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09 Feb WOD – Friday 9 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 8 minutes

25 Double-unders
25 DB Weighted Sit-ups (25/15 lb.)

 

Rest 1 min.

 

AMRAP 8 minutes

25 Box Jumps (24/20 in.)
25 Sit-ups

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

To be done 60 minutes before class

Overhead Squat
2-2-2
– Use the heaviest weight possible on each set. Pause at the bottom for 2 seconds on each rep.

“Heavy Nancy”
5 rounds for time:
400m Run
15 Overhead squats (155/115)

– Goal is hit the squats in nor more than 2-3 sets each round. Each round, or if you break a set, challenge yourself to squat snatch that first rep.

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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08 Feb WOD – Thursday 8 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

HEAVY NANCY

400-m Run
15 OH Squats (135/95 lb.)
5 rounds

*Compare to Feb. 10, 2017

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 Feb WOD – Wednesday 7 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65 lb.)
Bar-Facing Burpees

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

Do the gym programming (RX’d or competitor) for the day.
– Hit this workout with everything you’ve got. Practice pacing the beginning and then emptying the tank in the final stages of the workout. Save nothing, as very soon it will no longer be practice, but game time!

Rest at least 60 minutes

10 Rounds for time:
30 Double unders
10 calorie Assault Bike
10 Pull ups (chest to bar)

– Goal is to finish in about 20 minutes, and closer to that 15 minute mark if you can find some intensity after today’s workout. Consistency in your pacing of the rounds at 1 round every 2 minutes will really pay off.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For time:
30 Muscle ups (Rings)

– Goal is to test our muscle ups after some fatigue from today’s previous work. If unable to complete under 10 minutes, then pick a challenging number to complete each minute and perform the given reps on the minute.

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 Feb WOD – Tuesday 6 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Deadlift
3-3-3-3-3

5 x 250-m Row Sprints

PART 1:
NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

To be done 45 minutes before class

Back Squat
3-3-3-3-3
– Use the heaviest weight possible on each set.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For time:
30 Muscle ups (Rings)

– Goal is to test our muscle ups after some fatigue from today’s previous work. If unable to complete under 10 minutes, then pick a challenging number to complete each minute and perform the given reps on the minute.

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 Feb WOD – Monday 5 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12 minutes

25-ft. DB Walking Lunge (50/35 lb.)
8 Ring Dips
25-ft. DB Walking Lunge
8 Push-ups

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

 

PART 1:

To be done 30 minutes before class

Hang Power Snatch
3 x Max Reps (185/125)
– Or use 75% of your 1RM if the suggested weight is above that.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

As many reps as possible in 8 minutes:
12 KB swing
12 Toes to bar
12 Burpee box jump (24”/20”)

– Goal is 4+ rounds. We are looking for unbroken reps on the KB swing and toes to bar, and a consistent pace on the burpee box jumps.

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 Feb WOD – Friday 2 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
OH Barbell Lunges (115/75 lb.)
Box Jumps (20 in.)

 

PART 1:

To be done 30 minutes before class

Deadlift
3-2-1-2-3
– Use the heaviest weight possible on each set. These are to be performed with a 4” deficit. Stand on a jerk block or bumper plate to create the deficit. Compare to 12/18/2017. Should be heavier as there are less reps today.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

As many reps as possible in 10 minutes:
10 Thrusters (105/70)
2 Rope climbs (15ft.)

– Goal is 7+ rounds. Get back on that second rope climb as quick as you can, as that is where time will get away from you.

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 Feb WOD – Thursday 1 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds

Perform every 3 minutes:
200-m Run
10 Ring Push-ups
15 Deadlifts (155/115 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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31 Jan WOD – Wednesday 31 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Back Squats
1 – 1 – 1

Front Squats
3 – 3 – 3

Overhead Squats
5 – 5 – 5

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

5 Rounds for time:
12 Toes to bar
12 Ring dip
12 Deadlift (225/155)
12 Strict HSPU

– Goal is to finish under 12 minutes, with great times under 10. The ring dips will heavily impact the HSPU, and this will really test your capacity with gymnastic pressing.

Rest 10 minutes

For time:
100 GHD Sit ups
– Compare to 1/9/2018. Once again, scale to 50 reps if you have not reached that many reps by 2 minutes. This will be harder because the toes to bar in the previous workout.

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 Jan WOD – Tuesday 30 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50 Alt. Single-Arm DB Power Snatches (50/35 lb.)

 

Then:

3 rounds
10 Single-Arm DB Push Presses (each arm)
30-sec. DB OH Hold

 

50 Alt. Single-Arm DB Power Snatches

PART 1:

To be done 30 minutes before class

Hang Snatch (squat)
2-2-2-1-1-1
– Use the heaviest weight possible on each set.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

10 rounds for time:
10 SDHP (95/65)
10 Push Press (95/65)

– Goal is to finish under 10 minutes, with great times under 8. Nothing hurts quite like spend gin some quality time with a light barbell. Go fast, and those Push press better be unbroken. Stay mentally strong.

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 Jan WOD – Monday 29 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:

Work up to
a Heavy 100-m Barbell Carry

 

Part 2:
3 Rope Climbs
100-m Barbell Walk (on back)
5 rounds

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

5 Rounds for time:
20 cal Row
20 KB swing (70/53)
20 Wallball (30/20)
50 Double unders

– Goal is to go faster than you did on 1/2/2017, about one year ago. Has your fitness improved going into this years’ Open?

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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