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22 Dec WOD – Thursday 22 December 2016

BEACH WODCROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

EMOM every 8 minutes for 32 minutes
800m Run
40 Situps
40 Back Extensions

 

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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21 Dec WOD – Wednesday 21 December 2016

BEACH WODCROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

Part 1

Work Up to a Heavy 1RM Weighted Pullup

 

Part 2

6 Rounds
400m run
Max reps pullups

Do Beyond Rx’d programming for the day.

Rest 10 minutes

10 rounds for reps:
30s max Burpees
30s rest
30s max DB Thruster (45/30)
30s rest

– Goal is to get at least 10 reps on each interval. This is scored by lowest round for each movement, so consistency is key!

For quality:
50 hip extensions (35#/25#)
– complete 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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20 Dec WOD – Tuesday 20 December 2016

BEACH WODFITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

8 Rounds
100m Plate Carry
8 Burpees
16 Ground to Overhead

10 Rounds
100m Plate Carry
8 Burpees
16 Ground to Overhead

10 Rounds
100m Plate Carry (25/20 kg)
8 Burpees
16 Ground to Overhead

To be done 45 minutes before class

Hang Power clean
3 x max reps (225/155)

Hang Power Snatch
3 x max reps (185/125)

Muscle ups
3 x max reps

– Try to get at least 10 reps each time. Rest as needed between efforts. Lower the weight if needed so that you can accomplish at least one set of 10.

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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18 Dec WOD – Monday 19 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

10 Burpee
20 Deadlifts
30 Fast Feet
AMRAP KB Swing for remaining 4min

10 Deadlift
20 KB Swings
30 Fast Feet
AMRAP Burpees for remaining 4min

10 Burpee
20 KB Swings
30 Fast Feet
AMRAP Deadlifts for remaining 4min

10 Burpee
20 Deadlifts (135/95lbs)
30 Double Unders
AMRAP KB Swing (24/16kgs) for remaining 4min

10 Deadlift
20 KB Swings
30 Double Unders
AMRAP Burpees for remaining 4min

10 Burpee
20 KB Swings
30 Double Unders
AMRAP Deadlifts for remaining 4min

10 Burpee
20 Deadlifts (135/95lbs)
30 Double Unders
AMRAP KB Swing (24/16kgs) for remaining 4min

10 Deadlift
20 KB Swings
30 Double Unders
AMRAP Burpees for remaining 4min

10 Burpee
20 KB Swings
30 Double Unders
AMRAP Deadlifts for remaining 4min

PART 1:
To be done 30 minutes before class

Back Squat
1 x 20 reps
– Warm up to a heavy set of 10 (not 10RM!) on the back squat. Then, try for one unbroken set of 20 reps at that weight. This is one of the best ways to build mental toughness, so commit to it and grind it out!

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

Rest 15 minutes

3 rounds for quality:
15 Good mornings
15 Strict toes to bar
– Looking for good quality movement here. Keep those good mornings relatively light.

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 Dec WOD – Friday 16 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

CROSSFIT TOTAL
1RM Back Squat
1RM Deadlift
1RM Press

CROSSFIT TOTAL
1RM Back Squat
1RM Deadlift
1RM Press

CROSSFIT TOTAL
1RM Back Squat
1RM Deadlift
1RM Press

Do Beyond Rx’d programming for the day.

Later in the day (OPTIONAL)

Run 5k

– Do not let this detract from your effort and attention to the Crossfit Total in class. This is just a way to get some blood moving and evelate your breathing a bit after those max attempts.

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 Dec WOD – Thursday 15 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

30sec – 60sec – 90sec – 120sec
Pushup
Plank Hold
Broad Jump
Wall Squat Hold (Back against Wall)
Rest

30sec – 60sec – 90sec – 120sec
Pushup with Deficit
Plank Hold
Broad Jump
Wall Squat Hold (Back against Wall)
Rest

30sec – 60sec – 90sec – 120sec
Pushup with Deficit
Plank Hold
Broad Jump
Wall Squat Hold (Back against Wall)
Rest

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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14 Dec WOD – Wednesday 14 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12min
100m Run
4 Power Clean
4 Hang Power Clean

AMRAP 12min
100m Run
4 Power Clean (155/115lbs)
4 Hang Power Clean

AMRAP 12min
100m Run
4 Power Clean (205/145lbs)
4 Hang Power Clean

Do Beyond Rx’d programming for the day.

Rest 20 minutes

4 rounds for time:
1,000m Row
15 Toes to bar
10 Box jump over (24″/20″)
15 Toes to bar
10 Box jump over (24″/20″)

– Goal is to try and finish this in under 26 minutes. You may not touch the box on the jump overs; clear the box as you jump from one side to the other.

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 Dec WOD – Tuesday 13 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

18-15-12-9-6-3
Burpee
Jumping Pullup
Front Squat

21-18-15-12-9-6-3
Burpee Pullup
Front Squat (115/75lbs)

21-18-15-12-9-6-3
Burpee Pullup
Front Squat (135/95lbs)

To be done 30 minutes before class

Bench press
1-1-1-1-1-1-1
– Go for a 1 rep max on the bench press. You get seven attempts to build up to the heaviest weight possible.

Every 30s for 10 minutes:
2 false grip pull ups, 1 strict muscle up, 2 ring dips
– This is to be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up. Compare to 11/18 when we did this last.

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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11 Dec WOD – Monday 12 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
1 Hang Power Snatch
2 OH Squat
Every 3min 5 Rounds

Part 2:
Power Snatch
AMRAP 2min
Rest 2min
Power Snatch
AMRAP 2min

Part 1:
1 Hang Squat Snatch
2 OH Squat
Every 3min 5 Rounds

Part 2:
Power Snatch @ 65% above
AMRAP 2min
Rest 2min
Power Snatch @ 45% above
AMRAP 2min

Part 1:
1 Hang Squat Snatch
2 OH Squat
Every 3min 5 Rounds

Part 2:
Power Snatch @ 70% above
AMRAP 2min
Rest 2min
Power Snatch @ 50% above
AMRAP 2min

Do Beyond Rx’d programming for the day.

Rest 10 minutes

On the minute for 10 minutes:
Odd: 25 Wallball (30/20#)
Even: 50 Double unders

– Goal is to complete each set unbroken with the minute. Start with a (20/14#) ball if you did not previously complete this on October 10th, and complete the work without timing out. For those that did complete this, its time to progress up to a heavier ball. Start with 20 wallball reps per round if this is your first time using a 30# ball.

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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09 Dec WOD – Friday 9 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 30min
100 Single Unders
50 Wall Ball
25 Box Dips

AMRAP 30min
100 Double Unders
100 Wall Ball (20/14lbs)
50 Ring Dip

AMRAP 30min
150 Double Unders
100 2-fer-1 Wall Ball (20/14lbs)
50 Ring Dip

PART 1:
To be done 30 minutes before class

Back Squat
7×1

– Build to a heavy single, not a max, and try to make 7 reps at that weight. Do not try to max, even if it’s feeling good. Work on consistent, successful, heavy reps.

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

Rest 10 minutes

For time:
100 GHD Sit ups

– Goal is to finish in under 5 minutes. If not done with 50 reps by 3 minutes or 75 reps by 4 minutes, stop the workout at those checkpoints.

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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