Hey Folks!
Happy Easter :) Hopefully, you guys had a great extra day off (and maybe even another one, depending on where you work!) Kristin and I quickly learned what happens when you let a 2-year-old have chocolate and sugar… nothing good, I can tell you that much. Some funny moments at least :)
We’ve got a solid week lined up – and the Comp Stream stuff is BACK. If you’re hoping to see any of it, you need to be up in the SugarWOD app (or ask IN the gym). There is a variety of stuff in the extra work, and it is all optional. I saw some REALLY good progress last year simply doing the workout of the day 3-5 days a week and working hard at practicing the strict/more difficult version of most things as often as possible when they showed up. No separate, special programming, and no separate, special supplements (pink drink, recovery drink – both from Biosteel. Fish oil.) I finished better than I ever have in the open, and I’ve done ALL of the opens. Find the balance in your life, push yourself outside your comfort zone as often as you can, and make sure you’re making an effort to recover from those stresses.
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Coaches Notes:
Current cycle – good times and having fun training now that we’re out of the open. This will be featuring more core work, more strict work, and we’re slowly transitioning to a bit more of a powerlifting focus. We need to pack on strength and stability before we start getting dynamic again :)
Skill work for those pull ups! Lots of folks are working on them, and or developing further skills for them. This should be the perfect time to attack those bits. You could even consider putting something like one of the whiteboard rags between your feet, or an abmat between your feet to force yourself to squeeze those feet together during those kips! on the workout – set a solid pace and keep moving. Over jump the first jump-over so that you aren’t risking your shins :)
Skill work:
5 rounds:
2 beat swing
2 kip swing (bigger beat swing)
2 kipping pull ups
2 butterfly pull-ups (if you’re at this progression)
Conditioning – “Don’t forget to breathe”
For Time
20 Kettlebell Swings 70/50
20 burpees Box Jump Overs
40 wall balls 20/14
25 Kettlebell Swings 70/50
25 burpees Box Jump Overs
40 wall balls 20/14
30 Kettlebell Swings 70/50
30 burpees Box Jump Overs
40 wall balls 20/14
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