0

28 Jul WOD – Tuesday 28 July 2015

CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.

We also do analyse the data and make tweaks to the program based on trends we see from those who post.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • WOD:
    Four sets for max reps of:
    60 seconds of Rowing / Skipping (for calories)
    Rest 60 seconds (while your partner rows if you have a team mate)
    60 seconds of Jumping Squats (35/25kg)
    Rest 60 seconds
    60 seconds of Strict Pull-Ups (any grip)
    Rest 60 seconds
    60 seconds of Push-Ups (focus on good ROM)
    Rest 60 seconds
  • Finisher:
    Mobility and recovery work

 

  • A:
    Front Squat
    Set 1: 3 reps @ 60%
    Set 2: 3 reps @ 70%
    Set 3: 2 reps @ 80%
    Set 4: 2 reps @ 85-90%
    Set 5: 1 rep @ 95%

    Rest 2-3 minutes between sets.

  • B:
    Every two minutes, for 12 minutes (6 sets):
    Power Clean + Hang Clean + Jerk
    Build to today’s heaviest set.
  • C:
    “Kill Cliff Granite Games Qualifier Event 1”
    (Click here to register: http://qualifier.thegranitegames.com/)

    Complete as many rounds and reps as possible in 10 minutes of:
    5 Hang Squat Cleans (70/50kg)
    7 Bar-Facing Burpees

  • D:
    Three sets of:
    Glute-Ham Raises x 6-8 reps @ 3011
    Rest as needed
  • Optional Additional Session:
    Complete as many rounds and reps as possible in 20 minutes of:
    40-Meter Sled Push (heavy)
    1 Legless Rope Climb
    40-Meter Farmer’s Walk (heavy)
    10 GHD Hip Extensions @ 2011

 

  • 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

24 Jul WOD – Friday 24 July 2015

CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.

We also do analyse the data and make tweaks to the program based on trends we see from those who post.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • Skill and Conditioning: Gymnastics:
    Every 90 seconds, for 18 minutes (3 sets of each):
    Station 1: Rolling Pistol or Roll to Candlestick x 10 reps
    Station 2: 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
    Station 3: 60 seconds of Hollow Body Hold
    Station 4: Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps
  • WOD:
    Three sets for max reps of:
    60 seconds of Burpees
    Rest 60 seconds
    60 seconds of Box Jump or Step-Overs
    Rest 60 seconds
    60 seconds of Push Ups
    (hold push-up position, row left, row right…repeat)
    Rest 60 seconds
    60 seconds of Toes to Bar
    Rest 60 seconds
    60 seconds of Ring Rows
    Rest 60 seconds

 

  • A:
    Every minute, on the minute, for 12 minutes:

    Minute 1: Strict Handstand Push-Ups x 4-10 reps (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

    Minute 2: L-Seated Dead Hang x 30-45 seconds (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

    Minute 3: Unbroken Double-Unders x 30-40 reps

    Same as last week…just want to see that everyone is improving and able to follow the progression.

  • B:
    Every two minutes, for 16 minutes (8 sets):
    Push Press + Split Jerk
    (Pause for 3-4 seconds in the split jerk receiving position before recovering.)
    Rest 2 minutes
    Build over the course of the 8 sets.
  • C:
    Strict Overhead Press
    Set 1: 5 reps @ 50%
    Set 2: 5 reps @ 60%
    Set 3: 5 reps @ 70%
    Set 4: 3 reps @ 85-90%
    Set 5: 3 reps @ 85-90%
    Set 6: 3 reps @ 85-90%
    Set 7: 3 reps @ 85-90%
    Set 8: 10 reps @ 75%
    Rest 2 minutes between sets.
    Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
  • D:
    Every 8 minutes, for 24 minutes (3 sets) of:
    Row 1000 Meters
    20 Burpees Over the Erg
    20 Push Press (50/35kgs)

    Score rounds completed

 

  • 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

23 Jul WOD – Thursday 23 July 2015

CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.

We would like to start analysing the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback!

Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

  • Skill and Strength:
    Every two minutes, for 12 minutes:
    Power Clean + Squat Clean
  • WOD:
    Five rounds for time:
    Row 300 Meters
    12 Front Squats (95/65 lbs)
    12 Pull-Ups

 

  • A:
    Four sets of:
    Pause Front Squat @ 24X1 + 2 Front Squats
    Rest 2 minutes
    Goal is to match or improve on the four heaviest loads used last.
    If you haven’t been keeping your wod results…time to start!
  • B:
    Every two minutes, for 16 minutes (8 sets):

    High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
    For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

  • C:
    Every 90 seconds, for 9 minutes (6 sets):
    Back Squat x 3 reps @ 3-5% more than you used last back squat session
  • D.a:
    Four sets of:
    Jumping Lunges with Barbell x 20 reps
    (back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
    Rest 45 seconds

    Score weight

  • D.b:
    Four sets of:
    Strict Weighted Pull-Ups x 6-8 reps
    Rest 45 seconds

    Score weight

  • Optional Additional Session:
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

    Five sets of:
    Run 600 Meters @ 85-90% effort
    Walk 200 Meters

 

  • 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

22 Jul WOD – Wednesday 22 July 2015

CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.

We would like to start analysing the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback!

Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

  • Conditioning:
    Four sets of:
    Box Step-Ups x 8 each leg
    (rest 30 seconds between legs)
    Rest 60 seconds
    Single-Arm Dumbbell Row x 6-8 each arm
    Rest 60 seconds

    Score weight for rows

  • WOD:
    Complete as many rounds and reps as possible in 12 minutes of:
    10 Barbell Thrusters (40/25kgs)
    20 Overhead Alternating Reverse Lunges (same weight)

    Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

 

  • A:
    For max reps:
    30 Seconds of Muscle-Ups
    Rest 30 seconds
    30 Seconds of Toes to Bar
    Rest 30 seconds
    30 Seconds of Handstand Walk (for max distance)
    Rest 30 seconds
    45 Seconds of Muscle-Ups
    Rest 15 seconds
    45 Seconds of Toes to Bar
    Rest 15 seconds
    45 Seconds of Handstand Walk (for max distance)
    Rest 15 seconds
    60 Seconds of Muscle-Ups
    60 Seconds of Toes to Bar
    60 Seconds of Handstand Walk (for max distance)
  • B.a:
    For time:
    Row 1000 Meters
    50 Thrusters (40/25kgs)
    30 Chest to Bar Pull-Ups
    Rest until the running clock reaches 15:00, and then…
  • Jackie:
    1000m Row, 50 thrusters, 30 Pull ups – For Time
  • C:
    Complete 12 minutes of:

    40-Yard Sled Push (heavy)
    (we don’t have a sled… Bring one if you do.. else we do partner banded resistance sprints. Across the quad.)
    40-Yard Farmer’s Carry (heavy)

    Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

    Score: weight on Farmer’s Carry

 

  • 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

17 Jul WOD – Friday 17 July 2015

CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.

We also do analyse the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • Skill & Strength:
    Every two minutes, for 20 minutes (5 sets of each):
    Interval 1: Banded Deadlifts x 6-8 reps
    Interval 2: Banded or Weighted Push-Ups x 10-15 reps
  • WOD:
    Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
    120/80kg Deadlift
    Burpees Over the Barbell

 

Note about time management: for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.

  • A:
    Every minute, on the minute, for 12 minutes:

    Minute 1: Strict Handstand Push-Ups x 4-10 reps
    (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

    Minute 2: L-Seated Dead Hang x 30-45 seconds
    (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

    Minute 3: Unbroken Double-Unders x 30-40 reps

  • B:
    Every 90 seconds, for 15 minutes (10 sets):
    Split Jerk x 2 reps

    (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

    Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

  • C:
    Strict Overhead Press
    Set 1: 5 reps @ 50%
    Set 2: 5 reps @ 60%
    Set 3: 5 reps @ 70%
    Set 4: 3 reps @ 85-90%
    Set 5: 3 reps @ 85-90%
    Set 6: 3 reps @ 85-90%
    Set 7: 10 reps @ 70-75%
    Rest 2 minutes between sets.
    Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
  • D:
    Every 6 minutes, for 24 minutes (4 sets) of:

