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29 Nov WOD – Wednesday 29 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

3 Pause In the Hole Clean from Below the Knee @RPE 7
2 Pause In the Hole Clean from Below the Knee @RPE 7.5
1 Pause In the Hole Clean from Below the Knee @RPE 8
1 Pause In the Hole Clean from Below the Knee @RPE 8.5

 

WOD: For time
50 Burpees to 6 inch Target
2000m Row
1 Mile Run

TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 25 minutes

 

STIMULUS and GOALS
How to Pace: GRIND into CHALLENGE! Ensure you hydrate well before this one and call your wife, parents, loved ones, whoever because you will be working late. Workout is a long, low-moderate intensity into a push effort when the end approaches. Work and strategize to improve on this repeat!

How it should Feel: CARDIO! There was no reason to stop, so put the headphones in and kept chipping away. Try not to over-push off the start. Save that for the last leg of the run; then, you can drop the hammer.

 

WORKOUT STRATEGY & FLOW
Burpee to Target: Smooth and steady while aiming to complete 10-15+ reps every minute. Stay calm and strong!

Row: Bigger effort here where the first quarter can be recover/build up and then increased through the final 100m.

Run: Come out somewhat aggressive, then really kick it up when you are 400m+. You have to get mentally tough here and make those legs move for a PR!.

 

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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28 Nov WOD – Tuesday 28 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

3 Hang Snatch @RPE 7
2 Hang Snatch @ RPE 7.5
1 Hang Snatch @RPE 8
1 Hang Snatch @RPE 8.5

 

WOD: AMRAP 7 Minutes
5 Box Jumps (30/24)
3 Power Cleans (80/55)

TARGET SCORE
Target Rounds: 9+
Minimum Rounds before scaling: 6

 

STIMULUS and GOALS
How to Pace: CHALLENGE!
It is a simple yet effective workout where there’s no place to hide or rest. Aim to keep a consistent, non-stop effort from start to finish.

How it should Feel: LACTIC ACID PARTY! There is a lot of leg drive in this one. It will feel like you’re breathing through a straw towards the end.

 

WORKOUT STRATEGY & FLOW
Box Jump: Steady reps, no rebounding, and pause at the top and bottom for quick breath. Be explosive and don’t hesitate, or it won’t end well for you.

Power Cleans: Weight should be moderate (under 70% 1RM Power Clean) and approach with quick, consistent singles. Try and keep the sets under 20 seconds (1 rep every 5-8 seconds).

 

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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27 Nov WOD – Monday 27 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

3 Clean Deadlift @RPE 7
2 Clean Deadlift @RPE 7.5
1 Clean Deadlift @RPE 8
1 Clean Deadlift @RPE 8.5

*No hook or mixed grip.

 

WOD: For time
30 Bar Muscle Ups
90 Wall Balls (30/20) (10/9ft)
*Partition as desired

 

Scale to Chest 2 Bar/ Jumping C2B

 

TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 12 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! Approach this with smart, calculated sets, allowing consistency and a near non-stop effort across. There is no sense in pushing to your breaking point only to be stuck over resting.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! No matter how you slice it, it’s still going to hurt. Control your breathing, and you get to partition as you need, so don’t get caught standing around and watching!

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: We would like these to be knocked out in sets of 5 or more at a time. Be explosive with your hips and break before they make you break.

Wall Balls: Depending on how you approach the bar muscle-ups, these should be completed in the 10-15+ rep range. Roll out your shoulders every throw and try to keep a steady breathing pattern.

 

 

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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24 Nov WOD – Friday 24 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

3 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
2 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE

*Build as heavy as possible, in as few sets as possible. Practice big jumps

 

WOD: FULL SEND FRIDAY!
4 Rounds
10 Double Dumbbell Hang Cleans (2×24/16)
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
-rest until minute 8-

 

4 Rounds
10 Double Dumbbell Push Jerks (2×24/16)
10 Toes to bar
5 Shuttle Sprints (15m)
-rest until minute 16-

4 Rounds
10 Double Dumbbell Hang Clean and Jerks (2×24/16)
5 Bar Muscle Ups
10 Box Jumps (24/20)

TARGET SCORE
Target Time each set: 4-5 minute
Time Cap each set: 6 minutes\

STIMULUS and GOALS
How to Pace: PAIN CAVE! These 3, 4-round triplets are designed to allow an aggressive, high intensity to be kept. Sets, weights, and rest are all catered for you to be successful and stay in attack mode. Be aggressive on transitions and aim to keep rounds and sets consistent across.

How it should Feel: MUSCULAR ENDURANCE! By the time the PAIN sets in the workout will be over. Lather, rinse, and repeat until the job is done.

 

WORKOUT STRATEGY & FLOW
Double Dumbbell Hang Power Clean: Unbroken! Be aggressive with your hip drive and relax your hands at the top to help the grip.

Chest to Bar: Unbroken! The worst case is 2-sets but regardless, be aggressive and don’t stare at the bar.

Box Jumps: Smooth and steady, no need to rebound. Focus on keeping your breathing under control and try not to rest too long at the top or bottom.

Double Dumbbell Push Jerks: Unbroken! Big hips every time, and breathe through the motion.

Toes to Bar: Same as the chest to bar! Unbroken would be great but don’t hesitate to break into 2-sets if it allows you to stay aggressive.

Shuttle Sprints: 1 Steady on here while focusing on quick turns and getting back up to speed.

Double Dumbbell Hang Clean and Jerks: This will probably be the hardest part of the workout. 2 sets would be a sage bet to allow you to get right to work on the bar muscle ups. Control your breathing and be explosive with your legs and hips.

Bar Muscle Ups: Unbroken will save your grip more than breaking into 2-sets. Relax your hands at the top and be aggressive with the kip.

 

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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23 Nov WOD – Thursday 23 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

DB’s or Barbell

12 Barbell Back Rack Jumping Alternating Lunges @ 6/10 RPE
12 Barbell Back Rack Jumping Alternating Lunges @ 6/10 RPE
10 Barbell Back Rack Jumping Alternating Lunges @ 6.5/10 RPE
10 Barbell Back Rack Jumping Alternating Lunges @ 6.5/10 RPE

(keep it safe!)

 

WOD: 5 sets
12 Bench Press (2 x 24/16)
6 Strict Chin Ups (OR 12 Ring Rows)
12 Calorie Row/ AB / Run
6 Strict Ring Dips
12 Bent Over Row (2×24/16)
-rest 1:00 between sets-

TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 3 minutes 30 seconds

 

STIMULUS and GOALS
How to Pace: STEADY!
This is a bodybuilders dream workout! Be smart and calculated on how you manage your sets and rest between stations. Going to fast off the start may put you in a hole that will be hard to climb out of.

How it should Feel: MUSCULAR ENDURANCE! The pump will be real so don’t try and be a hero and be the one failing reps by the end.

 

WORKOUT STRATEGY & FLOW
Dumbbell Bench Press: Weight should be moderately light where sets can stay unbroken all the way through. Breathe through the motion and make sure you lockout.

Strict Chin Up: Anything but singles! Control the motion down and try keep sets manageable where you are not at the risk of hipping into it.

Row: Smooth and steady pace, almost recovery type (65%) where the focus should be on rolling out the arms and shoulders.

Strict Ring Dip: These will be tough by the end of the set but stay tight and try to keep reps flowing. The goal should be 2-3 sets (tops).

Dumbbell Bent Over Row: Stay active with your lats and use the same weights at the dumbbell bench. 1-2 sets is the goal.

 

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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22 Nov WOD – Wednesday 22 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

3 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 10/10 RPE

 

WOD: 30-20-10
Back Squat (60/45)
Bar Facing Burpee
-220m Run/ 250m Row after each set of Bar Facing Burpees-

 

TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 16 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Push-pace effort here.

How it should Feel: GASSY and/or LACTIC ACID PARTY! It’s all leg drive so turn on some good tunes and grind.

 

WORKOUT STRATEGY & FLOW
Back Squat: (under 50% of 1RM) THIS IS TAKEN FROM THE GROUND, NOT THE RACK! Unbroken! Don’t even think about putting the bar down. Stay smooth and steady through the reps while getting a quick breath at the top. Improving Mental toughness and leg endurance here is a win!

Bar Facing Burpee: Effort needs to be at a pace that allows for consistency and a non-stop effort. Breathe through the motion.

Run: Recovery type pace (65%) where the last 25m is all about garaging yourself so you can get right back to work.

 

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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21 Nov WOD – Tuesday 21 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*rest as needed between sets

3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE

 

WOD: 3-5 Sets
500m Run/ Row / Bike Erg
15m Handstand Walk
500m Run/ Row / Bike Erg
-rest 1:1 between sets-

 

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack each set like it’s for something. Use the first set as a tester and see if you can consistently improve your score. Aggressive transitions and pushing through until the end is the key to success in this.

How it should Feel: GASSY! How bad are you willing to hurt as sets go on? Fight until the end, and don’t be a quitter.

 

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be aggressive (80%+) with the goal to finish under 55 seconds. Ramp up off the start, settle into your pace, and focus on breathing and relaxing your shoulders.

Handstand Walk: Unbroken is the ultimate goal, but if stopping at the 10m mark for a quick break helps keep intensity then do it to survive.

 

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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20 Nov WOD – Monday 20 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

3 Deadlift @ 6/10 RPE
2 Deadlift @ 7/10 RPE
1 Deadlift @ 8/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE

 

WOD: 2 Sets
AMRAP 8 Minutes
40 Crossovers
15 Pull Ups/ 4 Rope Climbs
20 GHD Situps / Anchored Situps
-rest 4 minutes between sets-

 

TARGET SCORE
Target Rounds each set: 3+
Minimum Rounds before scaling: 2 and a half

 

STIMULUS and GOALS
How to Pace: STEADY! Stay smooth and consistent through these multiple set, high skilled amrap. Aim for similar round times while keeping the heart rate down. Enjoy the rest and try to repeat or slightly improve on the second set.

How it should Feel: CARDIO! And GRIPPY! Moderately Long aerobic amraps for 2 sets that will test your endurance and grip constantly.

 

WORKOUT STRATEGY & FLOW
Crossovers – single under crossovers: 1-2 sets should be the goal while focusing on relaxing your shoulders and grip. Always lay your rope down after to avoid the tangled nest.

How to Count Crossovers

Pull ups: Aim for bigger Sets, try and hold on for as long as you can and then shake the arms out.

GHD Sit Up: Non-stop and focus on relaxing your hands and shoulders to prep for the jump rope after. Breathe at the top of each rep and focus on snapping your hips every rep.

 

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 Nov WOD – Friday 17 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

20 DBL DB/KB Reverse Lunge (10 each) @ 6/10 RPE
16 DBL DB/KB Reverse Lunge (8 each) @ 7/10 RPE
12 DBL DB/KB Reverse Lunge (6 each) @ 8/10 RPE
8 DBL DB/KB Reverse Lunge (4 each) @ 9/10 RPE
6 DBL DB/KB Reverse Lunge (3 each) @ 10/10 RPE

 

WOD: 17min AMRAP

5 x Handstand Pushups
2x Bar Muscle Ups / 5 x Chest-2-Bar
10 x KB Swing OVH (32/24)
5 x Box Jumps (high)

*Every 4 rounds perform 200m Run/ 250m Row

 

STIMULUS and GOALS
How to Pace: GRIND. Nothing should be too much. You should be able to complete each movement in 1 set. Try flow from one movement into the next with little to no rest. Any rest periods should be saved for the end of each round.
RUN, push on the run to try and get the HR up nice and hard and then rest for a little before continuing into your next set of 4 rounds!

 

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 Nov WOD – Thursday 16 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 3 minutes.

1 Back Squat @ 5.5/10 RPE
1 Back Squat @ 6.5/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9.5/10 RPE
*100m Build Up Sprint after each set.

 

*Build up Sprint: Think about changing gears as you go. For 10 meters you are in 1st gear, the next 10 meters you’re in 2nd gear, next 10 meters 3rd gear, next 10 meters 4th gear. You’re only at your “maximum speed” for the last 10 meters. You should not be completing a full out sprint for 100 meters. I want you to learn how to increase speed as you go.

 

Note: Be careful here with your hamstrings. I would recommend for the first few sets, only build up to 80% effort in the sprint. The last few sets, you can increase to a full on sprint. Be smart!

 

WOD: 2 Person Teams
For Time:
50-40-30-20-10
Bench Press (60/45)
25-20-15-10-5
Strict Chin Ups (scale Ring rows)

 

1/2 reps for solo

 

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes

 

STIMULUS and GOALS
How to Pace: GRIND! All the pressing and pulling for you and your best friend. Be strategic on how reps are divided up so you both can avoid muscle fatigue and keep a consistent work effort across. Part 2 will feel significantly heavier after the first part so be ready to work overtime.

How it should Feel: LACTIC ACID PARTY! Make sure to pack a bigger shirt because your upper body is going to swollen after this one.

 

WORKOUT STRATEGY & FLOW
Bench Press: Weight should be moderately-light (50-60%) where you can hit 5-10 reps back forth. Make sure the partner not benching is spotting.

Strict Chin Ups: Anything but singles so don’t even think about doing 1 rep back and forth. 3-5 would be a goal rep range.

Ring Rows: Rings should be around hip height with the chest line up underneath with legs fully extended. 10’s back and forth would be safe bet back and forth.

 

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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