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04 Jan WOD – Thursday 4 January 2024

CROSSFITREST AND RECOVERY

WOD: “FIGHT Gone Wrong”
(1 round = 6 minutes)
4 Rounds For Total Reps in 23 minutes

1 minute Wall Ball Shots (10/7)
1 minute Sumo Deadlift High-Pulls (BB 30/25kg) / KB SWINGS 24/16kg
100m MB Run
1 minute Push Press (BB 30/25kg) (DB 15/10kg)
1 minute Row (calories)/ 200m Run
1 minute Rest

 

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

 

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Ball Shots in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

 

Strength & Skill
Back Squat
5 sets of 5-10 reps
@ 8/10 RPE

 

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 Jan WOD – Wednesday 3 January 2023

CROSSFITREST AND RECOVERY

WOD: 5-10-15-20-15-10-5
Chest to Bar Pull Ups
GHD Sit Ups/ x2 Abmat MB Situps
Box Jumps

 

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! This one is going to get worse before it gets better! Make sure to treat earlier rounds accordingly and save some push for once you are past the halfway point!

How it should Feel: MUSCULAR ENDURANCE! This one will be a core and shoulder pump! Keep a tight midline, move efficiently, and don’t be afraid to take quick rest breaks.

 

WORKOUT STRATEGY & FLOW
Chest to Bar: Smooth sets that are bigger for you are the aim. Don’t feel rushed but don’t take more time than needed to get moving after transition. A tight, efficient kip will pay off here!

GHD Sit Up: Be snappy on these and remember arm engagement on the turnover!

 

 

Strength & Skill
*Do a set every 2 minutes.

6 Front Rack Lunge @ 6/10 RPE
6 Front Rack Lunge @ 6/10 RPE
6 Front Rack Lunge @ 7/10 RPE
6 Front Rack Lunge @ 7/10 RPE
*10 Heel Elevated Front Squat after each 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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02 Jan WOD – Tuesday 2 January 2024

CROSSFITREST AND RECOVERY

Strength & Skill

15 minute AMRAP
3-6-9-12-15…
DB Alt Snatches
DB Box Step Overs
DB Goblet Squat
100m Run

 

WOD: 3 Sets (1 set every 3 minutes)
100 Double Unders
30 Push Ups

 

TARGET SCORE
Target Time each set: 1 minute 30 seconds to 1 Minute 45 seconds
Time Cap each set: 2 minutes

 

STIMULUS and GOALS
How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!

How it should feel: MUSCULAR ENDURANCE! We will be working on push up volume while under fatigue.

 

WORKOUT STRATEGY & FLOW
Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!

Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 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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30 Dec WOD – Saturday 30 December 2023

CROSSFITREST AND RECOVERY

WOD: MURPH

1600m Run / 200m Row/ 120/84 Cal AB
100 Pull-Ups
200 Push-Ups
300 Air Squats
1600m Run / 200m Row/ 120/84 Cal AB

 

Options:

or x 20 Rounds of
5 Pull-Ups
10 Push-Ups
15 Air Squats

or 10 Rounds of
10 Pull-Ups
20 Push-Ups
30 Air Squats

or 5 Rounds of
20 Pull-Ups
40 Push-Ups
60 Air Squats

or 2 Rounds of
50 Pull-Ups
100 Push-Ups
150 Air Squats

 

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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29 Dec WOD – Friday 29 December 2023

CROSSFITREST AND RECOVERY

WOD: AMRAP 25 Minutes
With DBs or KBs
100m Farmers Carry 25/17’5kg
DBL DB Man Makers 10/10
Single DB Russian Twist 10/10
DBL DB Reverse Lunges 10/10
200m Run

 

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Aim to hold a pace that you know for sure you can stay consistent across. Going too hard will put you in a deficit where you can’t give a solid effort on the bonus movements.

How it should Feel: CARDIO! Just a steady and non-stop effort is all we are looking for. Put on some tunes, and we will see you on the other side.

 

WORKOUT STRATEGY & FLOW
Man Makers: Use total body, pushing and pulling with legs and arms together will help a tone across the long workout. Keep your head and chest up to allow yourself to breathe better. The pacing is steady and moderate all the way through.

Lunges: Smooth, breathable walking pace that doesn’t blow up the lower body. Weight is moderately-light just to walk (not sloth-like) and focus on getting your heart rate under control.

 

Strength & Skill
*Do a set every 3 minutes.

14 Front Rack Reverse Lunges @ 6.5/10 RPE
12 Front Rack Reverse Lunges@ 7.5/10 RPE
10 Front Rack Reverse Lunges @ 8.5/10 RPE
10 Front Rack Reverse Lunges @ 9/10 RPE

*10 Single Arm Dumbbell Suitcase Hold Heel Elevated Squat after each 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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28 Dec WOD – Thursday 28 December 2023

CROSSFITREST AND RECOVERY

WOD: 25 minute AMRAP
10x HSPU or 15/10x Pushups
12x Box Jumps (24/20)
14x Toes to Bar
16x Abmat Situps
200m Run

 

Strength & Skill
*Do a set every 1 minute and 30 seconds.

