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23 Feb WOD – Thursday 23 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

Row 50/40 Cals
With time remaining from 4min, perform as many DB Turkish Getups (alternating) as possible
(55/35lbs)
Rest 1min

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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22 Feb WOD – Wednesday 22 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Barbell Weighted Step Ups
4 – 4 – 4

Part 2: Open Prep
Pick a Skill —
Toes to Bar
Muscle Up
Chest to Bar Pullup
Perform 5-10 Reps EMOM
5min

Do Beyond Rx’d programming for the day.

Rest 10 minutes

10 Rounds for time:
10 calories Assualt Bike
4 Bar muscle ups

– Goal is to keep the muscle ups unbroken. 8-10 rounds is the score to shoot for.

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 Feb WOD – Tuesday 21 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

100ft Handstand Walk
10 Handstand Pushup
10 Pullup

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Every 4 minutes complete 3 rounds:
15 Wallball
15 Toes to bar

– Goal is to complete the 3 rounds of assigned work within the 4 minute cutoff. Continue until you are no longer able to finish the work within the allotted time. 16 minute cap, as we do not want any excessive volume.

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 Feb WOD – Monday 20 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
CROSSFIT OPEN WORKOUT 14.3

10 Deadlifts (135/95lbs)
15 Box Jumps (24/20”)
15 Deadlifts (185/135lbs)
15 Box Jumps (24/20”)
20 Deadlifts (225/155lbs)
15 Box Jumps (24/20”)
25 Deadlifts (275/185lbs)
15 Box Jumps (24/20”)
30 Deadlifts (315/205lbs)
15 Box Jumps (24/20”)
35 Deadlifts (365/225lbs)
15 Box Jumps (24/20”)
As Far as Possible in 8min

NOTE: The Open begins this week. Now is the time to test all of the training and hard work we have been putting in. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next 5 weeks of training.

Do Beyond Rx’d programming for the day.
Hit this workout with everything you’ve got. Practice going all out and emptying the tank. Save nothing, as this Friday it will no longer be practice, but game time!

– No additional work as today is great practice for our repeat attempts every Monday on the Open workouts.

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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17 Feb WOD – Friday 17 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 14min

7 Muscle-Ups
50 Wall-Ball Shots
100 Double-Unders

Do Beyond Rx’d programming for the day.
Hit this workout with everything you’ve got. Practice going all out and emptying the tank. Save nothing, as a week from today it will no longer be practice, but game time!

– No additional work as today is a great dry run of the next 5 Fridays.

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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16 Feb WOD – Thursday 16 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

As far as possible in 20min

Snatch Complex:
(1 Hang Power Snatch (185/125lbs)
1 Squat Snatch
1 Hang Power Snatch
1 Squat Snatch)

6 Pistols
8 Pushups

Each round you add:
1 Snatch Complex
1 Round of Pistols/Pushups

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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15 Feb WOD – Wednesday 15 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

9 Back Squat @ 60% 1RM
5 Pullup
3 Chest to Bar Pullup
1 Bar Muscle Up

PART 1:
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class

Snatch Complex:
Hang Power Snatch + Snatch (full)
2-2-2-2-2-2-2

– One set consists of a hang power snatch + full snatch + hang power snatch + full snatch without letting go of the bar. Build to the heaviest set you can.

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

Rest 15 minutes

On the minute for 15 minutes:
Min 1: 10 Pistol
Min 2: 5 Muscle ups
Min 3: 20 Push ups

– Goal is to practice muscle ups under fatigue. Consider increasing or decreasing the muscle ups reps to adjust difficulty.

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 Feb WOD – Tuesday 14 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
5 Rounds (NFT)

6 Barbell Bent Over Row
3 Weighted Dips

Part 2:
Open Prep

5 Rounds

5-10 Unbroken Ring Dips

PART 1:
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class

Bench Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/3/2017 and try to go heavier.

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

Rest 20 minutes

Rowing Intervals
Row 1:40 – rest :20 x9

– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.

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 Feb WOD – Monday 13 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 16min
1 Rope Climb
5 Burpees
7 KB Goblet Squat (20/12kg)

To be done 45 minutes before class

Back squat
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 2/1/2017 and try to go heavier.

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/30/2017 and try to go heavier.

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 Feb WOD – Friday 10 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

‘HEAVY NANCY’

5 Rounds

400m Run
15 OH Squats (135/95lbs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

10 Rounds for time:
30 Double unders
10 calorie Assault Bike
10 Pull ups (chest to bar)

– Goal is to finish under 20 minutes, and closer to that 15 minute mark. Consistency in those double unders will really pay off, can you complete all 10 rounds with no misses?

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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