    Run 400 Meters
    10 Alternating One-Arm KB Snatch (32/24 kgs)
    20/15 Ring Dips (ladies, 15 reps)
    Run 400 Meters

    SCORE TOTAL 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

16 Jul WOD – Thursday 16 July 2015

CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up. We also do analyse the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • Strength:
    Front Squat
    Set 1: 5 reps @65%
    Set 2: 4 reps @75%
    Set 3: 3 reps @80%
    Set 4: 3 reps @85%
    Set 5: 1 rep @90%
    Set 6: 1 rep @95%
    Set 7: 1 rep @101%
    Set 8: 1 rep @101+%
    Rest 2 minutes between sets
  • WOD:
    Five rounds for time of:
    Run 400 / Row 250 Meters
    15 Pull-Ups
    15 Wall Ball Shots (10/7.5kg)

 

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long 2.0.

Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

  • A:
    Six sets of:

    Pause Front Squat @ 24X1 + Front Squat

    Rest 2 minutes

    Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

  • B:
    Every 90 seconds, for 12 minutes (8 sets):
    High Hang Snatch x 2 reps @ 65-75% or your 1RM Snatch

    Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

    Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

  • C:
    Every 90 seconds, for 9 minutes (6 sets):
    Back Squat x 3 reps @ 75-85% of 1RM
  • D:
    Four sets for max reps of:
    45 seconds of Alternating Reverse Lunges (85/55kg – back rack)
    Rest 45 seconds
    45 seconds of Supinated-Grip Strict Pull-Ups
    Rest 45 seconds
  • OPTIONAL CONDITIONING WORK:
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work…preferably 3-4 hours prior to or after today’s primary work.

    Three sets of:
    Row 1500 Meters @ 80% of your 500m pace
    Rest 4-6 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

15 Jul WOD – Wednesday 15 July 2015

CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up. We also do analyse the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • Skill and Strength:
    Every minute, on the minute, for 15 minutes:
    Minute 1: 40 Double-Unders
    Minute 2: 6-8 Strict L-Seated Ring Pull-Ups
    Minute 3: 3-4 Wall Climbs
  • WOD:
    Four sets for max reps against a 3 minute running clock of:
    Run 100 Meters
    10 Toes to Bar
    10 Kettlebell Swings (32/24 kg)
    Rest 3 minutes between sets.

 

  • A:
    Bench Press
    * Set 1: 50% of possible 1RM x 5 reps
    * Set 2: 75% of possible 1RM x 3 reps
    * Set 3: 85% of possible 1RM x 1 rep
    * Set 4: 90-95% of possible 1RM x 1 rep
    * Set 5: Test 1RM
    * Set 6 (optional): Exceed Set 5 weight
  • B:
    Take 5-8 minutes to build to a 3RM Overhead Weighted Pistol (barbell)

    Perform all 3 reps on one leg, and then switch legs and perform 3 reps on the other.

    You may need to start with a PVC pipe, training bar, 15 kg or 20 kg barbell…then add load from there.

  • C:
    For max reps:
    Bench Press x Max Reps @ 85% of today’s 1RM
    Complete 2 sets. Rest 3-4 min between each set
  • D:
    Complete 120 Wall Ball Shots in as few sets as possible:
    Unbroken Wall Ball Shots (10/7.5 kg) x Max Reps
    Rest EXACTLY 60 seconds
    Goal is 3 sets or fewer. Note total sets taken and total time to complete 120 reps.

 

  • 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

14 Jul WOD – Tuesday 14 July 2015

CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.

