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31 May WOD – Thursday 31 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

From 0-3 min. perform:
100 Double Unders

From 3-6 min. perform
50 Double Unders
10 Power Snatch (135/95 lb.)

From 6-9 min. perform:
2 Rounds
25 Double Unders
5 Power Snatch (135/95 lb.)

From 9-12 min. perform
AMRAP Power Snatch (115/75 lb.)

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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30 May WOD – Wednesday 30 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #9 – PAIN OPTIONAL

EMOM 12 min.
3 Front Squat (185/125 lb.)
AMRAP Muscle Ups or Ring Dips for the remaining minute

To be done 60 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.
-Use the heaviest weight possible on each set.

Jerk
1-1-1-1-1
-Continue building across these reps to a heavy single for the day.
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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29 May WOD – Tuesday 29 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

20 minute AMRAP

10 box jumps

20 kettlebell swings

30 double unders

200m run

PART 1:

To be done 45 minutes before class
5 rounds for quality:
15 Bench Press (BW/.75BW)
15 Strict Pull ups
-This is a great test of overall upper body strength. A very strong, well balanced athlete will be able to complete all 5 rounds of both movements unbroken. Take time between sets, but total time should not exceed 35 minutes.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For time:
1 mile sled drag
– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.

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 May WOD – Monday 28 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

MR. JOSHUA

 

5 Rounds

400-m Run
30 GHD Sit-ups
15 Deadlifts (250/170 lb.)

 

PART 1:

To be done 30 minutes before class
3 rounds for time:
7 Power snatch (165/115)
7 Burpee bar muscle ups
– Goal is to finish in under 6 minutes. Scale the weight on the snatches if you would be unable to perform 7 reps unbroken when fresh. Keep this fast, as you have a long workout coming up in class.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
For Quality:
50 hip extensions (25/15)

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 May WOD – Friday 25 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #8 – JERK SNATCHER

 

Gymnastics
Max Chest-to-bar Pull-up

 

Jerk Snatcher
20 Clean and Jerk
20 Snatch
(135/95 lb.)

 

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
“Tabata” 
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?
Rest 4 minutes
“Tabata”
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is over 10.
For Quality:
3 x 20 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.

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 May WOD – Thursday 24 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

1-2-3-4-5…
Back Squat (275/185 lb.)
Bar Muscle Up
Add one rep each round

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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23 May WOD – Wednesday 23 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

21 SDHP (95/65 lb.)
36 Lateral Bar Jumps
100-m Barbell Walk

PART 1:

To be done 30 minutes before class
As many reps as possible in 15 minutes:
5 squat cleans (205/135)
50ft. HS walk
20 GHD sit ups
50ft. HS walk
– Goal is to get 5+ rounds. Set up your bar 50ft away from the GHD and HS walk between movements, as the ideal set up.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
Rowing Intervals
Row 1:40 – rest :20 x9
– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.

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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22 May WOD – Tuesday 22 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
3-3-3-3-3

 

* Optional Finisher

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
“Otis”
As many reps as possible in 15 minutes:
1-2-3-4-5…
Back Squat 1.5 BW
Press 0.75 BW
Deadlift 1.5 BW
-Goal is to use as close to the prescribed weights of 1.5x bodyweight and three quarters Body weight as possible. Try to finish through the round of 8’s. Great scores finish the round of 10’s.

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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21 May WOD – Monday 21 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #7 – CHEWBACCA

1-km Row
50 Wall Ball (20/14 lb.)
50 Box Jumps (24/20”)
50 Ring Push-ups
50 KB Swing (24/16 kg.)
50 MB Clean
1-km Row

PART 1:

To be done 30 minutes before class
Bench Press
3-3-3-3-3
Strict Pull up
10-10-10-10-10
– Alternate between movements, 1 set of bench, then 10 pull ups. Try to build to the heaviest triple you can for the day. If 10 is not challenging for you, try adding some weight. Compare to 5/5.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
For Quality:
Complete in as few sets as possible:
50 Strict HSPU
50 Strict Ring dips
50 Push ups
– If you anticipate needing more than 10 sets per movement, then scale the reps to 30 for the movement that is challenging.

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 May WOD – Friday 18 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Rounds

220m run
10 deadlifts
10 burpee over the barbell
1 minute rest

To be done 60 minutes before class
Power Clean
2-2-2-2-2
– Work up to a heavy double and practice making consistent reps at that weight. Primarily focusing on footwork and having a consistent landing position.
4 rounds for time:
15 cal Assault Bike
10 Hang power clean (165/115)
15 Ring dips
10 Hang power clean (165/115)
– Goal is to finish in under 12 minutes. There is a 15 minute cap for this workout. Try to maintain unbroken sets on those hang power cleans. Scale the weight if you are unable to do at least 2 rounds unbroken.
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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