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05 May WOD – Thursday 5 May 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 two minutes, for 10 minutes (5 sets):
    Back Squat
    Set 1: 5 reps @ 45-55%
    Set 2: 5 reps @ 55-65%
    Set 3: 3 reps @ 65-75%
    Set 4: 2 reps @ 75-85%
    Set 5: 2 reps @ 80-90%
    followed by…
    Every two minutes, for 4 minutes (2 sets):
    Back Squat x 4-5 reps @ 80-85%
  • WOD:
    Two sets of:
    Complete as many rounds and reps as possible in 3 minutes of:
    10 Ground to Overhead
    10 Overhead Squats
    10 Burpees

    Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 50/30 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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04 May WOD – Wednesday 4 May 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:
    Unsupported Seated Strict Press x 4-5 reps
    (sit on a bench/box without back support and press the barbell from shoulder to overhead)
    Rest 2-3 minutes
  • WOD:
    Against a 7-minute running clock, complete:
    500 Meter Row/800m Run
    immediately followed by…
    As many rounds and reps as possible of:
    10 Single-Arm KB Presses (5 each arm @ 24/16kg)
    10 Box Jump-Overs

 

  • 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 May WOD – Tuesday 3 May 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!

  • Skill and strength:
    Five sets of:
    Snatch x 1.1.1
    (rest 5-7 seconds between singles)
    Rest 2 minutes
  • WOD:
    In teams of two, alternate sets to complete 3 each of:
    10 Power Cleans (80/55kg)
    400 Meter 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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29 Apr WOD – Friday 29 April 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 two minutes, for 16 minutes (8 sets of):
    Front Squat x 3-4 reps
  • WOD:
    Complete as many rounds and reps as possible in 6 minutes of:
    30 Wall Ball Shots
    30 Pull-Ups
    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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28 Apr WOD – Thursday 28 April 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!

  • WOD:
    Complete as many rounds and reps as possible in 3 minutes of:
    10 Single-Arm KB/Dumbbell Snatches
    5 Burpee Box Jump-Overs
    5 Toes to Bar
    Rest 3 minutes between sets, and complete a total of five 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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26 Apr WOD – Tuesday 26 April 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!

  • Skill and strength:
    Five sets of:
    Snatch + 3 Overhead Squats
    Rest 2 minutes

  • WOD:
    Three rounds for time of:
    15 Strict Handstand Push-Ups
    20 Alternating Front Racked Reverse Lunges (60/45kgs)

  • Conditioning:
    Eight sets of:
    20 seconds of Hollow Rocks or Holds
    Rest 10 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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25 Apr WOD – Monday 25 April 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:
    Weighted Pull-Ups x 2 reps
    Rest 30 seconds

    immediately followed by…

    Every 90 seconds, for 12 minutes (8 sets
    Two sets of:
    5-7 Wide Pronated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Pronated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Supinated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Mountain Climber Pull-Ups
    Rest 45-60 seconds

  • WOD:
    In teams of two, alternate sets to complete four each of:
    50 Double-Unders
    400 Meter 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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22 Apr WOD – Friday 22 April 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 two minutes, for 10 minutes (5 sets):
    Back Squat
    Set 1: 5 reps @ 45-55%
    Set 2: 5 reps @ 55-65%
    Set 3: 3 reps @ 65-75%
    Set 4: 2 reps @ 75-85%
    Set 5: 2 reps @ 80-90%

    followed by
    Every two minutes, for 4 minutes (2 sets):
    Back Squat x 8-10 reps @ 75-80%

  • WOD:
    In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
    3 Push Press (70/50kgs)
    6 Box Jump-Overs
    9 Kettlebell Swings (32/24 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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21 Apr WOD – Thursday 21 April 2016

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!

  • Strength:
    Every two minutes, for 16 minutes (8 sets) of:
    Split Jerk x 1 rep
    Build over the course of the 8 sets to today’s heavy single.
  • WOD:
    For time:
    21 Burpees
    15 Thrusters (50/35kgs)
    9 Chest to Bar Pull-Ups
    800 Meter Run
    9 Chest to Bar Pull-Ups
    15 Thrusters
    21 Burpees

 

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20 Apr WOD – Wednesday 20 April 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!

  • WOD:
    In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
    Station 1: 300 Meter Row/400m run
    Station 2: 30/15 Push-Ups
    Station 3: 30 Box Jump Overs
    Station 4: 30 Goblet Squats

 

  • 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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