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31 Oct WOD – Tuesday 31 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Crazy Monkey Partner WOD

Min 1: Monkey 1 performs AMRAP
Pullups
Monkey 2 watches
Min 2: Monkey 1 tries to catch Monkey 2 in 100m Sprint.
Min 3-5: Monkey 2 performs 10 Burpees if they were caught, otherwise both rest
Switch Monkey 1 and 2

repeat with:
Jumping Lunges (reps)
Rowing (metres)

To be done 30 minutes before class

“Angie”
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

– Goal is to finish under 15 minutes, with really fast times under 13. This is a great test of basic bodyweight strength. So hit this one hard to get a accurate idea of whether these are a strength or a weakness to keep working on.

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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30 Oct WOD – Monday 30 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

0-5min
Assault Bike 50/40cals
5-10min
30 Cluster (135/95lbs)
10-15min
Run 800m
15min +
25 Squat Clean (135/95lbs)

PART 1:

To be done 45 minutes before class

Front Squat (Pause)
1-1-1-1-1
-Build to the heaviest weight you can across the sets

Hang Squat Clean
1-1-1-1-1
-Build to the heaviest weight you can across the sets

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

For quality:
50 Strict HSPU
50 Strict Ring dips
50 Triple unders

– Goal is to complete the reps in as few sets as possible.

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 Oct WOD – Friday 27 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

6 Strict HSPU
6 1 MB Clean + 1 MB Front Squat

5 Rounds

6 HSPU
6 1 MB Front Squat + 1 Wall Ball

PART 1:

To be done 30 minutes before class

For time:
30 Power Snatch (185/135)

– Goal is to finish under 7 minutes, with really fast times under 5. If you were unable to complete the workout from Monday with power snatches at (185/135) in it, scale this to (155/105).

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

5 Rounds for time:
500m Row
15 Bench press (135/95)

– Goal is to finish under 15 minutes, but shoot for under 13. The bench should be light and have the first few rounds unbroken.

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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26 Oct WOD – Thursday 26 October

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5min AMRAP Bar Muscle Ups
3min Hang From Bar
rest 2min
5min AMRAP metres Row
3min Ring Hold

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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25 Oct WOD – Wednesday 25 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
2-2-2-2-2

Do the gym programming (RX’d or competitor) for the day.

For quality
Snatch grip, Stiff leg Deadlift
8-8-8-8-8
– Use the heaviest weight you can for each set.

Rest 10 minutes

5 Rounds for time:
30 cal Row
30 GHD sit ups
100m Farmer Carry (70/55)

– Goal is to finish under 20 minutes. For the carry use a DB or KB in each hand. Scale the GHD to 20 each round if you have not been doing those regularly.

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 Oct WOD – Tuesday 24 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

14 Parallette Passthroughs
7 Shoulder Press (115/75lbs)
14 Back Squat
7 Burpee Box Jump (30/24”)

Do the gym programming (RX’d or competitor) for the day.

Later in the day,

“Emily”
10 Rounds for time:
30 Double unders
15 Pull ups
30 Air Squats
100m Sprint
– Rest 2 minutes –

– Goal is to finish each round under 1:30. This one starts easy but gets much harder, very quickly.

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 Oct WOD – Monday 23 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

12 minutes (6 rounds)

Odd minute: 3 Power Snatch (185/135lbs)
Even minute: 200m Run

PART 1:

To be done 60 minutes before class

Snatch
1-1-1-1-1
– Build to the heaviest weight you can across the sets

Clean & Jerk
1-1-1-1-1
– Build to the heaviest weight you can across the sets

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

As many reps as possible in 7 minutes:
5 Box jump (30”/24”)
3 Squat Clean (225/155)

– Goal is to get at least 7 rounds. Start aggressive and hold on to whatever pace you can, as that 7 minutes goes by fast. Scale to (185/135) if you anticipate not being able to get at least 5 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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20 Oct WOD – Friday 20th October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds Cindy:
5 Pullups
10 Pushups
15 Air Squats


2 Rounds Nancy

400m Run
15 OH Squats (95/65lbs)


1 Round Eva

800m Run
30 KB Swings (32/24kgs)
30 Pullups

To be done 60 minutes before class

Hang Power Clean
5-5-5-5-5
– Use the heaviest weight you can for each set.

Back Squat
5-5-5-5-5
– Use the heaviest weight you can for each set.

Bench Press
5-5-5-5-5
– Use the heaviest weight you can for each set.

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 Oct WOD – Thursday 19 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Deadlift
1-5-10-15

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 Oct WOD – Wednesday 18 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15min

500m Row
20 Wall Ball (20/14lbs)
40 Mountain Climbers

PART 1:

To be done 30 minutes before class

Deadlift
10-5-3-1-1-1-3-5-10
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

For time:
100m HS walk

Rest 5 minutes

For time:
100 Barbell walking lunge (BW)

– Goal is to finish the HS walk under 5 minutes, and the lunges under 10 minutes. For the lunges, use a weight as close to BW as you can and perform the reps with the barbell on your back.

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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