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12 May WOD – Friday 12 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12min

15 Deadlift (155/105lbs)
12 Hang Power Clean
9 Push Jerk

PART 1:
To be done 30 minutes before class

Clean
2-2-2-2-2
– Build to a heavy double for the day.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

On the minute for 10 min:
20m Prowler sled sprint (heavy)

– Goal is to have the all-out sprint take 20-25 seconds each time.

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 May WOD – Thursday 11 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #4

5km Row / Run

REST DAY

Recovery is CRUCIAL!

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 May WOD – Wednesday 10 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Overhead Squat
5-5-5-5-5

 

Press
5-5-5-5-5

Part 1:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for time:
40 double unders
30 GHD sit ups
20m HS walk
10 Thrusters (135/95)

– Goal is under 10 minutes, if you are proficient with HS walking. No cap on this today though, so get through the HS walk no matter how many attempts or how long it takes.

PART 2:
Later in the day

For time:
5K Row time trial

– Re-test your 5K row time.

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 May WOD – Tuesday 9 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #3: “The Fast and the Furious”

3 Rounds
15 Burpees
400m Run
15 Pullups

Do Beyond Rx’d programming for the day.

Rest 15 minutes

5 rounds for time:
15 cal Assault Bike
15 Toes to bar

– Goal is under 10 minutes, but good times will be under 8 minutes. Hit the bike hard to make up some time, as the toes to bar will really start to slow down.

Rest 10 minutes

3 rounds for quality:
25 Hip extensions (45/25)

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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08 May WOD – Monday 8 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

40 Front Rack Walking Lunges (115/75lbs)
20 Wall Climbs
Rest 3min

 

30 Front Rack Walking Lunges (135/95lbs)
30 Back Squats (135/95lbs)
Rest 3min

 

20 Front Rack Walking Lunges (155/105lbs)
40 Handstand Walking steps (20 total each hand)

To be done 45 minutes before class

Snatch
2-2-2-2-2
– Build to a heavy double for the day.

“AGOQ 4”
2 rounds for time:
10 Deadlift (315/205)
20 Deficit HSPU (6″/4″)
30 Front squat (95/65)

– Goal is under 6 minutes. If the HSPU are going to take you a while, scale the deficit down, but keep the total number of 20 per round.

Do Beyond Rx’d programming 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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05 May WOD – Friday 5 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #2

Weightlifting
1RM Clean and Jerk

 

Monostructural
1 Mile Run

PART 1:
To be done 30 minutes before class

Front squat
10 total reps
– This is to be done in singles, as you quickly build across 10 reps to heavy effort. The final rep from (4/11) is the weight we should be aiming for.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 20 minutes

3 rounds for individual times:
30 cal Assault Bike
15 Box jump overs (24”/20”)
– rest 3 minutes –

– Goal is to finish each round under 2 minutes. The bike should be done fast (under 60s), as each effort is a sprint. Don’t cheat yourself and hold back for the box jumps, hit the bike hard.

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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04 May WOD – Thursday 4 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

40/30cal Assault Bike
20 Weighted Step Up and Over (55/35lbs)
10 Over the Box Jumps (24/20″)

REST DAY

Recovery is CRUCIAL!

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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03 May WOD – Wednesday 3 May 2017

CROSSFITREST AND RECOVERY

EMOM for as long as possible

5 HSPU
6 Toes to Bar
7 Thruster (95/65lbs)

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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02 May WOD – Tuesday 2 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1

3 Position Power Snatch 3-3-3

 

Part 2

AMRAP 5 minutes
1 Hang Power Snatch (185/125 lbs)
6 Kettlebell Swings (32/24 kg)

PART 1:

To be done 30 minutes before class

Back squat
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final set of 3 from (4/4) is the weight we should be aiming for.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

5 rounds for distance:
5 minutes Row
– Rest 5 minutes

– Goal is to hold a pace faster than your average from the 5K last week. The 1:1 work:rest ratio will allow for plenty of recovery between efforts. Try to be 10s faster per 500m than your 5K.

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 Apr WOD – Friday 28 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Partner Workout — Relay style
5 x 200m Run each
5 x 20 KB Swings each
5 x 20 Back Extensions
100 MB Situp Throws

PART 1:

To be done 30 minutes before class

Back squat
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final set of 3 from (4/4) is the weight we should be aiming for.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

5 rounds for distance:
5 minutes Row
– Rest 5 minutes

– Goal is to hold a pace faster than your average from the 5K last week. The 1:1 work:rest ratio will allow for plenty of recovery between efforts. Try to be 10s faster per 500m than your 5K.

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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