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19 Jun WOD – Monday 19 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

“Kelly”
5 Rounds

400m Run
30 Box Jumps (24/20″)
30 Wall Ball (20/14lbs)

Do Beyond Rx’d programming for the day.

Rest 30 minutes

Sumo Deadlift
5-5-5-5-5

Bench press
7-7-7-7-7

Bent over barbell row
10-10-10-10-10

– Use the heaviest possible weight on each set. Alternate between movements in a 3 bar rotation.

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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15 Jun WOD – Thursday 15 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Hang Squat Snatch
2 – 2 – 2 – 2 – 2

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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14 Jun WOD – Wednesday 14 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Perform 1 round every 5min
3 Rounds

35 Front Squat (115/75lbs)
200m Run
60 Double Unders

PART 1:
To be done 30 minutes before class

Hang Squat Snatch
2-2-2-2-2
– Use the heaviest possible weight on each set.

Do Beyond Rx’d programming for the day.

 

PART 2:
Later in the day

4 Rounds for individual times:
400m Sprint
– Rest 3 minutes

– Goal is to hold the fastest pace you can across the 4 rounds. Record round times. How close to 60s can you complete each 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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13 Jun WOD – Tuesday 13 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

40-30-20-10
Unbroken Pullup
100ft Handstand Walk

Do Beyond Rx’d programming for the day.

Rest 15 minutes

7 Rounds for time:
7 Sumo deadlift high pull (135/95)
7 Push jerk (135/95)
7 Toes to bar

– Goal is to finish under 7 minutes. Be smart and efficient in that transition between the SDHP and the push jerks. Stay unbroken on those toes to 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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12 Jun WOD – Monday 12 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

LINDA
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift
BW Bench Press
3/4 BW Clean

Do Beyond Rx’d programming for the day.

Rest 30 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.

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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09 Jun WOD – Friday 9 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds
3 Hang Squat Clean (225/155lbs)
Max Set Power Clean

Rest 5min

 

Find your heaviest 3rep Power Clean in 5min.

PART 1:

To be done 30 minutes before class

Jerk
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 time:
75 Double unders
15 Bar muscle ups
15 Clean (squat) (115/80)

– Goal is to finish under 15 minutes, but aiming for sub 12 minutes. If necessary scale the number of bar muscle ups to 10 or less per round to be able to do the first round in 2-3 sets.

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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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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