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19 Sep WOD – Wednesday 19 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
4-4-4-4

 

PART 1:

To be done 45 minutes before class
Sumo Deadlift
3-3-3-3-3
– Use the heaviest weight you can for each set.
Weighted pull up
3-3-3–3-3
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
5 Rounds for time:
15 GHD sit ups
5 Ring muscle ups
– Goal is to finish as close to 5 minutes as possible. Hitting each set unbroken is also harder than you’d think.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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18 Sep WOD – Tuesday 18 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

Row 250 m
10 Hang Power Cleans (155/115 lb.)
30/20 Cal. Assault Bike
10 Hang Power Snatches (155/115 lb.)

 

To be done 30 minutes before class
Muscle Clean
1-1-1-1-1
-Use the heaviest weight you can for each set.
Hang Power Clean
5-5-5-5-5
-Use the heaviest weight you can for each set.
Straight leg deadlift 
8-8-8-8-8
-Use the same grip as you do for the clean, and try to use a heavier weight than your heaviest muscle clean.
Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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17 Sep WOD – Monday 17th September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
OH Squats (205/145 lb.)
Ring HSPU

 

PART 1:

To be done 30 minutes before class
Overhead Squat (Pause)
1-1-1-1-1
– Use the heaviest weight possible each set. 2 second pause in the bottom position.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
5 rounds for reps:
2 minutes of,
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
– Goal is to attack each round with as much intensity as you can find. With the built in rest it will be tempting to pace this and not make it hurt as bad. Let’s see how our ability to recover between max efforts is. So hit the first round as hard as possible, and then try to match that effort as best you can. There will be some drop off round to round, but how little drop off can you manage? Good scores will be 20+ burpees each round, only counting reps after you get back from the run.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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14 Sep WOD – Friday 14 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Strength & Skill

Work up to a heavy 3-rep Hang Squat Snatch

 

WOD

5 rounds

3 Hang Squat Snatches (185/125 lb.)
100-m KB Front-Rack Carry
9 Russian KB Swings (32/24 kg)

 

Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes,
For time:
100m KB front rack walking lunge (35/26)
100 Pull ups
100 Wallball (20/14)
100m KB front rack walking lunge (35/26)
– Goal is to finish under 17 minutes. Hold a KB in each hand during the lunges.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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13 Sep WOD – Thursday 13 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

40-30-20-10
Air Squats
Handstand Hold (seconds)
Single-Arm DB Jerks (50/35 lb.)

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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12 Sep WOD – Wednesday 12 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 16 minutes

40 Double-unders
20 Push-ups
10 Ring Dips

To be done 45 minutes before class
Push Jerk
1-1-1-1-1
– Build to a heavy single for the day. Take no more than 10 minutes. Must be Power/Push Jerk, no split or squat for today.
Then,
7 rounds for time:
20 GHD sit ups
20 Single arm DB Push Jerks (70/50)
– Goal is to finish under 15 minutes. You must complete 10 reps on each side during each round of the jerks, however you may switch hands anytime.
Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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11 Sep WOD – Tuesday 11 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean
3-3-3-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
“Amanda .45”
For time:
13-11-9-7-5
Ring Muscle up
Squat Snatch (135/95)
– Goal is to finish under 15 minutes, and under 12 minutes if you have good capacity with muscle ups. Steady, consistent sets will pay off in those later rounds and prevent too much slow down from failed reps.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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10 Sep WOD – Monday 10 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

 

2 Rounds of:

10 Deadlift (225/155 lb.)
10 Toes-to-bar

With time remaining of 5 min perform AMRAP Calories Row

To be done 60 minutes before class
Deadlift (deficit)
2-2-2-2-2-2
– Use the heaviest weight possible on each set. These are to be performed with a 4” deficit. Stand on a jerk block or bumper plate to create the deficit.
2 rounds for time:
50ft Yoke carry
50ft HS walk
50ft Sled rope pull (hand over hand)
50ft HS walk
– Goal is to finish under 8 minutes. The sled should be light, no more than (50/35), but also depends on the surface you are pulling on. The yoke should be 2-3x BW. Have fun!
Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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07 Sep WOD – Friday 7 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Work up to a Heavy 2 rep Hang Power Snatch

 

Then perform:

 

200-m Run with MB (20/14 lb.)
20 Power Snatch (95/65 lb.)
400-m Run
20 Power Snatch
200-m MB Run

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
3 rounds for time:
500m Row
20m Sled push (moderate)
3 Deadlift (405/275)
– Goal is to finish under 12 minutes. Stick to a good pace on the row and load the sled to a weight in which you can complete the push in under 45s.
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
3 x 15 GHD with a Med-ball (25/20)

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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06 Sep WOD – Thursday 6 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50 Weighted Hip Extensions (25/15 lb.)
40 Slam Balls (40/30 lb.)
30 Parallette Pass-throughs
20 Dble KB Deadlifts (32/24 kg.)
10 Muscle-ups

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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