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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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19 Sep WOD – Wednesday 19 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
4-4-4-4

 

PART 1:

To be done 45 minutes before class
Sumo Deadlift
3-3-3-3-3
– Use the heaviest weight you can for each set.
Weighted pull up
3-3-3–3-3
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
5 Rounds for time:
15 GHD sit ups
5 Ring muscle ups
– Goal is to finish as close to 5 minutes as possible. Hitting each set unbroken is also harder than you’d think.

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 Sep WOD – Tuesday 18 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

Row 250 m
10 Hang Power Cleans (155/115 lb.)
30/20 Cal. Assault Bike
10 Hang Power Snatches (155/115 lb.)

 

To be done 30 minutes before class
Muscle Clean
1-1-1-1-1
-Use the heaviest weight you can for each set.
Hang Power Clean
5-5-5-5-5
-Use the heaviest weight you can for each set.
Straight leg deadlift 
8-8-8-8-8
-Use the same grip as you do for the clean, and try to use a heavier weight than your heaviest muscle clean.
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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17 Sep WOD – Monday 17th September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
OH Squats (205/145 lb.)
Ring HSPU

 

PART 1:

To be done 30 minutes before class
Overhead Squat (Pause)
1-1-1-1-1
– Use the heaviest weight possible each set. 2 second pause in the bottom position.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
5 rounds for reps:
2 minutes of,
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
– Goal is to attack each round with as much intensity as you can find. With the built in rest it will be tempting to pace this and not make it hurt as bad. Let’s see how our ability to recover between max efforts is. So hit the first round as hard as possible, and then try to match that effort as best you can. There will be some drop off round to round, but how little drop off can you manage? Good scores will be 20+ burpees each round, only counting reps after you get back from 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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14 Sep WOD – Friday 14 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Strength & Skill

Work up to a heavy 3-rep Hang Squat Snatch

 

WOD

5 rounds

3 Hang Squat Snatches (185/125 lb.)
100-m KB Front-Rack Carry
9 Russian KB Swings (32/24 kg)

 

Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes,
For time:
100m KB front rack walking lunge (35/26)
100 Pull ups
100 Wallball (20/14)
100m KB front rack walking lunge (35/26)
– Goal is to finish under 17 minutes. Hold a KB in each hand during the lunges.

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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