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19 Jan WOD – Tuesday 19 January 2016

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:
    Three sets of:
    Bench Press x 6-8 reps @ 20X0
    Rest 15-20 seconds
    Dynamic Push-Ups x 10-12 reps @ 10X0
    Rest 2-3 minutes
  • WOD:
    Against a 4-minute running clock, perform the following:
    Row 500 Meters, Run 800m
    20 Wall Ball Shots 10kg/5kg
    Pull-Ups x Max Reps

    Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

  • 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 – Monday 18 January 2016

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 and Conditioning:
    Three sets of:
    Bulgarian Split Squat x 8-10 reps each @ 30X0
    Rest 30 seconds
    Single-Arm Trap 3 Raises x 8-10 reps @ 2111
    Rest 30 seconds
  • WOD:
    Rounds of 15, 12 and 9 reps for time of:
    Thrusters
    Burpees
    (recommended weights 60/40kgs)

 

  • 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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15 Jan WOD – Friday 15 January 2016

WodBlog | Admin
CrossFitRest and Recovery

  • Skill and Strength:
    Five sets of:
    Power Clean x 2.2.2
    (rest 10 seconds between doubles)
    Rest 3 minutes
  • WOD:
    Three sets for times of:
    100 Double-Unders
    30 Kettlebell Swings
    20 Box Jumps
    Rest 3 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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14 Jan WOD – Thursday 14 January 2016

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:
    Every 3 minutes, for 15 minutes (5 sets):
    Shoulder Press x 3-5 reps @ 20X1
    Rest 2-3 minutes
    If you achieve 5 successful reps, increase the load in the next set.
  • WOD:
    Complete as many rounds and reps as possible in 12 minutes of:
    6 Strict Handstand Push-Ups
    9 Ring Dips
    12 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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13 Jan WOD – Wednesday 13 January 2016

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!

  • 1RM Back Squat:
    For Weight
  • Strength:
    Every 3 minutes, for 15 minutes (5 sets):
    Back Squat x 2-3 reps @ 30X1
  • WOD:
    Against a 2-minute running clock, perform the following:
    Run 400m/ Row 300 Meters
    Max Reps of Squat Cleans (60/40kg)
    Rest 2 minutes between sets, and complete a total of four 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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12 Jan WOD – Tuesday 12 January 2016

WodBlog | Admin
CrossFitBeach WOD
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 and Conditioning:
    Four sets of:
    Push Press x 4-6 reps @ 11X1
    Rest 90 seconds
    Dumbbell Walking Lunge x 20 steps
    Rest 90 seconds
  • WOD:
    Five rounds for time of:
    Run 400 Meters
    Unbroken Pull-Ups x Max Reps

 

  • 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 Jan WOD – Monday 11 January 2016

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!

  • A:
    Complete as many rounds and reps as possible in 7 minutes of:
    Run 200 / Row 150 Meters
    10 Thrusters (50/30kg)

    Rest 7 minutes

  • B:
    Complete as many rounds and reps as possible in 7 minutes of:
    40 Double-Unders
    20/15 Hand-Release Push-Ups

    Rest 7 minutes

  • C:
    Complete as many rounds and reps as possible in 7 minutes of:

    20 Box Jumps (24″/20″)
    10/5 Ring Dips

 

  • 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 Jan WOD – Saturday 9 January 2016

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:
    Five sets of:
    Back Squat x 3-5 reps @ 30X1
    Rest 60 seconds
    Single-Arm Dumbbell Row x 8-10 reps @ 2020
    Rest 60 seconds
  • WOD:
    Complete as many rounds and reps as possible in 10 minutes of:
    Deadlift x 1 rep
    Hang Power Clean x 1 rep
    Front Squat x 1 rep
    Push Press x 1 rep
    (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=50kg, Women=30kg)

 

  • 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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08 Jan WOD – Friday 8 January 2016

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:
    Weighted Pull-Up x 2-3 reps @ 21X0
    Rest 15-20 seconds
    Strict Pull-Up x Max Reps @ 20X0
    Rest 15-20 seconds
    L-Sit x 30-45 seconds (accumulated)
    Rest 2 minutes

    SCORE MAX REPS PULL UPS

  • WOD:
    In teams of two, complete four rounds for time of:
    30 Renegade Ring Rows
    400 Meter Run
    (Partition the reps however you see fit, and stay with your partner on the run.)

 

  • 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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07 Jan WOD – Thursday 7 January 2016

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 and Conditioning:
    Deadlift x 15 reps @ 2011
    Rest 15-20 seconds
    Strict Handstand Push-Ups x Max Reps
    Rest 2 minutes
    Deadlift x 10 reps @ 2011
    Rest 15-20 seconds
    Strict Handstand Push-Ups x Max Reps
    Rest 2 minutes
    Deadlift x 5 reps @ 2011
    Rest 15-20 seconds
    Strict Handstand Push-Ups x Max Reps

    Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
    If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

  • WOD:
    Against a 2-minute running clock, complete as many rounds and reps as possible of:
    10 Alternating Reverse Lunges (50/35kg)
    10 Push Press (50/35kg)
    Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

  • 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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