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28 Nov Wednesday 28 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING:

 

“Pain Optional”

EMOM 12 min.
3 Front Squats (225/155 lb.)
AMRAP Muscle-ups / Ring Dips for the remainder of the minute.

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For quality:
50 Strict Pull ups
50 Strict HS push up
50 Ring Rows
– Goal is to complete the reps in as few sets as possible.
For time:
300 Double unders

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 Nov Tuesday 27 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

2 min. Burpee Broad Jumps
2 min. Barbell Wipers (95/65 lb.)
2 min. DB One-Arm OH Squats (65/45 lb.)

To be done 60 minutes before class

For time:
21-15-9
Overhead squat (135/95)
Ring dip

 

Rest 6 minutes

 

For time:
9-15-21
Thruster (95/65)
Row calories
– Goal is to finish each couplet under 5 minutes, with great times around 3 minutes.
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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26 Nov WOD – Monday 26 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Weighted Pull-ups
5-4-3-2-1

PART 1:

To be done 45 minutes before class
Power Snatch
7 x 1
– Build to a heavy single for the day
Deadlift
7 x 3
– Build to a heavy triple for the day

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Later in the day,
Each for time:
2 x 800m Run
Rest 3 minutes after each
2 x 400m Run
Rest 90 seconds after each
2 x 200m Run
Rest 45 seconds after each
– Goal is to have a faster pace on each run, always finishing with a faster time than the previous effort. Start with a conservative, but
challenging, pace on that first 800m.

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 Nov WOD – Friday 23 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING: “The Fast and the Furious”

 

3 rounds

20 Burpees
400-m Run
20 Pull-ups

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,

 

For time:
18 Squat cleans (135/95)
800m Run
15 Squat cleans (135/95)
600m Run
12 Squat cleans (135/95)
400m Run
9 Squat cleans (135/95)
200m Run
– Goal is to finish under 20 minutes, with great times under 17 minutes. A good checkpoint to shoot for, is to be starting the 12 squat cleans at the 10 minute mark.

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 Nov WOD – Thursday 22 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

GIRL MASH-UP

21 Thrusters (95/65 lb.)
21 Pull-ups
400-m Run
15 OH Squats
15 Thrusters
15 Pull-ups
21 Deadlifts (225/155 lb.)
21 HSPU
9 Thrusters
9 Pull-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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21 Nov WOD – Wednesday 21 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING

 

Gymnastics
Max Chest-to-Bar Pull-ups

Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerks
20 Snatches
135/95 lb.

Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes,
As many reps as possible in 20 minutes:
25 cal Row
20 KB swings (53/35)
15 Box Jumps (30”/24”)
– Goal is to finish 6+ rounds. Keeping a consistent pace will be the focus on this one, unbroken KB swings and a steady rhythm on the box
jumps for a continuous 20 minute effort. The movements will impact each other, making this a little harder than it looks.

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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20 Nov WOD – Tuesday 20 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50-m DB Farmers Carry (heavy)
25 GHD Sit-ups
100-m DB Farmers Carry
30 V-ups
150-m DB Farmers Carry
35 MB Russian Twists (30/20 lb.)
200-m DB Farmers Carry
40 Sit-ups

PART 1:

To be done 30 minutes before class
10 Rounds for time:
15 Deadlift (135/95)
15 Push ups
-Goal is to finish as close to 10 minutes as you can, with great times sub 10. It’s tempting to be fast and aggressive on this one, but the
workout doesn’t really hit you until after round 5.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For Quality:
3 x 15 Reverse Hyper (Heavier loading than 11/7)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
100 Glute Bridges

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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19 Nov WOD – Monday 19 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #6

 

“Chewbacca”
1-k Row
50 Wall balls (20/14 lb.)
50 Box Jumps (24/20-inch)
50 Ring Push-ups
50 KB Swings (24/16 kg.)
50 MB Cleans
1-k Row

To be done 60 minutes before class

Front Squat
7-5-3-5-7
-Use the heaviest weight you can for each set.

 

Strict Press
1-1-1-1-1
-Use the heaviest weight you can for each set.

 

Strict Toes to bar
3 x 15 reps
-Ideally, all 15 reps can be done without coming off the bar. But if you need to break the reps, get as big of a set as you can, then finish
out the reps as quick as you can per set.
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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16 Nov WOD – Friday 16 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Perform 1 round every 2 minutes.
10 rounds

30 Double-unders
20 DB Walking Lunges (50/35 lb.)
10 DB Push Presses

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 10/30 and try to go heavier.

For time:
50 Triple unders
-Or 5 attempts at max reps if you are still needing to practice this movement.
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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15 Nov WOD – Thursday 15 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

1 Power Snatch (155/105 lb.)
1 Rope Climb
*Add 1 rep of both, each round. Round 2 = 2 PS + 2 RC

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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