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04 Oct WOD – Thursday 4 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
400-m Run
Front Squats (205/145 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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03 Oct WOD – Wednesday 3 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

10 Burpee Box Jumps
10 DB Walking Lunges (50/35 lb.)
20 Push-ups
10 DB Walking Lunges (50/35 lb.)
10 Handstand Push-ups
10 DB Walking Lunges (50/35 lb.)
20 DB Push Jerks

To be done 45 minutes before class
Front squat
10 total reps
– This is to be done in singles, as you quickly build across 10 reps to a heavy effort. The final rep is a heavy single for the day.
For time:
21-15-9
Front squat (205/135)
400m Run
– Goal is to finish under 11 minutes. The barbell should be decently heavy, so that you can not (or it is a struggle) to get a set done unbroken.
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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02 Oct WOD – Tuesday 2 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Sumo Deadlift
1-1-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
6 Rounds for time:
6 Deadlifts (315/225)
8 Bar facing burpees
10 cal Ski erg
– Goal is to finish under 9 minutes, with really fast times under 7. Sub in 50 double unders if you do not have access to a ski erg. The deadlifts should be quick and unbroken each round, so scale the loading if necessary.
For quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.

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 Oct WOD – Monday 1 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

25 Pull-ups
50 Hang Power Snatches (135/95 lb.)
75 Wall Balls (20/14 lb.)

 

Rest 2 min.

 

75 Wall Balls
50 Hang Power Snatches
25 Pull-ups

To be done 60 minutes before class
Back Squat
5-5-5-5-5
-Use the heaviest weight you can for each set.
Strict Press
5-5-5-5-5
-Use the heaviest weight you can for each set.
Box Jump
3-3-3-3-3
– Should be very high, at least (42”/36”), but use the highest box you can. Try to go a few inches higher than on 9/22.
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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28 Sep WOD – Friday 28 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Front Squat
1-1-1-1-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
“ Complex Fran”
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters (95/65)
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters (95/65)
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters (95/65)
– Goal is to finish in under 5 minutes, with competitive times under 4. The smart move is to break after the bar muscle ups each round. Trying to do the gymnastics movements unbroken is a trap for most athletes.
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
100 Sit ups

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 Sep WOD – Thursday 27 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 20 min.

3 Power Snatches (135/95 lb.)
6 Back Squats

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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26 Sep WOD – Wednesday 26 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

500-m Row
10 Circle Overs

To be done 60 minutes before class
On the Minute:
3 Power clean (165/115)
3 Push Jerk
– Every 4 minutes, add (20/10)lbs. Continue until you fail a minute.
For quality:
50 Strict pull ups
50 Strict Dips
50 Triple unders
– Goal is to complete the reps in as few sets as possible. If you are still learning how to do triple unders, perform 20 attempts at getting 1 or more.
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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25 Sep WOD – Tuesday 25 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

12 Burpees
12 DB Goblet Squats (65/45 lb.)
12 Weighted Lateral Step-ups

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
For time:
64 Strict HS push ups
*Every break off the wall perform 1 legless rope climb to 15’, starting seated.
– Goal is to finish having performed less than 7 rope climbs, and under 8 minutes. Set a time cap at 15 minutes, just incase you begin failing too many reps.
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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21 Sep WOD – Friday 21 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 rounds

10 x 20-m Shuttle Runs
10 KB Swings (24/16 kg)
10 KB Single-Arm Shoulder-to-Overheads

 

PART 1:

To be done 30 minutes before class
For time:
21-15-9
Front squat (185/125)
GHD sit up with Med-ball (14#/10#)
– Goal is to finish under 6 minutes. There should be minimal breaks on each movement, so scale down the loading if necessary.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
For quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.

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 Sep WOD – Thursday 20 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 min. DB Thrusters (65/45 lb.)
3 min. Chest-to-Bar Pull-ups
2 min. Weighted Sit-ups
1 min. Ring Muscle-ups
1 min. Ring Muscle-ups
2 min. Weighted Sit-ups
3 min. Chest-to-Bar Pull-ups
4 min. DB Thrusters

 

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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