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14 May WOD – Monday 14 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #5 – OUTCAST

AMRAP 16 min.

 

5 Power Clean
(185/135 lb.)
8 Chest-to-bar Pull-ups
30 Double-unders

To be done 60 minutes before class
Overhead Squat
1-1-1-1-1
Front Squat
3-3-3-3-3
Back Squat
5-5-5-5-5
– Use the same weight for all 15 working sets, or attempt to increase in weight on every set. Compare to 11/20/2017.
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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11 May WOD – Friday 11 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

1 min. Ring Hold
1 min. Ring Dips
1 min. Squat Hold
1 min. Air Squats

Straight into:

AMRAP 6 min.
3 Wall Climbs
9 Alt. Pistols

To be done 60 minutes before class
2 rounds for time:
60 Wallball (20/14)
30 Pull ups (chest to bar)
– Goal is to finish under 8 minutes. Can you do one round unbroken?
For time:
400m odd object carry (150/100)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front. Try to complete the distance in as few sets as possible.
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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10 May WOD – Thursday 10 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #4

5-km Row

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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09 May WOD – Wednesday 9 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Snatch Balance
1-1-1-1-1

 

Hang Squat Snatch
3-3-3-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest at least 30 minutes
For time:
5K Row
– Goal is to re-test a 5,000m row time. Compare to your previous best.

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 May WOD – Tuesday 8 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

18-12-9
DB Front Squat (50/35 lb.)
Box Jump (30/24″)

 

Rest 2 min.

 

21-15-9
DB Front Squat (45/25 lb.)
Box Jump (24/20″)

To be done 60 minutes before class
Push Press
2-2-2-2-2
– Use the heaviest weight possible on each set
Front Squat
2-2-2-2-2
– Use the heaviest weight possible on each set
Stiff-leg Deadlifts
3×8
– Use a consistent weight across all working sets.
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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07 May WOD – Monday 7 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #3 – THE FAST AND THE FURIOUS

 

3 Rounds

15 Burpees
400-m Run
15 Pull-ups

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
2 Rounds for time:
15 Muscle ups
10 Burpee box jump overs (24”/20”)
5 Sandbag or D-ball cleans over shoulder (150/100)
-Rest 3 min-
-Goal is to finish each round in under 5 minutes, with good times under 3 minutes. This workout will challenge your ability to do muscle ups under fatigue, following all the pull ups in the main workout. You can substitute a heavy barbell in for the cleans if you do not have access to a sandbag.
3 rounds for quality:
12 strict toes to bar
12 strict handstand push ups
– This is to be done for quality reps, NOT for time. If the strict HSPU are not a challenge for you, add a 4″ or 8″ deficit. (1 or 2 bumper plates)

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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04 May WOD – Friday 4 May 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 20 minutes
For time:
100m Farmer carry (70/53 KB each hand)
80 Wallball (20/14)
100m Farmer carry (70/53 KB each hand)
60 KB swing (70/53)
100m Farmer carry (70/53 KB each hand)
40 KB Push Press (70/53 KB each hand)
100m Farmer carry (70/53 KB each hand)
20 Deadlift (315/225)
100m Farmer carry (70/53 KB each hand)
– Goal is to finish under 16 minutes. Challenge yourself and see if you can complete the farmer carry unbroken each 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.

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03 May WOD – Thursday 3 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

20 DB Burpee Step-up and Overs
15 Plate OH Sit-up (25/15 lb.)
20 DB Suitcase Deadlifts – right
15 Parallette Pass-throughs
20 DB Suitcase Deadlifts – left

 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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02 May WOD – Wednesday 2 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #1 – F.M.S

EMOM for as long as possible

5 HSPU
6 Toes to Bar
7 Thruster (95/65 lb.)

To be done 60 minutes before class
Power Snatch
2-2-2-2-2
– Use the heaviest weight possible on each set
Back Squat
2-2-2-2-2
– Use the heaviest weight possible on each set
Good Mornings
3×8
– Use a consistent weight across all working sets.
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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30 Apr WOD – Monday 30 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Super Awesome Surprise WOD!

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For quality:
Pull-up complex
5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
– take 6 attempts to get as far into the complex as possible without coming off the bar.
4 Rounds for individual times:
1,000m Row
-Goal is to complete each interval at the fastest, most consistent pace possible. Try not to have more than a 10 second difference between the first and last 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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