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07 Sep WOD – Friday 7 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Work up to a Heavy 2 rep Hang Power Snatch

 

Then perform:

 

200-m Run with MB (20/14 lb.)
20 Power Snatch (95/65 lb.)
400-m Run
20 Power Snatch
200-m MB Run

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
3 rounds for time:
500m Row
20m Sled push (moderate)
3 Deadlift (405/275)
– Goal is to finish under 12 minutes. Stick to a good pace on the row and load the sled to a weight in which you can complete the push in under 45s.
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
3 x 15 GHD with a Med-ball (25/20)

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 Sep WOD – Thursday 6 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50 Weighted Hip Extensions (25/15 lb.)
40 Slam Balls (40/30 lb.)
30 Parallette Pass-throughs
20 Dble KB Deadlifts (32/24 kg.)
10 Muscle-ups

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 Sep WOD – Wednesday 5 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Work up to a Heavy 3 Pause Front Squats + 2 Front Squats

 

Then perform:

As far as possible in 15 min.

2 Front Squats (95/65 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each movement every round.

To be done 45 minutes before class
For time:
1-2-3-4-5-6-7-8
Ring Muscle up
Power clean (225/155)
– Goal is to finish in under 12 minutes, with great times under 8 minutes. Resist the temptation to come out real aggressive on those first rounds, as the real work doesn’t start until you get to the 5’s.
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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04 Sep WOD – Tuesday 4 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6 rounds

30 sec. Assault Bike
30 sec. Rest
30 sec. Box Jumps (20 in.)
30 sec. Rest
30 sec. DB Hang Power Cleans (50/35 lb.)
30 sec. Rest

PART 1:

To be done 30 minutes before class
3 Rounds for time:
20 Toes to bar
10 Sandbag cleans (100/70)
– Goal is to finish in under 4 minutes. Attack this workout, fast and aggressive sets. Be quick on the bag, and work on having a fast turnover between reps there.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
For time:
400m odd object carry (150/100)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front. Try to complete the distance in as few sets as possible. Compare to 4/2/18.

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 Sep WOD – Monday 3 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Press
5-5-5

Push Press
3-3-3-3-3

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For time:
15-12-9
Sumo Deadlift High Pull (135/95)
Chest to bar Pull ups
Rest 5 minutes
For time:
15-12-9
Push Press (135/95)
Ring dips
– Goal is to finish each couplet in under 5 minutes. Great times are closer to 3 minutes.

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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31 Aug WOD – Friday 31 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

40/30-Cal. Row
30 Deadlifts (155/115 lb.)
20 Lateral Box Jumps (20/16 in.)

To be done 60 minutes before class
Every minute for 10 minutes 
1 Power snatch
-Build to a heavy single for the day across the sets
Sumo Deadlift
3-3-3-3-3
Bench press
5-5-5-5-5
– Use the heaviest weight possible on each set. Compare the sumo deadlift and bench to 8/13 and try to go heavier if things are feeling good.
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 Aug WOD – Thursday 30 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Weighted Step-up
5 – 5 – 5 – 5 – 5

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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29 Aug WOD – Wednesday 29 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50-40-30-20-10
Single-Arm DB OH Squats (50/35 lb.)
50-ft. Handstand Walk each round

PART 1:

To be done 45 minutes before class
Practice HS walking for 10 minutes.
-Try setting up an obstacle to traverse. Creating steps using 45lb plates is a good place to start. A 1-2-3-2-1 plate height set up can be very challenging. Compare to 6/4.
3 Rounds for time:
21 cal Assault Bike
15 Burpees to target (6” above reach)
9 DB Snatch (100/70)
-rest 2 minutes
-Goal is to finish each round in under 2 minutes. The bike will make or break it, so hit that hard!

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 Rounds for quality:
50 Band “Pull aparts”
5 Skin-the-cats
– 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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28 Aug WOD – Tuesday 28 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

5 Bar Muscle-ups
7 Power Clean and Jerks (115/75 lb.)

PART 1:

To be done 45 minutes before class
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.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
On the minute for 10 minutes:
Even: 15-20 Chest to bar pull ups
Odd: 8-12 Strict HSPU
– Goal is to complete more reps than on 7/17.

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 Aug WOD – Monday 27 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

9 Back Squats (185/135 lb.)
200-m Run
Rest 2 min.

PART 1:

To be done 30 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. Compare to 7/13.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement 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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