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27 Oct WOD – Friday 27 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

6 Strict HSPU
6 1 MB Clean + 1 MB Front Squat

5 Rounds

6 HSPU
6 1 MB Front Squat + 1 Wall Ball

PART 1:

To be done 30 minutes before class

For time:
30 Power Snatch (185/135)

– Goal is to finish under 7 minutes, with really fast times under 5. If you were unable to complete the workout from Monday with power snatches at (185/135) in it, scale this to (155/105).

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

5 Rounds for time:
500m Row
15 Bench press (135/95)

– Goal is to finish under 15 minutes, but shoot for under 13. The bench should be light and have the first few rounds unbroken.

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 Oct WOD – Thursday 26 October

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5min AMRAP Bar Muscle Ups
3min Hang From Bar
rest 2min
5min AMRAP metres Row
3min Ring Hold

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 Oct WOD – Wednesday 25 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
2-2-2-2-2

Do the gym programming (RX’d or competitor) for the day.

For quality
Snatch grip, Stiff leg Deadlift
8-8-8-8-8
– Use the heaviest weight you can for each set.

Rest 10 minutes

5 Rounds for time:
30 cal Row
30 GHD sit ups
100m Farmer Carry (70/55)

– Goal is to finish under 20 minutes. For the carry use a DB or KB in each hand. Scale the GHD to 20 each round if you have not been doing those regularly.

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 Oct WOD – Tuesday 24 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

14 Parallette Passthroughs
7 Shoulder Press (115/75lbs)
14 Back Squat
7 Burpee Box Jump (30/24”)

Do the gym programming (RX’d or competitor) for the day.

Later in the day,

“Emily”
10 Rounds for time:
30 Double unders
15 Pull ups
30 Air Squats
100m Sprint
– Rest 2 minutes –

– Goal is to finish each round under 1:30. This one starts easy but gets much harder, very 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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23 Oct WOD – Monday 23 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

12 minutes (6 rounds)

Odd minute: 3 Power Snatch (185/135lbs)
Even minute: 200m Run

PART 1:

To be done 60 minutes before class

Snatch
1-1-1-1-1
– Build to the heaviest weight you can across the sets

Clean & Jerk
1-1-1-1-1
– Build to the heaviest weight you can across the sets

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

As many reps as possible in 7 minutes:
5 Box jump (30”/24”)
3 Squat Clean (225/155)

– Goal is to get at least 7 rounds. Start aggressive and hold on to whatever pace you can, as that 7 minutes goes by fast. Scale to (185/135) if you anticipate not being able to get at least 5 rounds.

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 Oct WOD – Friday 20th October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds Cindy:
5 Pullups
10 Pushups
15 Air Squats


2 Rounds Nancy

400m Run
15 OH Squats (95/65lbs)


1 Round Eva

800m Run
30 KB Swings (32/24kgs)
30 Pullups

To be done 60 minutes before class

Hang Power Clean
5-5-5-5-5
– Use the heaviest weight you can for each set.

Back Squat
5-5-5-5-5
– Use the heaviest weight you can for each set.

Bench Press
5-5-5-5-5
– Use the heaviest weight you can for each set.

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 Oct WOD – Thursday 19 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Deadlift
1-5-10-15

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 Oct WOD – Wednesday 18 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15min

500m Row
20 Wall Ball (20/14lbs)
40 Mountain Climbers

PART 1:

To be done 30 minutes before class

Deadlift
10-5-3-1-1-1-3-5-10
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

For time:
100m HS walk

Rest 5 minutes

For time:
100 Barbell walking lunge (BW)

– Goal is to finish the HS walk under 5 minutes, and the lunges under 10 minutes. For the lunges, use a weight as close to BW as you can and perform the reps with the barbell on your back.

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 Oct WOD – Tuesday 17 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

30 Over the Barbell Lateral Jumps
15 Front Squat (95/65lbs)

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For time:
21-15-9
DB Power Clean & Jerk (50/35)
Toes to bar

– Goal is to go fast and unbroken for as much as possible. This one will tax the grip. Goal is to finish under 6 minutes.

For Quality:
Accumulate 3 minutes in a ring plank hold

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 Oct WOD – Monday 16th October

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 4min
4 Strict Pullup
4 Strict Ring Dip

 

EMOM 4min
4 Bar Muscle Up

 

EMOM 4min
5 Wall Climbs

 

EMOM 4min
6 Toes to Bar
6 Ring Pushup

PART 1:

To be done 30 minutes before class

Hang Squat Snatch + Snatch Balance + Overhead Squat
7×1
– Seven attempts to establish the heaviest weight of the complex. Build up in weight each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 mins

4 rounds for individual times:
400m Run
– Rest 3 minutes between rounds

– Goal is to maintain the fastest times across all 4 rounds, as your slowest time is your score.

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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