CrossFit Sudbury – 01112017 – Nate

Hey Folks!

Great work today – Hope it was a nice little change up from some of the heavier stuff we’ve been doing.  Today we’ve got a personal favourite, Nate, which is a bit more skill based, but also a fair amount of lungs.  Ultimately for me my triceps end up being the limiting factor (in coming out of the dip in the Muscle up, or finishing through on the HSPUs).  It’s a long one – but a beauty.

Hopper Games this Saturday are going to be super fun! 🙂 Lots of folks signed up – which means lots of fun, and some delicious beer chugs afterwards (if you’re into that – you can chug some pink drink otherwise).

We’ll be announcing the WODs Friday night – on facebook live, right after we’ve closed for the evening 😉

ALSO – Save the date – CFSuds Christmas Party 2017 is going down on December 9th.  More details to come soon.

Coaches Notes:

Nate is a LONG workout (20 minutes), so pace yourself, and find your rhythm.  You can pretty much drive hard into kettlebell swings every time, but otherwise, find your pace on the muscle ups (pull ups) and handstand push ups, as they’ll be the limiting factor.

Benchmark – “Nate”:

20min AMRAP
2 Muscle-Ups (sub in 4 chest-to-bar/whatever style pull-ups work for you)
4 Handstand Push-Ups
8 Kettlebell Swings 70/53#