CrossFit Sudbury – 15092017 – Pulled Pork Sandwiches

Hey Folks!

Espresso!  Man if you trip on those double unders, the clock has no mercy for you.  Did you see our CrossFitter of the month for August?  You should.  I love seeing what our members have to say about us, seeing you guys achieving goals, but most importantly, just improving the SHIT out of your lives (sorry for the swear… a non-swear wouldn’t accurately describe my excitement).  As a healthcare practitioner, I see folks that just don’t exercise in any way, which is tragic.  Exercise, and moving your spine, joints and all your fascia and connective tissue isn’t an optional thing, if you want to maintain and/or improve your health, performance and longevity.  Finding an activity that you genuinely enjoy, with a group of people that you can enjoy it with – is a BIG deal.  So thank you, everyone, for letting us do what we love, which is also conveniently making you more fit (and hopefully happy too!)

Coaches Notes:

Mental toughness and muscular fatigue testing on the OHS.  The beauty here is that YOUR limiting factor will be what… limits you.  It might be your shoulder stability/stamina.  it might be your ankle flexibility.  It might be your core strength.  If you get in far enough, it might be your ability to breathe while working away at something without losing your positioning.  Make a mental note (or even better, a real note) about why you stop when you do on those OHSquats.  Pulled Pork Sandwiches!  Delicious, and also a fun workout.  Compare to September 19th of last year.  Do your best not to waste any time transitioning.  The Power Cleans will be the most challenging part – but you can do them unbroken.

Strength work:

Work up to a single, max rep set of Overhead Squat @50-60% of your 1RM
***Don’t be a hero, if you’re losing the barbell out front or back beyond reason – just let it go – if it was a mental snafu you can try again, if it was muscular failure, you’ll be happy you didn’t force it***

Conditioning – “Pulled Pork Sandwiches”

5 Rounds for time:
200m Run
15 Wall Ball
5 Power Cleans @60%