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29 Aug WOD – Tuesday 29 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Zercher Squat / Front Squat
3-3-3-3-3-3-3

PART 1:

To be done 30 minutes before class

Deadlift
3-3-3-3-3-3-3
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

8 rounds for quality:
10 strict L-pull ups
10 strict HS push ups
20 Hip extensions

– Goal is to complete the reps with as few breaks as possible. Set a 30 minute cap for this. Even though it is not timed, do not exceed 30 minutes of work on this. Use a band around some J-hooks on the rig to sit on for assistance in the L-pull up if needed.

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 Aug WOD – Monday 28 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

100m KB overhead carry (24/16kg)
10 KB swing
100m row
200m KB overhead carry
20 KB swing
200m row
300m KB overhead carry
30 KB swing
300m row
400m KB overhead carry
40 KB swing
400m row

PART 1:

To be done 30 minutes before class

Strict Press
3-3-3-3-3-3-3
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

8 rounds for time:
200m Sprint (50m, down & back, down & back)
-rest 2 minutes

– Goal is to finish each round in under 1 minute or faster. Be quick, with short steps, during the change of direction. Compare times to 8/11.

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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23 Aug WOD – Wednesday 23 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

400m run
50 air squats
7 muscle ups
10 hang power clean (135/95lbs)

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For quality:
50 Strict Pull-ups
50 Strict Ring dips
50 Triple unders

– Goal is to complete the reps in as few sets as possible.

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 Aug WOD – Tuesday 22 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds
1min hip extension
1min handstand walk
1min box jump (20″)
1min burpee
1min rest

PART 1:

To be done 45 minutes before class

Snatch-grip Deadlift
3-3-3-3-3
– Use the heaviest weight you can for each set.

Sumo Deadlift
3-3-3-3-3
-Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

For time:
100 GHD sit ups

– Scale to 60 reps if you have not been doing this movement regularly. Compare to 7/18.

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 Aug WOD – Monday 21 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Weighted Pull-up
3-3-3-3-3

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

As many reps as possible in 7 minutes:
50 double unders
10 Overhead squats (135/95)

– Goal is to get 6+ rounds. Being consistent on the double unders is a necessity on this one.

Rest 20 minutes

10 Rounds for Time:
250m Row
– rest 2 minutes

– Goal is to finish each round in under 1 minute or faster. Compare times with 7/31.

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 Aug WOD – Friday 18 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12min

 

1min squat hold holding KB (16/12kg)
10 broad jumps
20 walking lunges

To be done 30 minutes before class

As many reps as possible in 12 minutes:
9 DB Deadlift (60/40)
6 Burpees
3 DB Power clean (60/40)

– Goal is to get at least 12 rounds, with great scores at 14+. Only one head of each DB needs to touch the ground on each rep.

Do the gym programming (RX’d or competitor) 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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17 Aug WOD – Thursday 17 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 20min

 

1 squat 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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16 Aug WOD – Wednesday 16 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

80 pullups
Every time you break, perform 5 over/unders 
40 chest to bar pullups
Every time you break, perform 5 over/unders
20 strict pullup
Every time you break, perform 5 over/unders

PART 1:

To be done 30 minutes before class

On the minute for 20 minutes:
1 Clean & Jerk
– Build in weight across the 20 minutes. Compare to 7/31.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

For time:
50-40-30-20-10
KB Swing (53/35)
Goblet Squat (53/35)

– Goal is to finish in a few sets as possible. How far can you go without setting the KB down?

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 Aug WOD – Tuesday 15 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10-9-8-7-6-5-4-3-2-1

Clean  & Jerk
Strict HSPU
Parallel ring row

PART 1:

To be done 45 minutes before class

Snatch
1-1-1-1-1
-Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

For time:
50m HS Walk

– Goal is to complete as fast as possible and in as few breaks as possible.

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 Aug WOD – Monday 14 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
bench press
3 x 8 reps

 

Part 2:
10 DB thrusters (50/35lbs)
20 lateral box jump overs (24/20″)
30 DB thrusters
60 double unders

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

3 rounds for quality:
25 Hip extensions
2 Rope climbs (L-sit)

– Hold a (25/15lb) plate on the hip extensions to add difficulty. The rope climbs will start and finish in the seated position. Compare to 7/7.

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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