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03 Aug WOD – Thursday 3 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

90sec ring pushup hold
40 db step ups (db’s by side) (45/25lbs)
30 wall ball (20/14lbs)
20 box around the worlds

1min parallette l-sit hold
30 db step ups (db’s by side)
20 wall ball
10 box around the worlds

30sec ring pushup hold
20 db step ups (db’s by side)
10 wall ball
5 box around the worlds

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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02 Aug WOD – Wednesday 2 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

35 front squats (185/135lbs)
1km row

To be done 30 minutes before class

3 Rounds for time:
15 cal Row
12 Power snatch (95/65)
9 Burpees

– Goal is to go fast. This should be a sprint type of effort. Looking to finish under 5 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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01 Aug WOD – Tuesday 1 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

15 deadlifts (275/185lbs)
18 ring dips
21 box jumps (24/20″)
rest 1min

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

Rest 20 minutes

5 Rounds for time:
25 Wallball (20/14)
30 Pull ups

– Goal is to finish under 12 minutes. How many sets can you get 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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31 Jul WOD – Monday 31 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 24min

400m Run
12 Single Arm KB Walking Lunge (16/12kg)
12 Single Arm KB Push Press (16/12kg)
12 Hang Power Clean (95/65lbs)

PART 1:

To be done 30 minutes before class

On the minute for 20 minutes:
1 Clean & Jerk
– Build in weight across the 20 minutes.

PART 2:

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

Rest 20 minutes

10 Rounds for Time
250m Row
– rest 2 minutes

– Goal is to finish each round in under 1 minute or faster.

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 Jul WOD – Friday 28 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1-2-3-2-1min
Row
Assault Bike
Wall Ball (20/14lbs)

To be done 30 minutes before class

For time:
21-15-9
Single arm DB overhead squat (80/55)
4-3-2
Legless rope climb

– This one is meant to be done fast and aggressive. Scale the DB loading if unbroken sets are not obtainable. Should feel like a “Fran” type of effort, but a bit longer.

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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27 Jul WOD – Thursday 27 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5-4-3-2-1
Rounds of Cindy
200m Farmers Carry (heavy)

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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26 Jul WOD – Wednesday 26 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds
200m Run
With what time is remaining of 2min, perform AMRAP situps.
Rest 1min

 

3 Rounds
400m Run
With what time is remaining of 4min, perform AMRAP Slamballs.
Rest 1min

To be done 60 minutes before class

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

For time:
5-4-3-2-1
Rounds of “Cindy”
200m Farmer Carry (70/53)

– After performing 5 rounds of 5 pull ups, 10 push ups, and 15 squats, carry a (70/53) KB in each hand for the 200m. Next round only perform 4 rounds of the BW movements.

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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25 Jul WOD – Tuesday 25 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
5-3-3-1-1-1

PART 1:

To be done 30 minutes before class

For time:
15-12-9
Deadlift (365/245)
Strict HS push up (6”/4” deficit)

– Goal is to finish under 10 minutes. Scale the loading if 5 reps is not possible.

PART 2:

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

Rest 15 minutes

4 rounds for individual times:
1,000m Row
– Rest 90s

– Goal is to hold the fastest pace across the 4 rounds as possible. Record round times Compare to (6/12)

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 Jul WOD – Monday 24 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

15sec Thrusters (115/75lbs)
Rest 45 seconds
15sec Weighted Pullups (35/25lbs)
Rest 45 seconds
15sec Burpees
Rest 45 seconds

PART 1:

To be done 30 minutes before class

For time:
30 muscle ups

– Rest 5 minutes –

For time:
30 Squat snatch (135/95)

– goal is to complete each in under 5 minutes, with great times being under 3 minutes.

PART 2:

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

Rest 15 minutes

3 rounds for quality:
20 Ring row
15 Toes to bar (strict)
10 Triple unders

– For the ring rows, make them as difficult as possible by placing your feet on a bench in front of you. For triple unders try to link 10 successful reps together in a “double-double-triple-double-double-triple” rhythm. If you can do that, then try consecutive triple unders.

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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21 Jul WOD – Friday 21 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Find a heavy 3 rep Clean and Jerk

 

Part 2:
2 Hang Clean
2 Jerk
2 Clean and Jerk
AMRAP 9min
* Use 85% of their 3rep clean and jerk

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

Rest 20 minutes

5 rounds for individual times:
15 Box jump hurdles (24”/20”)
30 Wallball (20/14)
15 cal Row
– Rest 1 min –

– Goal is to finish each round in under 3 minutes. On the box jumps, you may not touch the box at all.

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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