We would like to start analysing the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback! Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

  • Skill and Strength:
    Every two minutes, for 20 minutes (10 sets):
    Hang Snatch + Snatch + Overhead Squat
  • WOD:
    Complete as many rounds and reps as possible in 8 minutes of:
    5 Power Snatches (60/45kg)
    10 Burpee Box Jump-Overs

 

  • A:
    For max reps/time of:
    L-Sit x Max Hold
    (Standard – Stack plates under feet to height of parallettes/ box/ kettlebells – set terminates if heels touch the plates.)
    Rest exactly 60 seconds
    L-Sit x Max Hold
    Rest exactly 60 seconds
    60 seconds of Toes to Bar

    LOG REPS TOES TO BAR

  • B:
    Take 15-20 minutes to find your 1-RM Snatch

    (You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

  • C:
    For time:
    Row 2000 meters
    20 Snatches (80/55 kgs)
    60 Pull-Ups
    20 Snatches
    Row 2000 meters

 

  • 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

13 Jul WOD – Monday 13 July 2015

CrossFitStrength & CompetitionRest and Recovery

  • Skill and Strength:
    Four sets of:
    Front-Foot Elevated Split Squat x 6-8 each leg
    Rest 60 seconds
    Ring Push-Ups x 8-10 reps
    Rest 60 seconds
  • WOD:
    Four sets for max reps against a 3-minute running clock of:
    Run 300 Meters
    Max Reps Barbell Man-Makers (55/35 kg)
    (push-up, power clean, push press)
    Rest 2 minutes

 

  • Strength:
    Deadlift x 3 reps (with PERFECT posture and mechanics)
    * Set 1 – 50% of possible 3-RM x 5 reps
    * Set 2 – 75% of possible 3-RM x 3 reps
    * Set 3 – 85% of possible 3-RM x 2 reps
    * Set 4 – 90-95% of possible 3-RM x 1 rep
    * Set 5 – Test 3-RM
    * Set 6 (optional) – Exceed Set 5 weight for 3-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’€™re willing to damage yourself.

  • WOD:
    For time:
    20 Overhead Squats (60/45 lbs)
    30 Kettlebell Swings (32/24 kg)
    40 Wall Ball Shots (10/7.5kg)
    50 Double-Unders
    50 Calories of Rowing on Concept 2
    50 Double-Unders
    40 Wall Ball Shots
    30 Kettlebell Swings (32/24 kg)
    20 Overhead squats (60/45)

 

Perform the kettlebell swings so that your hands and all portions of the kettlebell are above the eyebrows.

 

  • 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

10 Jul WOD – Friday 10 July 2015

CrossFitStrength & CompetitionRest and Recovery

  • WOD:
    In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (as a team)

50 Strict Pull-Ups

100 Push Presses (45/30kg)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Push Presses (45/30kg)

50 Strict Pull-Ups

Run 800 Meters (as a team)

Work in teams spreading the workload as needed. Both partners run together at the beginning and end together running. You may not start the work until your partner is at the next work station. Clock ends when both partners are in from the run.

 

**Program Note: This next week will be a mix of testing and transitioning into our next cycle, which will begin on Monday 20th July. If you have friends who are looking for a program with a kick ass community supporting them, please encourage them to jump on and participate with us and train together **

  • A:
    Six sets of:

    Drop Snatch x 1 rep

    Rest as needed

    Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

  • B:
    Six sets of:Strict Shoulder Press x 3 reps

    Rest as needed

    Build over the course of the six sets to something heavy for a triple.

  • C:
    Muscle-Up Volume Testing

    For max reps:

    90 seconds of Muscle-Ups

    Rest 60 seconds

    60 seconds of Muscle-Ups

    Rest 60 seconds

    30 seconds of Muscle-Ups

  • D:
    Three sets of:Bent-Over Barbell Row x 6-8 reps @ 2110

    Rest as needed

    Glute-Ham Raises x 6-8 reps @ 2011

    Rest as needed

    Nose-to-Wall Handstand Hold x 45-60 seconds

    (nothing touches the wall but the tips of your toes and your nose)

    Rest as needed

  • Optional Additional Conditioning Session:
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to of after today’s primary work.Three sets of:

    Run 1600 Meters @ 85% of your 1600 meter PR pace

    Rest 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE