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20 Jul WOD – Friday 20 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 20 min.

12 Single-Arm OH Lunges (R) (50/35 lb.)
12 Womanmakers (50/35 lb.)
12 Alternating Weighted Pistols (50/35 lb.)
12 Single-Arm OH Lunges (L)

To be done 60 minutes before class
Press
3-3-3-3-3
– Use the heaviest weight possible on each set.
3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.
For quality:
70 GHD sit ups
50 Ring dips
– Goal is to complete the given reps of each movement in as few sets as possible.
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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19 Jul WOD – Thursday 19 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Press
3-3-3-3-3

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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18 Jul WOD – Wednesday 18 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean + Burpee Ladder
Add 1 PC and 1 Burpee each minute
Go as far as possible.
Power Cleans (155/115 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
10 Rounds:
In 1 minute-
10 lateral burpees over bar
Max reps Snatch (155/105)
-Rest 2minutes between rounds-
– Goal is to get on the bar for snatches by the 30 second mark each round. Great scores will be an average of 6 or 7 snatches per round.

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 Jul WOD – Tuesday 17 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50/40 cal. Assault Bike

 

3 rounds

7 Ring Muscle-ups
9 Box Jump Overs

 

50/40 cal. Assault Bike

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
On the minute for 10:
Even: 15-20 Chest to bar pull ups
Odd: 8-12 Strict HSPU
Tabata: (8 rounds 20s on/10s off)
Triple unders
Toes to bar
Double unders
– Goal is to accumulate as many reps as possible each interval. Do your best on the triple under, try for at least 8 reps on each toe to bar, and 30 reps for each double under.

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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16 Jul WOD – Monday 16 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

LINDA

10-9-8-7-6-5-4-3-2-1
Deadlifts (295/220 lb.)
Bench Presses (195/135 lb.)
Squat Cleans (145/105 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For Quality:
3 x 25 Reverse Hyper (light loading)
-Substitute barbell good mornings (15 reps) if you do not have access to a reverse hyper. Keep it light and feeling like a cool down after the main workout from class today.
For quality:
3 x 60s “T” Hold
 -Lay on stomach. Hold arms straight out, hands even with ears. Keep arms and chest off the ground for the allotted time. Hold 5# weights in each hand to increase the challenge.
For quality:
10 ascents (or attempts) of the Peg Board

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 Jul WOD – Friday 13 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

 

5 minute AMRAP

 

25 Double-unders
10 DB Front-Rack Walking Lunges (50/35 lb.)
5 Candlesticks

 

Rest 1 min.

To be done 60 minutes before class
Every minute for 10 minutes
1 Back Squat
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent.
Every 4 minutes for 5 rounds:
– 200m Sprint
– Each effort is meant to be done fast and aggressive. Going on the 4 minutes will give us plenty of rest.
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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12 Jul WOD – Thursday 12 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

For time:

40 Toes-to-bars
40 Shoulder-to-Overhead (115/75 lb.)
200-m Plate Pinch Walk (45/25 lb.) each hand

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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11 Jul WOD – Wednesday 11 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Squat Clean
5-4-3-2-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
40 Toes to bar
40 Shoulder to overhead (115/75)
20 Muscle ups
20 Shoulder to overhead (155/105)
– Goal is to finish under 10 minutes. This will a good test of your proficiency with muscle ups under a bit of fatigue. The second set of shoulder to overhead will be a challenge to stay under that bar and get the 20 reps with as few breaks as possible.
3 rounds for quality:
20 Ring row
10 Triple unders
– For the ring rows, make them as difficult as possible by placing your feet on a bench in front of you. For triple unders try to link 10 successful reps together in a “double-double-triple-double-double-triple” rhythm. If you can do that, then try consecutive triple unders.

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 Jul WOD – Tuesday 10 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

15 Deadlifts (265/185 lb.)
30-sec. Barbell Hold at top of Deadlift
20 DB Push-ups
1-min. DB Plank Hold

PART 1:

To be done 30 minutes before class
Every minute for 10 minutes
3 Deadlift
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
5 Rounds for time:
20 GHD sit ups
1 L-sit Rope climb
– Goal is to finish under 10 minutes. Because it is only 1 climb per round, try to keep this as challenging a variation as possible. As a reminder, the L-sit rope climbs will start and finish in the seated position.

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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09 Jul WOD – Monday 09 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Kelly

5 rounds

Run 400 m
30 Box Jumps (24/20 in.)
30 Wall Balls (20/14 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
Jerk
3-3-2-2-1-1-1-1
– Use the heaviest weight you can for each set.
Bent over barbell row
10-10-10-10-10
– Use the heaviest weight you can for each set.
Hip & Back extension
1 attempt at max reps
-Focus on quality reps with control and coordination. How close can you get to 25 reps in a row?

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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