Clean off the Floor Front Squats
1 x Clean plus 5 x Front Squats 6.5/10
1 x Clean plus 5 x Front Squats 7/10
1 x Clean plus 5 x Front Squats 8/10
1 x Clean plus 5 x Front Squats 9/10

 

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 Dec WOD – Wednesday 27 December 2023

CROSSFITREST AND RECOVERY

Strength & Skill

KB/ DB Cluster Complex

Squat Clean Cluster x5 reps each side
(Swing, Clean, Squat, Thruster)
x 5reps @ 6/10
x 5reps @ 7/10
x 5reps @ 8/10
x 5reps @ 9/10 (x2sets)

 

WOD: 5 Rounds for Time
21 KB Swings
15 Chest to bar pull ups/ Ring Rows
9 Thrusters (BB@60/45kg) (DB@2×25/17.5)
100m MB Carry Run

 

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 Dec WOD – Friday 22 December 2023

CROSSFITREST AND RECOVERY

WOD: 
2000m Row/ 1600m Run/ AB
10 Rounds of Strict Cindy
2000m Row

 

*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

 

TARGET SCORE
Target Time: sub 30 minutes
Time Cap: 40 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! It’s a long one so aim to stay at a moderate and consistent pace that keeps you moving at a non-stop effort. The only breaks taken should be between the stations, not during. Use the clock as a pacesetter through the round of Cindy and see if you can hang on from start to finish.

How it should Feel: CARDIO!
All gas and no breaks in this one. Don’t stomp on the pedal; just put it on cruise control and enjoy the ride.

 

WORKOUT STRATEGY & FLOW
Row/ Run: Moderate pacing and focus on keeping your breathing under control and not blowing up your legs. Focus on relaxing your upper body as much as possible.

Strict Pull Ups: Anything but singles is what we’d love! Don’t be a one-and-drop kind of person. Try to sleep 2-3 reps before a quick shake is needed.

Push Ups: You either have it or you don’t, so stay in your lane, and if you can’t stay unbroken comfortably then aim for 2-3 quick sets.

Air Squats: Non-stop but at a smooth and steady pace that does not blow up your legs or heart rate.

 

Strength & Skill

14 DB Racked or Back Rack Reverse Lunge @ 6/10 RPE
12 DB racked or Back Rack Reverse Lunge @ 7/10 RPE
10 DB Racked or Back Rack Reverse Lunge @ 8/10 RPE
8 DB Racked or Back Rack Reverse Lunge @ 9/10 RPE

*10 Single Arm Kettlebell Front Rack Heel Elevated Squats after each set. Score these in notes.

 

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 Dec WOD – Thursday 21 December 2023

CROSSFITREST AND RECOVERY

WOD:

12 Wall Walk
24 x KB Swings (32/20kg)
10 Wall Walk
20 x KB Swings (32/20kg)
8 Wall Walk
16 x KB Swings (32/20kg)
6 Wall Walk
12 x KB Swings (32/20kg)
4 Wall Walk
8 x KB Swings (32/20kg)
2 Wall Walk
4 x KB Swings (32/20kg)

 

TARGET SCORE
Target Time: sub 15 minutes
Time Cap: 20 minutes

 

STIMULUS and GOALS
How to Pace: GRIND! Smooth and steady throughout. This workout has built-in rest from transitioning to the next movement and adding weight to the bar. Control your heart rate early on and keep the pace at a moderate level to save some energy for those last 2 weights.

How it should Feel: MUSCULAR ENDURANCE! Increased weight as fatigue builds is an amazing challenge to overcome. How well can you move while under heavy duress? Be smart and listen to your body so you are not stuck staring at the bar for an extended period.

 

WORKOUT STRATEGY & FLOW
KB SWINGS: Work hard across all sets. At least the reps decrease as the workout progresses
Wall Walks: Smooth, don’t go crazy on these, but try not to over-rest at the bottom. Find a grind balance in tempo and calculated breaks to keep the shoulders somewhat calm.

 

Strength/Metcon:

7 minute AMRAP
12x Double DB Thruster (2×25/17kg)
or Barbell @ 50/35kg
100m Run

 

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 Dec WOD – Wednesday 20 December 2023

CROSSFITREST AND RECOVERY

WOD: 2 Sets
Row
300m @ 90% effort
300m @ 70% effort
300m @ 80% effort
300m @ 95% effort

-rest 3 minutes-

 

Run
220m @ 90% effort / AB 15/12 Cal
220m @ 70% effort
220m @ 80% effort
220m @ 95% effort

-rest 3 minutes-

 

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap: NONE – if you have a hard cut off at 60 minutes, cap yourself at 5 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE and STEADY! We are learning how to switch “gears” today! We want you to focus on hitting the exact pacing (provided above) and go based off of your perceived effort today.

How it should Feel: GASSY! The intensities will range but it will be a great workout to move in and out of your “gears” and see how your body reacts and adapts to each one.

Row: Be sure to pay attention to the pacing as you near the end. Use the first 25-50m of each row/ski to dial in on the pacing. Focus on breathing and keeping your heart rate under control.

Run: Same approach here as the ergs. Slow/speed up your cadence when the time has come. Make sure during the slower runs you really focus on relaxing the upper-body and somewhat recovering your breathing.

 

Strength & Skill:
*Do a set every 1 minute and 30 seconds.
4 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 75% 1 RM Front Squat
2 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat

*Tempo 2-2-2-2

 

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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