i.e. 10 jerks, 1 toes to bar, 9 jerks, 2 ttb, 8 jerks, 3 ttb…etc.

*Courtesy of Coach Mandie!  p.s. if you saw what was previously on Train Heroic, you guys ust got saaaaaaved 😉