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02 Nov WOD – Friday 2 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #1

EMOM for as long as possible.

 

5 HSPU
6 Toes-to-Bars
7 Thrusters (95/65 lb.)

*Compare to May 2, 2018.

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
Bench Press
3-3-3-3-3
– Use the heaviest weight you can for each set.
Strict pull up
5×15
-Do 15 reps, or as close to 15 as you can, after each set of the bench press
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
Tabata L-sit
8 rounds: 20s on, 10s off
-Scale to a reverse Tabata (10s on, 20s off) if needed. Compare to 10/8.

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 Nov WOD – Thursday 1 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Deadlifts

5-5-5

 

REST 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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31 Oct WOD – Wednesday 31 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

“Angie”

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

 

To be done 30 minutes before class
“Angie”
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
– Goal is to finish under 15 minutes, with really fast times under 13. This is a great test of basic bodyweight strength. So hit this one hard to get a accurate idea of whether these are a strength or a weakness to keep working on.  Compare to 10/31/17.
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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30 Oct WOD – Tuesday 30 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

San Francisco Crippler

30 Back Squats (225/135 lb.)
1-mile Run

 

To be done 45 minutes before class
Push Press
3-3-3-3-3
-Use the heaviest weight you can for each set.
Weighted Pull up
3-3-3-3-3
-Use the heaviest weight you can for each set. Alternate sets with the Push press.
Every minute for 10 minutes:
50ft HS walk
– Goal is to complete a challenging distance each minute. Scale to a shorter distance, if necessary, or add some obstacle to traverse if you need more challenge.
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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29 Oct WOD – Monday 29 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Rope Climbs
30 D-Ball Slams
30 Burpees to Jumping Pull-ups
60 DB Alt. Power Snatches (50/35 lb.)
30 Inverted Ring Rows
30 Over-the-Shoulder D-Ball Tosses
30-cal. Row

 

To be done 45 minutes before class
For time:
21-15-9
Pull-up
Deadlift (225/155)
– Goal is under 3 minutes. Fast and unbroken
Rest 6 minutes
For time:
15-12-9
Chest to bar pull ups
Power Snatch (115/75)
– Goal is also under 3 minutes. Might not be unbroken, but keep it fast.
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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26 Oct WOD – Friday 26 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 OH Squat at 80%
EMOM for 5 min.
Rest 2 min.

 

5 OH Squat at 70%
EMOM for 5 min.
Rest 2 min.

 

7 OH Squat at 60%
EMOM for 5 min.

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
4 rounds for individual times:
400m Run
OR
500m Row
– Rest 3 minutes between rounds
– Goal is to maintain the fastest times across all 4 rounds, as your slowest time is your score. Do the opposite of what you chose for the 5K on Monday.
3 rounds for quality:
20 GHD Sit up (14/10# med-ball)
20 Ring rows (as difficult 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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25 Oct WOD – Thursday 25 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Fight Gone Bad

3 Rounds

1 min. Wall Balls
1 min. Sumo Deadlift High Pulls
1 min. Box Jumps
1 min. Push Presses
1 min. Rowing (calories)
Rest 1 minute

 

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and Press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

 

REST 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 Oct WOD – Wednesday 24 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30-20-10
Deadlifts (315/205 lb.)
Hang Power Cleans (225/155 lb.)
Shuttle Runs (20 m)

 

Do the gym programming (RX’d or competitor) for the day.
Yoke Carry
7 x 30ft.
-Find the heaviest yoke carry you can complete unbroken for 30ft.
3 rounds for quality:
15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)
25 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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23 Oct WOD – Tuesday 23 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 5 min.

15 DB Front Squats
15 DB Bench Presses

AMRAP 5 min.
DB Woman-Makers

AMRAP 5 min.
DB Man-Makers

50/35 lb.

 

To be done 45 minutes before class
5 Rounds:
Bench Press x Max reps (225/155)
Weighted Pull up x 2 attempts for max reps
-You get two attempts at each weight for the pull ups for max reps. Weights are:
Round 1: (50/25)
Round 2: (40/20)
Round 3: (30/15)
Round 4: (20/10)
Round 5: (10/5)
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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22 Oct WOD – Monday 22 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Wall Climbs
20 Strict Handstand Push-ups
30 Parallette Pass-Throughs
40 Pull-ups
50 Box Jump-overs (24/20 in.)
60 Hip Extensions
70 Double-unders

 

Do the gym programming (RX’d or competitor) for the day.
Later in the day,
For time:
5K Run
OR
5K Row
-Goal is test your 5K on either the run or row. Pick one, ideally the one you want to do less.

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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