Introducing Nutts Cup Team “The Breakfast Club”

Team Name: The Breakfast Club

Team Members: Natalie ‘Baby Nat’ Duronio, Ryan ‘Goose Willis’ Fisher, Justin Vroom

Nutts Cup Rank: 7th

Team Strengths: Baby Nat, who was on CrossFit Vancouver’s regional team this year, is one of the most talented athletes not only at CrossFit Vancouver but in the region. Watch for her to be a force next year. She’s on a new training regime, she’s young (22 years old) with plenty of room to grow, but her athleticism is unmatched. Goose Willis also has regionals experience and is looking intimidatingly strong these days. Combine this with the fact that Justin Vroom was recently voted ‘Sexiest Man at CrossFit Vancouver,’ and this team is sure to be top 7 at the VERY least.

Weaknesses: Goose Willis might forget how to power clean like he did at Regionals this spring. (Love ya Goose).

Goose Willis (left), Baby Nat (far right), and a teeny tiny Justin Vroom in the middle

Preparation:

A) Coach Choice
B) 15/15 Single Leg Glute Bridges

Strength/Skill:

a1) Barbell Glute Bridge 4×8+
a2) False Grip Inverted Ring Rows (221) 4×10

• Pin the ribcage down. Foot position should be placed where gluteals are felt most
• Increase weight with every set
• On final set, cut weight to 50% and burn it out
• On the rings: 2sec Eccentric, 2sec Concentric, 1sec Isometric

Conditioning:

20 Minute Amrap
With a partner, trading off rounds:

400m Plate Run 45/25

• Avoid dropping plates
• Consider wearing a closed back shirt, if you carry the plate on your back