CrossFit Sudbury – 13102017 – Fran

Hey Folks!

PR City!  There were a LOT of PR’d back squats today.  Almost like hard work and good programming (but mostly hard work) pay off 🙂 You guys inspire me every day – keep it up.  AND we’ve had epically awesome vibes in the gym.  Vibe PR’s, you could say.  Let’s keep crushing THAT front too.

Fran today – Instead of 1 VERY heavy rep, we’ll do 90 really fast reps!  Next week, we’ll test our Deadlifts.  If you didn’t get a chance to test your squat, you can do that sometime over the next couple weeks.

We’ve got our Anniversary WOD (that isn’t Fran) coming up on Saturday!  Come on out and let’s have a blast!

Coaches Notes:

Fran!  SO fun 🙂  Pace things out and plan your breaks (when to take them, and how long you’ll break for) to maintain a faster overall pace.  Cranking through the 21’s is a bad idea if it means you break the 15’s into 3 sets.  By the end, just keep telling yourself to hang on (both figuratively AND literally) and finish it off.

Benchmark – Fran:

21-15-9 for time of:
Thrusters (95/65)
Pull ups

Aerobic work:

In 12 minutes, cover as much ground as possible on ONE of the machines/movements.
Don’t kill yourself – focus on consistency and form.
Row.  Bike.  or Run. 🙂