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09 Mar WOD – Thursday 9 March 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

2min Row for calories
2min DB Shoulder to Overhead (55/35lbs)
2min Double Unders
2min Situps

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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08 Mar WOD – Wednesday 8 March

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Find your heaviest 6 rep Back Squat

Part 2:
3 Rounds

AMRAP 2min

6 Back Squats (@60% of Part 1)
4 Front Squat
Rest 1min

PART 1:

To be done 30 minutes before class

Power clean
3-2-2-1-1-1
– Quickly build to a heavy single

For time:
30 Hang Power clean (225/155)

– Goal is to finish in under 5 minutes. Try for a big opening set, can you hit 10? Scale to 75% of power clean if necessary.

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

Rest 15 minutes

For time:
10 Power snatch (135/95)
20 Bar facing burpee
30 Wallball (30/20)
20 Bar facing burpee
10 Power snatch (135/95)

– Goal is to hit all sets fast and unbroken. Try to finish under 5 minutes. It should not take longer than 8 minutes; lower the weight if that might happen.

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 Mar WOD – Tuesday 7 March 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
21-18-15-9-6
Wall Ball (20/14lbs)
Broad Jump
Ring Pushup

To be done 45 minutes before class

On the minute for 20 minutes:
Even: 1 Back Squat (very heavy)
Odd: 1-5 Strict muscle ups

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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06 Mar WOD – Monday 6 March 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
3 Rounds

Every 10min perform:
4 Muscle Ups
8 Deficit Handstand Pushups
12 Hang Power Snatch (95/65lbs)
Run 800m

PART 1:
Re-do of OPEN 17.2
As many reps as possible in 12 minutes:
2 rounds:
50ft. DB front rack walking lunge (50/35)
16 Toes to bar
8 DB power cleans (50/35)
-then-
2 rounds:
50ft. DB front rack walking lunge (50/35)
16 Bar Muscle ups
8 DB power cleans (50/35)

– Remember it’s in the bar muscle ups where you will make up some time. Refer to your splits from Friday on these and try to do smaller, faster sets. Quick set, quick break; keep these to a number you know you can always make.

Do not do Beyond Rx’d programming for the day.

PART 2:
Or, if you choose not to re-do the Open workout:

Do Beyond Rx’d programming for the day.

Rest 15 min

5 Rounds for time:
24 cal Row
16 Pull ups (chest to bar)
8 Shoulder to overhead (185/125)

– Goal is to finish under 15 minutes. Most of those shoulder to overhead sets should be unbroken, so scale the weight if needed to make that happen.

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 Mar WOD – Friday 3 March 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
CROSSFIT GAMES OPEN WORKOUT 17.2

As many reps as possible in 12 minutes:
2 rounds:
50ft. DB front rack walking lunge (50/35)
16 Toes to bar
8 DB power cleans (50/35)
-then-
2 rounds:
50ft. DB front rack walking lunge (50/35)
16 Bar Muscle ups
8 DB power cleans (50/35)

Do Beyond Rx’d programming for the day.
Which is:

“OPEN 17.2”
As many reps as possible in 12 minutes:
2 rounds:
50ft. DB front rack walking lunge (50/35)
16 Toes to bar
8 DB power cleans (50/35)
-then-
2 rounds:
50ft. DB front rack walking lunge (50/35)
16 Bar Muscle ups
8 DB power cleans (50/35)

– Another week! This workout is really grip intensive, so break early and often. And break all the movements, not just the ones on the bar. Set the DB’s down at the turn around, drop the cleans at 7 reps before transitioning into the lunges. Holding onto the Db’s is a sneaky way to tire out the muscles we need to hang onto the bar. This workout will come down to how efficient we can get through both sets of the bar muscle ups. It’s not the first 16 reps that are difficult so remember to keep something in the tank for the second set. Have your judge check how long it takes you to get through the sets of the bar muscle ups (ex. Rnd1 2:15, Rnd2 3:00) so we can refer to them on Monday.

If each round of the T2B section takes you 1:30 and each round of the bar M/U takes you 3 min, you will end up with a score of 6 total rounds. The place to make up time is on the bar muscle 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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02 Mar WOD – Thursday 2 March 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
400m Barbell Carry (on Back)

Part 2:
2 Rounds

20 DB Step Ups (55/35lbs)
30 Double Unders
20 Walking Lunges
30 Double Unders
20 Air Squat
30 Double Unders

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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01 Mar WOD – Wednesday 1 March 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Complex (1 rep = the following:)
1 Hang Cluster
1 Thruster
9-6-3-1
* So for the set of 9, it would be 18 total reps.

Do Beyond Rx’d programming for the day.

Rest 10 minutes

3 rounds for time:
27 calorie Row
21 Thrusters (95/65)
15 Pull ups (chest to bar)

– Goal is to finish under 10 minutes. Be ready when it comes to the second and third set of thrusters, just keep that bar moving!

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 Feb WOD – Tuesday 28 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
2 Rounds
Run 400m
25 Burpee over the Bar
Rest 2min
3 Rounds
Run 200m
15 Power Snatch (95/65lbs)

To be done 45 minutes before class

On the minute for 20 minutes:
Even: 2 Powerclean (heavy)
Odd: 10 GHD sit ups

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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27 Feb WOD – Monday 27 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 10min
5 Back Squat
Add 10-15lbs
Rest 3min

EMOM 10min
5 Back Squat @ 60% of your highest load of 5 reps

Or, if you choose to not re-do the Open workout:

Do Beyond Rx’d programming for the day.

Rest 15 min

For total reps:
Tabata (8rds. 20s on/10s off)
Deadlift (185/125)
Hang Power Clean (135/95)
Front Squat (85/55)
Push Press (65/45)
– rest 1 min between exercises

– Finish all 8 rounds of one movement before moving on to the next. Goal is to accumulate as many reps as possible. Set a goal for each round and try to maintain. 300+ reps is a good score.

Some rep suggestions for each 20s period:
DL – 10+
HPC – 8+
FS – 8+
PP – 12+

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 Feb WOD – Friday 24 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

WORKOUT 17.1 Rx’d(Ages 16-54)

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Male 50-lb. dumbbell / 24-in. box
Female 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Do Beyond Rx’d programming for the day.
Which is:

“Open 17.1”
For time:
10 DB Snatch (50/35)
15 Burpee box jump over
20 DB Snatch (50/35)
15 Burpee box jump over
30 DB Snatch (50/35)
15 Burpee box jump over
40 DB Snatch (50/35)
15 Burpee box jump over
50 DB Snatch (50/35)
15 Burpee box jump over

– It’s go time! Time to let all of the hard work and training show itself. This is an easy workout to go too fast and crash. Set time goals for yourself at a pace you can maintain. Have your judge mark down your tiebreaks, even though you won’t need them. (the official scorecard is really convenient for this). We will need to look at these “pace” times on Monday when we get another attempt at it. Consistent, efficient movement will be the key here, but when you get to that last set of burpee box jumps, open it up and go!

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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