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07 May WOD – Monday 7 May 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #3 – THE FAST AND THE FURIOUS

 

3 Rounds

15 Burpees
400-m Run
15 Pull-ups

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
2 Rounds for time:
15 Muscle ups
10 Burpee box jump overs (24”/20”)
5 Sandbag or D-ball cleans over shoulder (150/100)
-Rest 3 min-
-Goal is to finish each round in under 5 minutes, with good times under 3 minutes. This workout will challenge your ability to do muscle ups under fatigue, following all the pull ups in the main workout. You can substitute a heavy barbell in for the cleans if you do not have access to a sandbag.
3 rounds for quality:
12 strict toes to bar
12 strict handstand push ups
– This is to be done for quality reps, NOT for time. If the strict HSPU are not a challenge for you, add a 4″ or 8″ deficit. (1 or 2 bumper plates)

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 – Friday 4 May 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #2

 

Weightlifting
1RM Clean and Jerk

 

Monostructural
1 Mile Run

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
100m Farmer carry (70/53 KB each hand)
80 Wallball (20/14)
100m Farmer carry (70/53 KB each hand)
60 KB swing (70/53)
100m Farmer carry (70/53 KB each hand)
40 KB Push Press (70/53 KB each hand)
100m Farmer carry (70/53 KB each hand)
20 Deadlift (315/225)
100m Farmer carry (70/53 KB each hand)
– Goal is to finish under 16 minutes. Challenge yourself and see if you can complete the farmer carry unbroken each time.

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 – Thursday 3 May 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

20 DB Burpee Step-up and Overs
15 Plate OH Sit-up (25/15 lb.)
20 DB Suitcase Deadlifts – right
15 Parallette Pass-throughs
20 DB Suitcase Deadlifts – left

 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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02 May WOD – Wednesday 2 May 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #1 – F.M.S

EMOM for as long as possible

5 HSPU
6 Toes to Bar
7 Thruster (95/65 lb.)

To be done 60 minutes before class
Power Snatch
2-2-2-2-2
– Use the heaviest weight possible on each set
Back Squat
2-2-2-2-2
– Use the heaviest weight possible on each set
Good Mornings
3×8
– Use a consistent weight across all working sets.
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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30 Apr WOD – Monday 30 April 2018

WodBlog | Admin
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

WodBlog | Admin
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

WodBlog | Admin
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

WodBlog | Admin
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

WodBlog | Admin
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

WodBlog | Admin
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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