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25 Jan WOD – Wednesday 25 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 20min

7 Hang Power Cleans (155/115lbs)
14 MB GHD Situps
28 Wall Balls (20/14lbs)

To be done 30 minutes before class

Front Squat (pause)
3-2-2-1-1-1

– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR or heavier. Compare to 1/10/2017.

Clean & Jerk
2-2-2-2-2

– 5 attempts to build to a heavy double. Do not touch and go.

Do Beyond Rx’d programming 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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24 Jan WOD – Tuesday 24 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 10min

6 Toes to Bar
8 KB Swings / KB Snatch (24/16kgs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

“Nick”
12 rounds for time:
10 DB hang squat clean (45/30)
6 HS push ups on DB’s

– Hero workout in which you’ll hang onto those DB’s the whole time. The HSPU will get very difficult, and if you proficient at that movement them keep them strict as an added challenge. Try to finish under 20 minutes, but if the HSPU get fatigued have a 25 minute cut off.

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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23 Jan WOD – Monday 23 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

100 Double Unders
50 OH Squat (135/95lbs)
100 Slam Ball (25/15lbs)
50 OH Squat
100 Double Unders

Do Beyond Rx’d programming for the day.

Rest 20 minutes

“Tabata”
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

Rest 4 minutes

“Tabata”
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is 10. Compare score to 11/22/2016.

Rest 15 minutes

Every minute for 10 minutes:
– 20m Prowler sprint (heavy)

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 Jan WOD – Friday 20 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Tabata Double Unders
Tabata Power Clean (95/65lbs)
Tabata Double Unders
Tabata SDHP (95/65lbs)

To be done 30 minutes before class

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/6/2017 and try to go heavier.

For time:
10-8-6-4-2
Thruster (135/95)
50-40-30-20-10
Double under

– Quick couplets have been the theme of the week. Practice keeping quick transitions and just starting each set, even if you think your not ready. You may surprise yourself!

Do Beyond Rx’d programming 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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19 Jan WOD – Thursday 19 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

Max set Bench Press at 70-80% 1RM
Rest 1min
Max set Weighted Hip Extensions (75/55lbs)
Rest 2min

REST DAY

Recovery is CRUCIAL!

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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18 Jan WOD – Wednesday 18 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 10min

12 Ring Rows
24 Walking Lunges

As soon as the 10min is up, go straight into:
Accumulate 4min Ring Hold at bottom of Row position

PART 1:
To be done 30 minutes before class

5 rounds for reps:
– Bench press (BW/.75BW)
– Hip extensions (45/35)

– Rest as needed to get as many reps as possible each set.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
100 GHD sit ups

– Goal is to finish in under 5 minutes. If not done with 50 reps by 3 minutes or 75 reps by 4 minutes, stop the workout at those checkpoints.

For quality:
50 triple unders

– work this skill with some dedicated time. Attempts count towards your 50.

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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17 Jan WOD – Tuesday 17 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6 Rounds

10 Front Squat (135/95lbs)
10 Over/Unders
10 Push Press

To be done 30 minutes before class

Snatch
2-2-2-2-2
– 5 attempts to build to a heavy double. Do not touch and go.

For time:
15-12-9
Burpee over bar
5-4-3
Clean & Jerk (225/155)

– Another quick hitter, the cleans should be power and possibly unbroken. Scale the weight down a bit if needed, however it should still be decently heavy.

Do Beyond Rx’d programming 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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16 Jan WOD – Monday 16 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Bulgarian Squat
3-3-3-3

PART 1:
To be done 30 minutes before class

Back squat
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/2/2017 and try to go heavier.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
21-15-9
– calories Assault Bike
– Pull ups (chest to bar)

– Goal is to finish in under 4 minutes. Go hard and hang on! This will feel a lot like Fran……

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 Jan WOD – Friday 13 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

15 weighted box step ups each leg
25 Pullups
Rest 2min
3 Rounds

To be done 30 minutes before class

For reps:
3 minutes: Deadlift (315/225)
3 minutes: HS push up (strict)
2 minutes: Deadlift (315/225)
2 minutes: HS push up (strict)
1 minutes: Deadlift (315/225)
1 minutes: HS push up (strict)

– Goal is to get as many reps as possible. Keep those HS push ups strict, no matter how tired you get!

Do Beyond Rx’d programming 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 Jan WOD – Thursday 12 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5min Deadlifts (315/225lbs)
4min Muscle Ups
3min Deadlifts (315/225lbs)
2min Handstand Pushups
1min Deadlifts (315/225lbs)

REST DAY

Recovery is CRUCIAL!

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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