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07 Dec WOD – 7 December 2015

WodBlog | Admin
CrossFitRest and Recovery

  • Strength:
    Every two minutes, for 6 minutes (3 sets):
    Dumbbell Walking Lunge x 20 steps @ 10X0
    Go heavy the final steps should not be performed without struggle.
  • WOD:
    Complete as many rounds and reps as possible in 5 minutes of:
    20 Double-Unders
    10 Air Squats
    Rest 1 minute

    Complete as many rounds and reps as possible in 5 minutes of:
    10 Ring rows
    10 Box Jumps (24″/20″)

    Rest 1 minute

    Complete as many rounds and reps as possible in 5 minutes of:
    5 Toes to Bar
    10 Push-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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04 Dec 4 December 2015: 100 MAN WOD!!

WodBlog | Admin

Its time for our end of the year social!

This year we are giving back!

Bring a friend and bring a toy! (new or used is fine!) We are donating toys to children in need at the Masizame Street Children’s organization.

Join us at 4:30pm for the 100 man WOD, and at 5:30pm for the braai out on the quad with meat/ chicken/ wors and salads generously sponsored by Duncan Brown and his fantastic team at Kwikspar!

Let us know if you will be joining us, and we look forward to seeing you there!

 

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03 Dec WOD – Thursday 3 December 2015

WodBlog | Admin
Rest and RecoveryCrossFit

  • 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.

 

  • WOD:
    For time:
    30 Ground to Overhead (50/30kg)
    30 Pull-Ups
    400 Meter Run
    20 Ground to Overhead (50/30kg)
    20 Pull-Ups
    400 Meter Run
    10 Ground to Overhead (50/30kg)
    10 Pull-Ups
    400 Meter Run

 

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02 Dec WOD – Wednesday 2 December 2015

WodBlog | Admin
CrossFitRest and Recovery

  • Strength & Skill:
    Front Squat
    * Set 1: 50% of possible 1-RM x 5 reps
    * Set 2: 75% of possible 1-RM x 3 reps
    * Set 3: 85% of possible 1-RM x 1 rep
    * Set 4: 90-95% of possible 1-RM x 1 rep
    * Set 5: Test 1-RM
    * Set 6 (optional): Exceed Set 5 weight
  • WOD:
    Two sets for times of:
    Row 500 Meters
    30 Ring Dips
    20 Toes to Bar
    Rest 4-5 minutes between sets

 

  • 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 Dec WOD – Tuesday 1 December 2015

WodBlog | Admin
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!

  • Strength:
    Four sets of:
    Push Press x 2-4 reps
    Rest 60 seconds
    Plank from Rings x 60-90 seconds
    Rest 60 seconds
  • WOD:
    4 minute EMOM for 16 minutes (4 sets)
    Work for 2 minutes, rest 2 minutes

    15 pull-ups
    Max rep thrusters

    Score max rep thrusters in the 2 minute window, then rest 2 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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30 Nov WOD – Monday 30 November 2015

WodBlog | Admin
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!

  • Strength:
    Weighted pull-ups x 3-4 reps
    Rest 10 – 15 seconds
    Unweighted max rep pull-ups
    Rest 3 minutes
  • WOD:
    15 minute AMRAPRun 400m / Row 300m
    then:

    15 ring rows
    20 box jumps
    200m run / 150m 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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27 Nov WOD – Friday 27 November 2015

WodBlog | Admin
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:
    Five sets of:
    Against a 3 minute running clock, complete as many rounds and reps as possible of:
    20 Pull-Ups
    30 Push-Ups
    40 Sit-Ups
    50 Squats

    Rest 3 minutes between sets, and pick up the next set where you left 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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26 Nov WOD – Thursday 26 November 2015

WodBlog | Admin
Rest and RecoveryCrossFit

  • 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.

 

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 1:
    Every 4 minutes, for 20 minutes (5 sets) of:
    Clean x 1.1.1.1 (rest 10 seconds between singles)
    Rest 30 seconds
  • Skill and Strength 2:
    Strict Handstand Push-Ups x max reps
  • WOD:
    Three rounds for time of: 70/50kg
    15 Deadlifts
    12 Hang Power Cleans
    9 Front Squats
    6 Jerks

 

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25 Nov WOD – Wednesday 25 November 2015

WodBlog | Admin
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!

  • Strength:
    Four sets of:
    Push Press x 2-4 reps
    Rest 60 seconds
    Plank from Rings x 60-90 seconds
    Rest 60 seconds
  • WOD:
    Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:

    10 Kettlebell Swings (32/24 kg)
    Max Reps of Thrusters (40/25 kgs)
    Rest 60 seconds between sets.
    Score is max number of thrusters completed during the workout.

 

  • 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 Nov WOD – Tuesday 24 November 2015

WodBlog | Admin
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 3 minutes, for 18 minutes (6 sets):
    Snatch Balance + 3 Overhead Squats
    Build to today’s heaviest snatch balance + 3 overhead squats.
  • WOD:
    For time:
    12 Power Snatches (55kg/35kgs)
    12 Box Jumps (30″/24″)
    9 Power Snatches
    9 Box Jumps (30″/24″)
    6 Power Snatches
    6 Box Jumps (30″/24″)
    Run 600 Meters

 

  • 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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