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16 Jul WOD – Monday 16 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

LINDA

10-9-8-7-6-5-4-3-2-1
Deadlifts (295/220 lb.)
Bench Presses (195/135 lb.)
Squat Cleans (145/105 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For Quality:
3 x 25 Reverse Hyper (light loading)
-Substitute barbell good mornings (15 reps) if you do not have access to a reverse hyper. Keep it light and feeling like a cool down after the main workout from class today.
For quality:
3 x 60s “T” Hold
 -Lay on stomach. Hold arms straight out, hands even with ears. Keep arms and chest off the ground for the allotted time. Hold 5# weights in each hand to increase the challenge.
For quality:
10 ascents (or attempts) of the Peg Board

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 Jul WOD – Friday 13 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

 

5 minute AMRAP

 

25 Double-unders
10 DB Front-Rack Walking Lunges (50/35 lb.)
5 Candlesticks

 

Rest 1 min.

To be done 60 minutes before class
Every minute for 10 minutes
1 Back Squat
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent.
Every 4 minutes for 5 rounds:
– 200m Sprint
– Each effort is meant to be done fast and aggressive. Going on the 4 minutes will give us plenty of rest.
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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12 Jul WOD – Thursday 12 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

For time:

40 Toes-to-bars
40 Shoulder-to-Overhead (115/75 lb.)
200-m Plate Pinch Walk (45/25 lb.) each hand

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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11 Jul WOD – Wednesday 11 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Squat Clean
5-4-3-2-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
40 Toes to bar
40 Shoulder to overhead (115/75)
20 Muscle ups
20 Shoulder to overhead (155/105)
– Goal is to finish under 10 minutes. This will a good test of your proficiency with muscle ups under a bit of fatigue. The second set of shoulder to overhead will be a challenge to stay under that bar and get the 20 reps with as few breaks as possible.
3 rounds for quality:
20 Ring row
10 Triple unders
– For the ring rows, make them as difficult as possible by placing your feet on a bench in front of you. For triple unders try to link 10 successful reps together in a “double-double-triple-double-double-triple” rhythm. If you can do that, then try consecutive triple 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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10 Jul WOD – Tuesday 10 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

15 Deadlifts (265/185 lb.)
30-sec. Barbell Hold at top of Deadlift
20 DB Push-ups
1-min. DB Plank Hold

PART 1:

To be done 30 minutes before class
Every minute for 10 minutes
3 Deadlift
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
5 Rounds for time:
20 GHD sit ups
1 L-sit Rope climb
– Goal is to finish under 10 minutes. Because it is only 1 climb per round, try to keep this as challenging a variation as possible. As a reminder, the L-sit rope climbs will start and finish in the seated position.

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 Jul WOD – Monday 09 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Kelly

5 rounds

Run 400 m
30 Box Jumps (24/20 in.)
30 Wall Balls (20/14 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
Jerk
3-3-2-2-1-1-1-1
– Use the heaviest weight you can for each set.
Bent over barbell row
10-10-10-10-10
– Use the heaviest weight you can for each set.
Hip & Back extension
1 attempt at max reps
-Focus on quality reps with control and coordination. How close can you get to 25 reps in a row?

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 Jul WOD – Friday 6 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

200-m DB Farmers Carry (50/35 lb.)
21 Anchored Sit-ups
15 DB Front Squats
9 Handstand Push-ups

PART 1:

To be done 30 minutes before class
For time:
10-8-6-4-2
Shoulder to overhead (225/155)
Bar facing burpees
– Try to hit as many of the barbell sets unbroken. Bar comes from on the ground, so there is a natural penalty for dropping it. Scale the weight if 10 unbroken is not possible. Goal is to finish under 7 minutes, with elite times well under 5 minutes.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for quality:
60 second Plank (Heavy)
10 Hip touches (each arm)
– Use the heaviest weight on the your back as possible on the plank hold. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the bar.

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 Jul WOD – Thursday 5 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1

Work up to a heavy 3-rep Hang Power Snatch

Part 2

15-12-9-6-3
Hang Power Snatches (185/135 lb.)
400-m Run

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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04 Jul WOD – Wednesday 4 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

DALLAS 5

5 minutes of:
Burpees

 

Then, 5 minutes of:
7 Deadlifts (155/115 lb.)
7 Box Jumps (24/20-in. box)

 

Then, 5 minutes of:
Turkish Get-ups (40/20-lb. dumbbell)

 

Then, 5 minutes of:
7 Snatches (75/45 lb.)
7 Push-ups

 

Then, 5 minutes of:
Rowing (calories)

 

Rest 1 min. between stations

PART 1:

To be done 45 minutes before class
Hang Power Snatch
3-3-3-3-3-3-3
– Use the heaviest weight possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for quality:
25 Hip extensions
2 Rope climbs (L-sit)
– Hold a (25/15lb) plate on the hip extensions to add difficulty. The rope climbs will start and finish in the seated position.

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 Jul WOD – Tuesday 3 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Back Squat
1-1-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
“Jerry”
For time:
1 mile Run
2,000m Row
1 mile Run
– Goal is to finish as close to 20 – 22 minutes as possible. Being a strong runner will really help as you can push the run to gain some time. Crushing the row is probably not the smartest option as you want to be able to push on that last mile.

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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