CrossFit Sudbury – 08112017 – Goodnight Owl

Hey Folks!

I hope you finished an even number of rounds – otherwise, you’ll be lopsided forever (especially you, Emily) 😉

I’m really happy with how well you guys have done with all the single arm/hand/leg stuff we’ve been doing lately – some folks have noticed asymmetries, others have improved their strength on those opposite sides, and others still, have noticed you can’t just divide what you’d normally use in half, as far as weight RX goes.  Either way, we’re ALL getting fitter 🙂

Coaches Notes:

Curls for the girls (and boys)!  But also for bicep tendon health.  Sets of 8 will likely get challenging – so don’t worry about how heavy you go.  Do your best to control lowering the dumbbell.  The WOD is going to come down to the bike.  How much are you willing to suffer on that thing.  The sit-ups should give you some time to recover for the thrusters.

Beach Body Training!

5 Rounds not for time:
8 DB bicep curls (no kipping!)
8 DB bench or floor press

*Pick an appropriate pair of dumbbells for these. If they aren’t heavy enough, move SLOWER.

Conditioning – “Goodnight Owl”:

12 Minute AMRAP:
30 Cal Bike
20 Sit ups
10 Thrusters (95/65)