CrossFit Sudbury – 20112017 – Words that commonly follow, “pork”

Hey Folks!

Bang bang bang – weekend OVER.  Sad to see it go, the snow was beautiful, the temperatures were reasonable, and the Santa Claus parade was solid (having a small child definitely helps).

Hope you all enjoyed yourselves, rested those shoulders, maybe spent some quality time with a laX ball or yoga mat, and ate some good food.

There are going to be lots of opportunities to indulge over the coming 6 weeks (one of them being our Christmas party – make sure you RSVP!) – so make sure you plan for those indulgences.  You might be able to avoid it all together (cheating on your diet) a handful of times, but other times, you can reduce your carb intake during the rest of the day, or even eat smaller than usual meals at your other meal times to allow yourself those calories without going over a standard days’ allotment.  The main upside to having a plan is that you know it’s a temporary detour from the intended path – not an accidental swerve off that eventually careens out of control off a cliff and into a valley 😛  After you’ve kicked your heels up, you know it’s time to go back to your regularly scheduled delicious, normal meals.

*Notice in the video how Lydia’s descent into her squat with the clean slows/”stops” to meet the bar, at which point she rides/it pushes her all the way down.  To do that she’s staying active throughout the entire lift, pulling herself down to meet the bar, not just crashing into the bottom and waiting for the bar to meet her there.  She’s one of the best in the world, so she might have some practice with it 😉 but that’s what we’re striving for when we do our cleans.

Coaches Notes:

I wrote in “Squat” so that you guys don’t try to get away with Power cleans 😉 You shouldn’t be dying when you’re trying to do these, so if you need to dial it back a bit, you can.  We can bring the rowers down for this WOD – as you won’t be on them long.  If we’re short on rowers, pair up with someone and chase them/have them chase you through the workout.  Don’t dog the row, but as usual, 3 seconds on the rower can easily be made up elsewhere 😉

Strength work:

Every 2 Minutes for 10 Minutes:
2 Squat Clean & Jerk @75%
8 Russian twist (use some sort of weight, a med ball/slam ball/dumbbell will work)

Conditioning – “Words that commonly follow, “pork”

4 Rounds for time:
250m Row
20 Kettlebell Swings (Russian, 70/50)
50 Double Unders
15 Goblet Squats (70/50)

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