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26 Jun WOD – Tuesday 26 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6-9-12-18
Burpee Box Jump Overs (24/20 in.)
200-m Front-Rack Barbell Carry (155/115 lb.)
45-sec. Front-Rack Barbell Hold

PART 1:

To be done 30 minutes before class
Hang Power Snatch
2-2-2-2-2
– Use the heaviest possible weight on each set.

PART 2:

Do Beyond Rx’d programming for the day.
Later in the day
4 Rounds for individual times:
400m Sprint
– Rest 3 minutes
– Goal is to hold the fastest pace you can across the 4 rounds. Record round times. How close to 60s can you complete each round?

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 Jun WOD – Monday 25 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1

Work up to a Heavy 4-rep OH Walking Lunge

 

Part 2
12 minutes

Odd min.: 6 OH Walking Lunges (135/95 lb.)
Even min.: 25 Unbroken KB Swings (24/16 kg)

PART 1:

To be done 30 minutes before class
Back Squat
3-3-3-3-3
– use the heaviest weight possible on each set.

PART 2:

Do Beyond Rx’d programming for the day.
Rest 15 minutes
3 rounds for quality:
15 Good mornings
15 Strict toes to bar
15 Strict HS push ups
– For the good mornings use about 50% of weight from back squat triples earlier today. Add a deficit to increase difficulty on the HSPU, if needed.

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 Jun WOD – Friday 22 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

800-m Run

 

2 rounds

25 Deadlifts (60 / 40 kg)
25 Knees-to-Elbows

 

800-m Run

To be done 60 minutes before class
3 Rounds for time:
12 Power snatch (115/75)
9 Ring muscle ups
– Goal is under 5 minutes. If your max muscle ups unbroken is less then 9, scale the number to 6 each round, to keep this workout fast.
-Rest 5 minutes
3 Rounds for time:
15 Bar facing burpee
15 Shoulder to overhead (115/75)
– Goal is under 5 minutes. Stay calm and composed, but move quickly. Practice efficient movement on those burpees.
3 Rounds for quality:
20 ring push ups
– Looking for unbroken sets here, so scale the number if needed to 10 or 15.
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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21 Jun WOD – Thursday 21 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Pause Front Squat
2-2-2-2

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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20 Jun WOD – Wednesday 20 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 24 minutes

500-m Row
21 Box Jumps (24/20 in.)
15 Hang Power Cleans (185/135 lb.)

To be done 45 minutes before class
Front Squat (pause)
2-2-2-2-2
– Use the heaviest weight possible on each set. 2 second pause in the bottom position.
Clean & Jerk
1-1-1-1-1
-Build to a heavy single for the day
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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19 Jun WOD – Tuesday 19 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

For time:

50 D-Ball Slams
50 D-Ball Hug Squats
50 D-Ball Over-the-Shoulder Tosses

(30/20 lb.)

PART 1:

To be done 30 minutes before class
Deadlift
3-3-3-3-3
– Use the heaviest weight possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
400m odd object carry (100/70)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front.
For time:
200m Farmer carry (BW/.75 BW – each hand)
For time:
100m Yoke carry (500/350)
-Goal is to carry some heavy stuff. It doesn’t get much more functional then moving large loads, long distances, quickly!

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 Jun WOD – Monday 18 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 rounds

4 Over-unders (24/20 in.)
6 Alt. 1-Arm DB Snatches (65/45 lb.)
8 MB Sit-ups to Toss (against wall) (20/14 lb.)

To be done 45 minutes before class
10 rounds for time:
10 Push press (115/80)
10 KB Swing (53/35)
10 Box jump (24”/20”)
-Goal is to finish under 15 minutes. That’s 30 seconds per movement per round. Work on staying on a consistent pace throughout all 10 rounds. Avoid the temptation to start fast and then crash and burn.
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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15 Jun WOD – Friday 15 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

ONLINE QUALIFIER WOD 2 (2018)

 

4 rounds

25 Chest-to-Bar Pull-ups
5 Cleans (245/170 lb.)

 

PART 1:

To be done 30 minutes before class
Power Clean
2-2-2-2-2
– Use the heaviest weight possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
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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14 Jun WOD – Thursday 14 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
Alternating Pistols
Ring Dips

 

9-15-21
1-Arm DB Step-ups (50/35 lb.)
1-Arm DB Thrusters (50/35 lb.)
*Switch sides as needed.
*Box: 24/20 in.

 

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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13 Jun WOD – Wednesday 13 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Snatch

5-5-5

 

Do the gym programming (RX’d or competitor) for the day.
Then,
Back Squat
5-5-5-5-5
– Use the heaviest weight possible on each set.
Rest 15 minutes
5 Rounds for time:
15 cal Assault Bike
15 Deadlifts (155/105)
-Goal is to finish under 10 minutes, and if you really want to push, try for under 7. The deadlifts are light, but that is no excuse for sacrificing proper mechanics for speed. Keep a neutral back position and make your legs do the work, no matter how much they are burning.

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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