CrossFit Sudbury – 18102017 – Honeycrisp

Hey Folks!

Deadlift PR city!  There is something primal about tearing a heavy weight off the ground, isn’t there?  The beauty is that everyone gets that feeling – if you’re using the training bar with some tens, or pulling out the steel plates because there isn’t any more room on your bar – heavy is heavy, and it’s satisfying to stand it up.  Great work everyone.

We have Isabel on Thursday, so before you get all antsy in your pantsies and do a whole bunch of extra power snatches tomorrow, save them for Thursday (or practice your form, knowing you’re doing them at intensity on Thursday).

Next wednesday Todd is going to educate us about building a healthy mindset.  You won’t want to miss it!

Coaches Notes:

Working on a clean complex (and sneaking some squats in there).  Make sure you’re finishing your pulls, including actively pulling yourself under the bar (not just dropping under it).  Take your time and move with purpose.  rest as needed between sets.  The WOD will come down to how much you’re willing to suffer on the Burpees.  The rest should be “easy enough” to move through, knowing your pull ups should be fresh by the time you get back to them.

Strength work:

5 Sets:
1 Power Clean + 1 Hang Clean + 3 Front Squats @70% of your Power Clean 1RM

Conditioning – “Honeycrisp”:

Complete as many rounds as possible in 10 mins of:
5 Chest-to-bar Pull-ups
10 Burpees
15 Walking Lunges