CrossFit Sudbury – 14122017 – Which way is North?

Hey Folks!

Great work today – the legs might be feeling it tomorrow!  Glad I didn’t make it 20-30-40, though maybe we’ll consider that one for the future.

Some more symmetry work as part of a good little lung burner.  Make sure you aren’t bending over or laterally flexing in a weird way with the single arm clean & push presses.  If you do it right, it’ll help make you strong and resilient to injury – if you do it wrong, you will likely have a sore back and shoulder.  Just sayin.

I picked up some Cold Brew from Infinit (a Canadian Supplement company) – mostly because I wanted some, but I thought I’d pick up some samples too, in case others wanted to try it.  It’s pretty tasty!  Not sweet like some of the “iced coffee’s” you can get at TImmies or wherever, which is nice.  It does have a significant amount of caffeine in it (110mg), so be mindful of that (i.e. having some in the evening might not be a great idea).  Let me know if you’re interested in picking some up and I’ll order it for you!

Coaches Notes:

Core & Symmetry work – No they can’t be DB snatches. No you can’t alternate sides. Yes you can use a different weight of dumbbell, or use a KB if you want.

Conditioning – “Which way is North?”

12 Minute AMRAP:
30 Double Unders
10 Left-arm Dumbbell Clean and push press (50/35)
10 Right-arm Dumbbell Clean and push press (50/35)

Core work:

Tabata of each:
Half Turkish Get up Right Side*
Half Turkish Get up Left side*
***Alternate left and right-sided 1/2 TGU’s and THEN do the TTB.
Toes to bar

*just up to support on hand & hips, i.e. still seated. Use a slightly lower weight than usual so that your foot doesn’t pop off the floor, and you can get some decent rep volume in.
Record total reps (make a note of load used)