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09 Feb WOD – Thursday 9 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30sec DB Power Clean (55/35lbs)
30sec Rest
30sec Alternated Grip DB Hold
* One DB on shoulder, one by side
30sec Rest
8 Rounds
Straight into:
400m Alternated Grip Carry
* One DB on shoulder, one by side

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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08 Feb WOD – Wednesday 8 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

25 Box Jumps (24/20″)
20 Front Squat (115/75lbs)
15 Handstand Pushups
Rest 2min

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

To be done 30 minutes before class

Power clean
3-3-2-2-1-1-1
– Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. As usual, clean and precise footwork is mandatory. Compare to 1/31 and try to go heavier. No more than 2 misses!

Push Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

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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07 Feb WOD – Tuesday 7 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
PARTNER CINDY

* 1 round each, at a time
AMRAP 20min
5 Pullups
10 Pushups
15 Squats

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

Do Beyond Rx’d programming for the day.
Hit this workout with everything you’ve got. Practice pacing the beginning and then emptying the tank in the final stages of the workout. Save nothing, as very soon it will no longer be practice, but game time!

Later in the day (OPTIONAL)

For time:
30 Burpee bar muscle ups

– Goal is under 5 minutes. Stay consistent and if the reps begin to get sloppy (excessive chicken wing!) call it done. Stay healthy and smart with our training.

3 Rounds for quality:
30 GHD sit ups
30 Hip extensions

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 Feb WOD – Monday 6 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Open Workout 16.1

AMRAP 20min
25ft Overhead Walking Lunge (95/65lbs)
8 Over the Bar Burpees
25ft Overhead Walking Lunge
8 Chest-to-Bar Pullups

PART 1:
NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class

Front Squat (pause)
3-2-2-1-1-1

– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR or heavier. Compare to 1/25/2017.

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

Rest 10 minutes

As many reps as possible in 10 minutes:
10 Thrusters (105/70)
2 Rope climbs (15ft.)

– Goal is 7+ rounds. Get back on that second rope climb as quick as you can, as that is where time will get away from you.

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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03 Feb WOD – Friday 3 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1 mile Run
50 KB Swing (32/24kg)
40 Box Jumps (24/20″)
30 KB Goodmornings
20 Parallette Passthroughs
10 KB TGU

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For Quality:
10 Rope Climbs (Legless)
OR
10 Peg Board ascents

– To add difficulty to the rope climbs, start and finish from a seated position. If this will be your first attempts at the Peg board, only go up halfway for each rep.

Rest 5 minutes

4 rounds for time:
1,000m Row
Rest 1:30 between efforts

– Goal is to hold a fast, consistent pace across the 4 intervals. We have done these intervals a few times, try to go 1 second faster off your best pace. Repeat throughout each attempt as best you can.

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 Feb WOD – Thursday 2 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Back Squat
2-2-2-2-2-2-2

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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01 Feb WOD – Wednesday 1 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

Min 1: 20/15 Cal Row
Min 2: 12 Handstand Pushup
Min 3: 50 Double Unders
Min 4: 6 Muscle Ups

PART 1:
To be done 30 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 1/16/2017 and try to go heavier.

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

Rest 20 minutes

For time:
100 Lunges (BW/.75BW)

– Put the bar on your back and start lunging. It will be heavy but practice spending time under loading and get 5 more steps than you think you can. Goal is to finish under 10 minutes.

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 Jan WOD – Tuesday 31 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 Power Clean (80% 1RM)
Rest 2min
30 Burpee
Rest 2min
20 Squat Clean
Rest 2min
20 Burpee

PART 1:
To be done 30 minutes before class

Power clean
3-3-2-2-1-1-1

– Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. As usual, clean and precise footwork is mandatory. Compare to 1/4 and try to go heavier.

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

Rest 20 minutes

For time:
50-40-30-20-10
KB swing (70/53)
GHD sit up

– Goal is to finish between 12-15 minutes. That means hanging onto that KB for big sets! If you have not been regularly doing GHD sit ups then cut each set in half for that movement and try to finish under 10 minutes.

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 Jan WOD – Monday 30 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

11 Deadlift (245/175lbs)
11 DB Front Squat (55/35lbs)
11 Box Jump (32/24″)

PART 1:
To be done 30 minutes before class

Deadlift
3-3-3-3-3

– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/20/2017 and try to go heavier.

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

Rest 15 minutes

As many reps as possible in 20 minutes:
15 calorie Assualt bike (or 20 cal Row)
10 Bench press (BW/.75BW)

– 8-10 rounds is ideal here. If 10 bench at the RX weight can’t be done unbroken, scale down to where at least 3 rounds can be done without racking the bar mid-set.

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 Jan WOD – Friday 27 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Squat Snatch
2-4-2-4-2-4

 

WOD
AMRAP Surprise

Do Beyond Rx’d programming for the day.

Rest 10 minutes

“BSU”
3 rounds for time:
7 Thruster (165/115)
15 Muscle ups
7 Power snatch (65/115)

– Under 15 minutes is a time to shoot for if muscle ups are not a strength. Manage your time well and realize that’s 5 minutes per round. Break those muscle ups in smart sets, well before fatigue sets in. If muscle ups really fatigue, have a 25 minute cut off.

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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