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17 Dec WOD – Monday 17 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

As far as possible in 24 min.

100-m Run
2 Hang Power Snatches (heavy)
*Every round, add 100-m Run and 2 HPS

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
3 rounds for time:
50 cal Row
40 cal Ski Erg
30 cal Assault Bike
– Goal is to finish under 21 minutes. Sub in 150 double unders if you do not have access to a Ski Erg.

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 Dec WOD – Friday 14 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 10 min.

3 Muscle-ups
9 Thrusters (95/65 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
For time:
100 DB Bench press (70/50)
-Each time you break, perform a 250m Row. Scale to a weight you can do at least 15 reps with on the opening set.
3 Rounds for quality:
50 Band “Pull aparts”
10 hanging hip touches (alternate arms)
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.

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 Dec WOD – Thursday 13 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

800-m Run
27 Russian KB Swings (32/24 kg)
600-m Run
21 KB Swings
400-m Run
18 1-arm OH KB Sit-ups (switch arms as needed)

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 Dec WOD – Wednesday 12 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Front Squat 2-2-2-2-2-2-2

Do the gym programming (RX’d or competitor) for the day.
 
Rest 10 minutes,
 
5 Rounds for time:
6 Sandbag over box (150/100), burpee box jump over (30”/24”)
200m Run
-Throw the bag over the box, do a burpee, jump over the box. Sandbag goes first, you follow it over after doing a burpee. You can touch the top of the box with your feet. Goal is to finish under 10 minutes.
 
3 rounds for quality:
15 Bulgarian split squat (each leg, DB’s in the front rack position)
10 Good mornings (Use 60-70% of your heaviest front squat weight from today)
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 Dec WOD – Tuesday 11 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1-k Row
6 Rope Climbs
Rest 2 min.



750-m Row
5 Legless Rope Climbs
Rest 2 min.



500-m Row
4 L-Sit Rope Climbs
Rest 2 min.



250-m Row
3 Rope Climbs

To be done 45 minutes before class

Power Clean
7 x 1
– Build to a heavy single for the day

Bench Press
7 x 2
– Build to a heavy triple for the day

Box Jump
7 x 3
– Build to a high triple for the day. Step down, no rebounds. Alternate through these movements for 7 rounds.
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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10 Dec WOD – Monday 10 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

25 Wall Balls
15 Push Presses (155/105 lb.)



3 rounds
25 MB Walking Lunges
150-m MB Bear Hug Carry


With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry

MB: 20/14 lb.

To be done 60 minutes before class
Back Squat (Pause, Box)
8-8-8-8-8
– Use the heaviest weight you can for each set. Squat to a 10”-12” box (depending on your height, still break parallel) and pause on the box, then stand as fast as possible. No plopping on the box, descend in a controlled manner with a “soft” sit to the box.
3 Rounds for quality:
15 Strict toes to bar
25 Triple unders
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 Dec WOD – Friday 7 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12 min.

6 Front-Rack Lunges (185/135 lb.)
12 Deadlifts

PART 1:

To be done 45 minutes before class
Deadlift
1-1-1-1-1-1-1
– Build to a heavy single for the day. Go for that 1RM if things are feeling good!

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
4 Rounds for time:
30 GHD sit us
30 Pull-ups
-Goal is to finish under 10 minutes, with great times closer to 8 minutes. Try to keep the GHD sit ups unbroken, and only 1 or 2 breaks on the pull ups.

 

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 Dec WOD – Thursday 6 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (115/75 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats

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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05 Dec WOD – Wednesday 5 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

40/30 cal. Assault Bike

 

Then:
4 rounds

200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)

 

40/30 cal. Assault Bike

PART 1:

To be done 60 minutes before class
Push Press
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. Alternate sets with the Push press. Compare to 11/16 and try to go heavier.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.

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 Dec WOD – Tuesday 4 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 sets

Squat Snatch Complex
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

 

Squat Snatch
Find your heaviest 1RM

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
3 rounds for time:
200m Odd object carry
– Goal is to find a heavy, awkward object and carry it 200m. Rest as needed between efforts.
Weighted Plank
-Accumulate 5 minutes with 50% of bodyweight on back in as few sets as possible. Compare to 11/30.

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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