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15 Nov WOD – Thursday 15 November 2018

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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14 Nov WOD – Wednesday 14 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

40-30-20-10
Air Squats

10 KB TGU after each round.
(24/16 kg)

To be done 45 minutes before class
“Death by Rope climb & Thruster”
On the minute for as long as possible:
1 Rope Climb (15’) & 2 Thrusters (115/75)
-Add 2 Thrusters after each successful minute. Goal is to make it into the 10th minute, and farther if you can.
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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13 Nov WOD – Tuesday 13 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #4

Gymnastics
Max Push-ups

Weightlifting
1RM Back Squat

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
As many reps as possible in 7 minutes:
20 DB Push Press (50/35)
40 Double unders
– Goal is to get at least 5 rounds. Take strategic breaks on the DB’s, as those will become very difficult, very quickly. Keep these as a push
press, no push jerks in this workout today.

3 Rounds for quality:
50 Band “Pull aparts”
10 hanging hip touches (alternate arms)
– 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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12 Nov WOD – Monday 12 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

 

15 Sumo Deadlift High Pulls (115/75 lb.)
75-ft. Handstand Walk

*Every minute, perform 20 Plate Lateral Jumps (45-lb. plate)

PART 1:

To be done 30 minutes before class
For time:
30 Sandbag over shoulder (150/100)
– Use a stone if you do not have access to a sandbag, and scale the weight if you anticipate not being able to finish under 5 minutes.

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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09 Nov WOD – Friday 9 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #3: OUTCAST

16 minute AMRAP
5 Power Cleans (185/135 lb.)
8 Chest-to-Bar Pull-ups
30 Double-unders

SAME AS CROSSFIT

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 Nov WOD – Thursday 8 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

20 Deficit Push-ups (45/25 lb.)
200-m Plate Pinch Carry (25/15 lb.)
200-m Bear Hug Plate Carry

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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07 Nov WOD – Wednesday 7 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 6 minutes
Wall Balls (20/14 lb.)
Push Presses (115/75 lb.)

 

Rest 1 minute

 

AMRAP 3 minutes

3 min. OH Walking Lunges (115/75 lb.)

 

Rest 1 minute

 

AMRAP 3 minutes
Wall Balls

PART 1:

To be done 60 minutes before class
Alternating minutes for 20 minutes:
Odd: 2 Back squat (Heavy)
Even: 10 GHD Sit ups

 

PART 2:

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

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 Nov WOD – Tuesday 6 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Buy-in: 2 min. Candlesticks

 

3 rounds

10 DB Power Snatches, alt. (50/35 lb.)
10 Over-unders

 

Buy-out: 2 min. Max Weighted Sit-ups

To be done 60 minutes before class
For time:
10-8-6-4-2
Power Clean (135/95)
20-16-12-8-4
Lateral bar over burpee
– Goal is to finish under 5 minutes. The snatch weight should be something that can be done unbroken.
Rest 10 minutes
For time:
2-4-6-8-10
Bar muscle up
Box jump hurdle (24″/20”)
– Goal is to finish under 5 minutes. On the box jumps, you may not touch the box at any time.
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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05 Nov WOD – Monday 5 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #2

 

Weightlifting
1RM Clean and Jerk

 

Monostructural
1-mile Run

Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes,
“Dork”
6 Round for time:
60 Double unders
30 KB swings (53/35)
15 Burpees
– Goal is to hold a consistent pace through this workout. Good times are around 18 minutes, trying to maintain 3 minutes per round, if not
a little faster.

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 Nov WOD – Friday 2 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #1

EMOM for as long as possible.

 

5 HSPU
6 Toes-to-Bars
7 Thrusters (95/65 lb.)

*Compare to May 2, 2018.

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
Bench Press
3-3-3-3-3
– Use the heaviest weight you can for each set.
Strict pull up
5×15
-Do 15 reps, or as close to 15 as you can, after each set of the bench press
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
Tabata L-sit
8 rounds: 20s on, 10s off
-Scale to a reverse Tabata (10s on, 20s off) if needed. Compare to 10/8.

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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