CrossFit Sudbury – 05102017 – Mile run & “Slam your body down…”

CFSuds - the happiest place on earth!

Hey Folks!

Holy moly, it’s almost thanksgiving!  We’ve got almost TOO much cool shit rolling out soon:

  • A bunch of you beautiful people are competing in North Bay and Pembroke next weekend – The hay is in the barn and the hard work has been put in – time to cash in on it 🙂
  • Coaches Café is starting up – a simple way for us to drop some knowledge on folks in a relaxed setting with some coffee, and a little time for questions afterwards.  Keep an eye on these as they’re going to be ongoing and the topics will always be changing.  They’ll also be in the morning, as well as in the evening.
  • We’re approaching our SIXTH anniversary – which is kinda crazy, really.  Last time I checked we were the ~1700th affiliate (out of what is now ~13000!) – So we’re like the old, experienced vets around the CF world 😛  That’s worth celebrating (don’t worry, we’re more fun than a grumpy old version of Clint Eastwood, and also less lethal)
  • The Hopper Games – Partner competition.  We’ll be pulling partners, as well as the WOD out of the “hopper” – Have you prepared for the unknown and unknowable?  It doesn’t matter – your partner will help you out!  This is open to all our members, regardless of ability level – so let us know if you can make it out.
  • Keep your eyes out for more awesomeness coming your way…

We’re entering into the last couple weeks of our Back Squat/Deadlift cycle – get those lifts in and we’ll be moving on soon 🙂

Coaches Notes:

Woo – busy day – Some weightlifting practice, fitting in 2 hang snatches (speed under the bar!) each minute for only 5 minutes (SO easy, haha).  Keep it tight, stay over the bar and get UNDER it.  1 mile run testing – We did this back in the spring – now it’s time to retest and see if we’ve gotten faster.  After that, a little sprint couplet of push ups and slam balls.  Just in case you weren’t out of breath enough.

Weightlifting:

Every Minute for 5 Minutes:
2 Hang Snatch @70%

Benchmark – 1 Mile run:

If you did the extra 200m back in the spring, add it on there – otherwise run the normal mile we always run 🙂  Compare to May 12th.

Conditioning – “Slam your body down and wind it all around”:

10-1 of:
Slam Balls (30/20)
Push ups