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30 Apr WOD – Monday 30 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Super Awesome Surprise WOD!

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For quality:
Pull-up complex
5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
– take 6 attempts to get as far into the complex as possible without coming off the bar.
4 Rounds for individual times:
1,000m Row
-Goal is to complete each interval at the fastest, most consistent pace possible. Try not to have more than a 10 second difference between the first and last interval.

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 – Thursday 26 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Press
3-3-3-3-3

 

Bent Over Row
5-5-5-5-5

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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25 Apr WOD – Wednesday 25 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 min. Row (Cals)
2 min. Pull-up
Rest 1 min.

 

2 min. Row (Cals)
2 min. Chest-to-bar Pull-ups
Rest 1 min.

 

2 min. Row (Cals)
2 min. Strict Pull-ups

PART 1:

To be done 30 minutes before class
Press
3-3-3-3-3
-Use the heaviest weight possible on each set.
Bent over Row (Barbell)
5-5-5-5-5
-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 (150/100)
-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. Try to complete the distance in as few sets as possible. Compare to last week and try to complete the distance with one less drop.

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 Apr WOD – Tuesday 24 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

20 Over-unders
25 Kb Walking lunges (32/24 kg.)

To be done 45 minutes before class
“Double Helen”
3 Rounds for Time:
800m Run
42 KB swings (53/35)
24 Pull-ups
– Goal is to go for unbroken sets and recover the grip and the pull on the long run. Shoot for under 20 minutes, with fast times between 16-18 minutes.
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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23 Apr WOD – Monday 23 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

4 Deadlift (315/205 lbs.)
12 DB Shoulder to Overhead (50/35 lbs.)
12 DB Front Squat

PART 1:

To be done 30 minutes before class
Deadlift (deficit)
7 x 1
– Build across the seven reps to a heavy single for the day. These are to be performed with a 4” deficit. Stand on a jerk block or bumper plate to create the deficit.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
4 Rounds for Time:
4 Rope climbs (15’)
16 Burpee box jump overs (24”/20”)
– Goal is to finish under 10 minutes with fast times close to 8 minutes. Efficiency with the rope climb technique will help keep you moving on this workout and give the confidence to attack the rope even when your breathing is challenged.

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 Apr WOD – Friday 20 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 Box Jumps (24/20 inch.)
20 Single Arm DB OH Squat (RA) (45/25 lbs.)
40 Burpee
20 Single Arm DB OH Squat (LA)
30 Box Jumps

“Amanda”
For time:
9-7-5
Muscle up
Squat Snatch (135/95)
– Goal is to set a new PR on this workout. Great times are under 4 minutes. World class is under 3 minutes.
Rest 5 minutes
For time:
18-14-10
HS push up (strict)
Squat snatch (95/65)
– Goal is to finish in under double the time of your “Amanda” time. If “Amanda” didn’t go so well, under 8 minutes is good to shoot for.
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 Apr WOD – Thursday 19 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

5 Knees-to-elbows
3 Bar Muscle-ups
200-m Bear Hug Hold MB Carry
(20/14 lbs.)

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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18 Apr WOD – Wednesday 18 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Step Up
4-4-4-4

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
4 rounds for individual times:
-1 mile assault bike sprint
– Goal is to sprint each mile as fast as possible. Great times are close to 2 minutes or faster. Good times are under 2:15 for males, 2:25 for females. Rest as needed between the intervals.

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 Apr WOD – Tuesday 17 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

60 Double Unders
2 min. Handstand hold
50 Double Unders
2 min. Ring hold
40 Double Unders
2 min. Chin over bar hold
30 Double Unders

PART 1:

To be done 45 minutes before class
Push Press
3-3-3-3-3
-Use the heaviest weight possible on each set.
As many reps as possible in 7 minutes:
10 SDHP (135/95)
10 Push Press (135/95)
– Goal is to get at least 5 rounds. The weight should be light and allow for the first 2-3 rounds to be done in under 1 minute each.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
Stiff-Leg Deadlift
10-10-10-10-10
-Use the heaviest weight possible on each set.
For time:
400m odd object carry (150/100)
-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. Try to complete the distance in as few sets as possible. Compare to last week and try to complete the distance with one less drop.

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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16 Apr WOD – Monday 16 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

9 Squat Snatch (115/75 lbs.)
15 Ball-slams (25-30/15-20 lbs.)
21 Jumping Pull-up

To be done 60 minutes before class
3-position Snatch
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.
-Use the heaviest weight possible on each set.
Rest 10 minutes
For time:
21-15-9
Row (calories)
DB Snatch (70/50 – alternate hands each rep)
– Goal is go fast and unbroken. Should be a sprint type of effort, where good times on this will be under 5 minutes. If 21 snatches at this DB weight would take longer than 1 minute, scale the weight down. Speed is the important part for this, not the weight.
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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