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25 Apr WOD – Tuesday 25 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

CHELSEA

EMOM 30min

5 Pullups
10 Pushups
15 Air Squats

To be done 30 minutes before class

Push Press
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final minute of 3 from (4/12) is the weight we should be aiming for, if not heavier.

For time:
60 Burpee box jumps (24″/20″)
– Goal is to finish under 6 minutes, push to go under 5 minutes if possible. Same standard as the Open.

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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24 Apr WOD – Monday 24 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Max 1km Row
Rest 3min
Max Set Front Squat @ (135/95lbs)
Rest 3min
Max 500m Row
Rest 2min
Max Set Front Squat @ (135/95lbs)
Rest 2min
Max 250m Row
Rest 1min
Max Set Front Squat @ (135/95lbs)
* Without putting BB down.

 

To be done 60 minutes before class

Front squat
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final set of 3 from (4/11) is the weight we should be aiming for.

5 Rounds for Quality:
10 DB Bench
10 Strict Pull ups
– DB should be heavy, and add weight to the pull ups if 10 strict is easy.

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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21 Apr WOD – Friday 21 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Buy-in: 3km run

 

Then: 3 rounds

25 Thrusters (20/15)
10 Box Jumps

 

Buy-out: 800m run

PART 1:
To be done 30 minutes before class

Power clean
5-5-3-3-3-1-1-1-1
– Use the heaviest weight you can for each set. Take your time and establish numbers we can reference back to in the coming months.

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

Rest 15 minutes

For time:
50 Front squats (75/55)
25 Push Jerks (155/105)
50 Front squats (75/55)

– Goal is to finish under 6 minutes. The second set of squats is where time can get away from you, so stay under that bar and keep pushing to the finish.

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 Apr WOD – Thursday 20 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean
5 – 3 – 1

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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19 Apr WOD – Wednesday 19 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Rounds
Perform every 2min

5 Strict Handstand Pushups
9 V-Ups
10 Jumping Lunges

To be done 45 minutes before class

“Midline March”
3 rounds for time:
25 GHD sit ups
50ft. HS walk
50ft. Overhead walking lunge (155/105)

For quality:
Pull-up complex
5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
– take 4 attempts to get as far into the complex as possible without coming off the bar.

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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18 Apr WOD – Tuesday 18 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12min

30 x 20m 3-Point Shuttle Run
Then, with what is left of 12min, perform:
8 OH squat (135/95lbs)
16 Wall Ball (20/14lbs)

PART 1:
To be done 30 minutes before class

On the minute for 15 minutes:
Snatch
– Build over the 15 reps to the heaviest weight you can for today. 3 misses at a weight and you must decrease.

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

Rest 15 minutes

“Liam”
For time:
800m Weighted Run (45/25)
100 Toes to bar
50 Front squat (155/105)
10 Rope climb (15ft.)
800m Weighted Run (45/25)

– Goal is to finish under 35 minutes. You may partition the reps between the runs however (Ex. 5 rounds of 20 T2B, 10 FS, 2 Rope climb). Hold a plate for the runs.

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 Apr WOD – Thursday 13 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Helen

3 Rounds
Run 400m
21 KB Swing (32/24kg)
12 Chest to Bar Pullups

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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12 Apr WOD – Wednesday 12 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Perform 3 Push Press every minute
* Add 10-20lbs every 5min
* Start with 95/65lbs

Do Beyond Rx’d programming for the day.

Rest 10 minutes

3 Rounds for reps:
1 min of Back squat (135/95)
1 min rest
1 min of Chest to bar Pull ups
1 min rest
1 min of Power cleans (135/95)
1 min rest

– Goal is to get as many total reps as possible. Some great numbers to shoot for are 30 on the back squats, 30 on the pull ups, and 20 on the power cleans. Great scores will be able to hold this across all 3 rounds, but shoot for over 200 total reps for a good score.

Rest 15 minutes

3 Rounds for quality:
25 Hip extensions (25/15)
15 Double KB swing (53/35)

– Hold a plate for the hip extensions if 25 unweighted reps are not a challenge for you. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 15 reps in a row.

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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11 Apr WOD – Tuesday 11 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 – 20 – 10
200m Farmers Carry (65/45lbs)
DB Front Squats
Inverted Ring Row

To be done 60 minutes before class

Front Squat
5-5-3-3-3-1-1-1-1
– Use the heaviest weight you can for each set. Take your time and establish numbers we can reference back to in the coming months. These may be harder than expected from the GHD sit ups yesterday.

Rest 10 minutes

For time:
21-15-9
Row (calories)
DB Snatch (70/50 – alternate hands each rep)

– Goal is go fast and unbroken. Should be a sprint type of effort, where good times on this will be under 5 minutes. If 21 snatches at this DB weight would take longer than 1 minute, scale the weight down. Speed is the important part for this, not the weight.

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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10 Apr WOD – Monday 10 April 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 18min

1 Burpee Bar Muscle Up
2 Hang Power Snatch (135/95lbs)
4 Hang Power Clean
Each round add the same amount of reps for each movement.

PART 1:
To be done 45 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

3 Rounds for time:
30 GHD sit ups
30 Wallball (20/14)
400m Run

– Goal is to finish under 15 minutes. Great times are just over 12 minutes. Try to keep the GHD and wall ball unbroken, and only push the run if you have more left in the tank. Practice getting right back to work once you come in from the run (run all the way to the GHD, not get in the door and walk over).

 

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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