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16 Nov WOD – Monday 16 November 2015

CrossFitRest and Recovery

  • RxIt Nations Series 2015 – Workout Of The Week 2.1:
    The competitor will have 11 minutes to complete the 3 rounds. The minimum score on this workout is 1 completed ROUND (60 reps). If a full round cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

    Each time a break is taken during any of the 20 reps, 5 PENALTY REPS need to be performed before continuing.

    Prescribed levels the workout can be completed on:
    Rx: 20 KB Swings (32 / 24kg), 20 Deadlifts (100 / 75kg), 20 Toes2Bar – Penalty: Hand Stand Push Ups
    L1: 20 KB Swings (24 / 16kg), 20 Deadlifts (80 / 60kg), 20 Toes2Bar – Penalty: 10cm Elevated Hand Stand Push Ups
    L2: 20 KB Swings (16 / 12kg), 20 Deadlifts (60 / 40kg), 20 Knee Raises – Penalty: Hand Release Push Ups
    L3: 20 KB Swings (12 / 8kg), 20 Deadlifts (40 / 25kg), 20 Abmat Situps – Penalty: 20″ Box Push Ups
    A break is when the:
    Kettlebell is released or rests on the floor
    Barbell is released or rests on the floor
    Pull up bar is released by either hand

    SCORE WOW 2.1: TIME OF ROUND 1

  • WOW 2.2:
    SCORE WOW 2.2: TOTAL TIME (1 second penalty for each uncompleted rep)

 

  • 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 – Friday 13 November 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    “Auggie”
    In teams of two, complete as many rounds and reps as possible in 25 minutes of:
    52 Wall Ball Shots (10/5kgs)
    52 Power Cleans (50/30kgs)
    52 Burpees
    52 Kettlebell Swings (24/16 kg)

 

  • 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 – Thursday 12 November 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and strength:
    Every 2 minutes, for 16 minutes (8 sets):
    Hang Snatch x 1.1.1
    (rest 5-7 seconds between singles)
    Build in load over the course of the eight sets.
  • WOD:
    Complete as many rounds and reps as possible in 7 minutes of:
    7 Hang Snatches (60/40 kgs – hang power snatch is ok too)
    14 Toes to 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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11 Nov WOD – Wednesday 11 November 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and Gymnastics:
    Every 90 seconds, for 12 minutes (2 sets of each):

    Station 1 – Muscle-Ups x 3-8 reps
    (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)

    Station 2 – Arch to Hollow Rolls x 20 reps
    (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

    Station 3 – Supine Ring Rows x 10-12 reps @ 2111
    (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

    Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
    (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

  • WOD:
    Against a 2-minute running clock, complete a total of six sets of the following:
    Row 300/250 Meters
    Push-Ups x Max Reps

    Score max pushups each set

  • 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 Nov WOD – Tuesday 10 November 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill & Strength:
    Deadlift:
    *Set 1: 5 reps @ 75-80%
    *Set 2: 3 reps @ 80-85%
    *Set 3: 1 rep @ 85-90%
    *Set 4: 5 reps @ 80-85%
    *Set 5: 3 reps @ 85-90%
    *Set 6: 1 rep @ 90+%

    Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

  • WOD:
    Three rounds for time of:

    300m Row (or 400 Meter Run)
    20 Box Jumps (24″/20″)
    15/10 Strict Handstand Push-Ups

    Time cap: 12 minutes

 

  • 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 – Monday 9 November 2015

CrossFitRest and Recovery

  • Strength:
    Six sets of:
    Shoulder Press x 2 reps @ 20X1
    Rest 2-3 minutes
  • WOD:
    Complete as many rounds and reps as possible in 8 minutes of:
    10 Pull-Ups
    15 Thrusters (50/30 kgs)
    30 Double-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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06 Nov WOD – Friday 6 November 2015

CrossFitRest and Recovery

  • Strength:
    Every 2 minutes, for 24 minutes (6 sets of each):

    Station 1: Hang Clean + Power Clean + Clean
    (build to work as heavy as possible)

    Station 2: Ring Dips x 10-15 reps @ 2111

  • WOD:
    Against a 3-minute running clock, complete as many rounds through the following ladder:

    Hang Power Clean + 1 Front Squat
    Hang Power Clean + 2 Front Squats
    Hang Power Clean + 3 Front Squats

    Rest 3 minutes between sets, and complete a total of three sets.

    (Recommended weights: 80/55 kgs)

 

  • 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 – Thursday 5 November 2015

CrossFitRest and Recovery

  • WOD:
    In teams of four, complete as many reps as possible of the following circuit in 30 minutes:

    400 Meter Run
    Box Jump Overs
    Burpee Pull-Ups
    Wall Climbs

    Each team member will start on a different station and may not rotate to the next station until their running teammate returns

 

  • 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 Nov WOD – Wednesday 4 November 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

Conditioning Day

  • A:
    Every 3 minutes, for 12 minutes (4 sets):
    20 Walking Lunges with Dumbbells or KettlebellsGo as heavy as possible each set.
  • B: WOD
    Tabata Row for Calories or 800m Run
    Rest 60 seconds
    Tabata Wall Ball Shots
    Rest 60 seconds
    Tabata Burpees
    Rest 60 seconds
    Tabata Hollow Hold or Rocks*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.
  • C:
    Three sets of:
    Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
    Rest 60 seconds
    Single-Leg Glute Bridges x 10 reps each side
    Rest 60 seconds

  • 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 Nov WOD – Tuesday 3 November 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • 5RM Floor Press (Chest):
    Max load for 5 reps
  • WOD:
    Four rounds for time of:
    10 Ring Dips
    20 Toes to Bar
    30 Double-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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