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06 Sep WOD – Wednesday 6 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12min

3 Squat Clean (155/115lbs)
50m DB Farmers Carry (50/35lbs)
6 Squat Clean
100m DB Farmers Carry
9 Squat Clean
150m DB Farmers Carry
And so on…

PART 1:

To be done 45 minutes before class

3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 30 minutes

4 rounds for time:
30 cal Row
15 cal Bike
10 Shoulder to overhead (185/125)

– Goal is to finish in 12 – 15 minutes. The shoulder to overhead should try to be unbroken as the bar starts from the ground. Scale the weight if you anticipate having to break the first 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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05 Sep WOD – Tuesday 5 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

25 Double Unders
10 Ring Dips

Rest 2min

5 rounds

25 Double Unders
10 Burpee plate jumps

PART 1:

To be done 45 minutes before class

Alternate between the two movements:

Bench Press
3-3-3-3-3-3-3
– Use the heaviest weight you can for each set.

Box Jump
3-3-3-3-3-3-3
– Should be very high, at least (42”/36”)

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

4 Rounds for individual times:
1 mile Assault Bike
– Rest 3 min –

– Goal is to hit each interval as fast as possible. A drop off from each round is expected and should happen as each round is done at 100% effort.

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 Sep WOD – Monday 4 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean
5-5-3-3-1-1

Do Beyond Rx’d programming for the day.

Rest 10 minutes

3 Rounds for time:
1,000m Row
40 Pull ups (chest to bar)
40 Hip extensions

– Goal is to finish under 22 minutes. Consistent pace on the row with smart sets on the pull ups, will be the key on this one.

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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01 Sep WOD – Friday 1 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 Power Clean (155/115lbs)
20 Jerk
15 Power Clean and Jerk

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

Rest 20 minutes

Back Squat
5-5-5-5-5
– Use the heaviest weight you can for each set. Compare to 8/5.

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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31 Aug WOD – Thursday 31 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

min 1: 15 wall ball (20/14lbs)
min 2: 20 slam ball (25/15lbs)
min 3: 45sec bar hang (pullup bar)
min 4: 10 back squats (115/75lbs)

REST DAY

Recovery is CRUCIAL!

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 Aug WOD – Wednesday 30 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30/20 cals bike
then:

 

5 rounds
6 pullup
8 pushup
12 situp (anchored)

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

Rest 20 minutes

On the minute for 20 minutes:
1 Power snatch
– Build in weight across the 20 minutes. Compare to 8/4.

Rest 10 minutes

5 rounds for time:
15 cal Assault Bike
15 Toes to bar

– Goal is to finish under 8 minutes. This will be a good test to see if our bike sprints over the last month have been paying off.

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 Aug WOD – Tuesday 29 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Zercher Squat / Front Squat
3-3-3-3-3-3-3

PART 1:

To be done 30 minutes before class

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

PART 2:

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

Rest 10 minutes

8 rounds for quality:
10 strict L-pull ups
10 strict HS push ups
20 Hip extensions

– Goal is to complete the reps with as few breaks as possible. Set a 30 minute cap for this. Even though it is not timed, do not exceed 30 minutes of work on this. Use a band around some J-hooks on the rig to sit on for assistance in the L-pull up 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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28 Aug WOD – Monday 28 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

100m KB overhead carry (24/16kg)
10 KB swing
100m row
200m KB overhead carry
20 KB swing
200m row
300m KB overhead carry
30 KB swing
300m row
400m KB overhead carry
40 KB swing
400m row

PART 1:

To be done 30 minutes before class

Strict Press
3-3-3-3-3-3-3
– Use the heaviest weight you can for each set.

PART 2:

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

Rest 20 minutes

8 rounds for time:
200m Sprint (50m, down & back, down & back)
-rest 2 minutes

– Goal is to finish each round in under 1 minute or faster. Be quick, with short steps, during the change of direction. Compare times to 8/11.

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 Aug WOD – Wednesday 23 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

400m run
50 air squats
7 muscle ups
10 hang power clean (135/95lbs)

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

Rest 15 minutes

For quality:
50 Strict Pull-ups
50 Strict Ring dips
50 Triple unders

– Goal is to complete the reps in as few sets as possible.

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 Aug WOD – Tuesday 22 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds
1min hip extension
1min handstand walk
1min box jump (20″)
1min burpee
1min rest

PART 1:

To be done 45 minutes before class

Snatch-grip Deadlift
3-3-3-3-3
– Use the heaviest weight you can for each set.

Sumo Deadlift
3-3-3-3-3
-Use the heaviest weight you can for each set.

PART 2:

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

Rest 10 minutes

For time:
100 GHD sit ups

– Scale to 60 reps if you have not been doing this movement regularly. Compare to 7/18.

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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