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08 Jun WOD – Thursday 8 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5min: Power Snatch (135/85lbs)
4min: Shuttle Runs (20m)
3min: Power Snatch
2min: Shuttle Runs
1min: Power Snatch

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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07 Jun WOD – Wednesday 7 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 20min

15 Back Squat (115/75lbs)
12 Burpee
9 1-Arm KB Shoulder to Overhead (each side) (24/16kg)

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.

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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06 Jun WOD – Tuesday 6 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Weighted Step Up
6 – 6 – 6

 

Part 2:
Tabata Double Unders

PART 1:
To be done 30 minutes before class

Overhead squat (pause)
1-1-1-1-1
– quickly build to a heavy single. Pause for 3 seconds in the bottom of the rep.

Snatch balance
1-1-1-1-1
– quickly build to a heavy single. Work on receiving in the same position you just held the pause in.

Every minute for 12 minutes:
2 Hang Snatch (squat)
– use the heaviest weight possible each minute. Reps have to be caught below parallel. Work on speed getting under the bar.

 

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

5 rounds for time:
400m Run
20 GHD sit ups
10 Overhead squats (95/65)

– Goal is to finish under 18 minutes. Try to hold onto sub 3 minute rounds for as long as possible. Hint: Run fast!

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 Jun WOD – Monday 5 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Jackie
1000m Row
50 Thrusters (45/35lbs)
30 Pullups

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Sumo Deadlift
5-5-5-5-5

Bench press
5-5-5-5-5
– Alternate between the two movements, and use the heaviest possible weight on each set.

3 rounds for quality:
15 1-arm DB bent over row (each arm)
10 Hip touches (each arm)

– For the bent over row, anchor the knee on a bench and try to get your torso as parallel to the ground as possible. 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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02 Jun WOD – Friday 2 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
Push Press (115/75lbs)
Hang DB Snatch (alt) (50/35lbs)
25 Doube Unders (each round)

To be done 45 minutes before class

Every minute for 12 minutes
2 Power Snatch
– use the heaviest weight possible each minute. Reps do not have to be touch & go, but they do have to be caught above parallel.

Every minute for 12 minutes
2 Back Squat
– use the heaviest weight possible each minute.

Do Beyond Rx’d programming 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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01 Jun WOD – Thursday 1 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1 Round
10 Lateral Step Up and Over (50/35lb) (24/20″)
10 Toes to Bar

 

2 Rounds
8 Lateral Step Up and Over (50/35lb) (24/20″)
8 Toes to Bar

 

3 Rounds
6 Lateral Step Up and Over (50/35lb)(24/20″)
6 Toes to Bar

 

4 Rounds
4 Lateral Step Up and Over (50/35lb)(24/20″)
4 Toes to Bar

 

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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31 May WOD – Wednesday 31 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #9

“Pain Optional”
EMOM 12min
3 Front squat (225/155lbs)
AMRAP Muscle up for the remaining minute

PART 1:
To be done 30 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 20 minutes

3 rounds for time:
50 cal Row
40 cal Ski Erg
30 cal Assault Bike

– Goal is to finish under 21 minutes. Sub in 150 double unders if you do not have access to a Ski Erg.

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 May WOD – Tuesday 30 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Every 2min for 10min
200m Sprint

 

Rest 5min

 

EMOM 10min
100m Sprint

Do Beyond Rx’d programming for the day.

Rest 10 minutes

Bench Press
5-5-5-5-5

Weighted strict pull up
5-5-5-5-5

– Alternate movements each set and go as heavy as possible on each set. Compare to 5/3/2017.

Reverse Tabata (8 sets-10s on/20s off)
L-sit (hang or in ring support)

Tabata (8 sets-20s on/10s off)
Push up
– score is lowest 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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29 May WOD – Monday 29 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Deadlift
3 – 3 – 3 – 2 – 2 – 1
* Pause at top.

Part 2:
10 Deadlifts (315/225lbs)
20 Deficit Handstand Push-ups (4.5/3-in. Deficit)
2 Rounds

Do Beyond Rx’d programming for the day.

Rest 10 minutes

3 rounds for time:
21 Wallball (20/14)
15 Pull ups
9 Hang power snatch (115/80)

– Goal is to hit this fast and unbroken. After all the heavy wallball work we have been doing, these should be no problem. Try to finish under 6 minutes.

Rest 10 minutes

For time:
1 mile sled drag

– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW

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 May WOD – Friday 26 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #8

 

Gymnastics
Max Chest to Bar Pullup

 

Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerk
20 Snatch 135/95lbs

PART 1:
To be done 30 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.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
30 Rope climbs (15ft.)

– Goal is to finish under 15 minutes. Athletes with good capacity here should always be able to get 2 climbs every minute. Efficiency (minimizing the number of pulls you need to get to the top) is the key here.

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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