0

12 Jan WOD – Friday 12 January 2024

CROSSFITREST AND RECOVERY

WOD:

480m Run / 500m Row @ 80% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

 

480m Run / 500m Row @ 90% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

 

480m Run / 500m Row @ 80% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

 

480m Run / 500m Row @ 90% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

 

TARGET SCORE (24 minute total WOD)
Target Time each set: sub 2.30 minutes
Time Cap each set: 3 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! We are practicing how to ramp up gears working as time goes on in a workout, and switch between them.

How it should Feel: GASSY and/or LACTIC ACID PARTY! This one will have your lungs on fire! Your legs will quickly be pumped with the intensity and quick changeover between modalities!

 

WORKOUT STRATEGY & FLOW
Run/ Row: Keep that dialed in pace! Don’t worry about what your PR pace is necessarily, but go off how you’d feel today compared to 100%.

 

Strength & Skill
Barbell Cycling
Squat Clean Cycling

 

EMOM 4 Minutes
5 Squat Cleans (60/40) or @50% or less of 1RM

-rest 1 minute-

 

EMOM 4 Minutes
4 Squat Cleans (70/50) or @60% or less of 1RM

-rest 1 minute-

 

EMOM 4 Minutes
3 Squat Cleans (80/60) or @75% or less of 1RM

 

Barbell Cycling
You will begin to see barbell cycling as we approach the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. There will be a combination of this barbell work alone, as well as in combination with monostructural and/or gymnastic movements. Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Target score
Weight/load is your score.

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.

How it should Feel: Muscular Endurance and/or Heavy. The reps will add up and you will experience some fatigue but it should be manageable.

 

STIMULUS and GOALS
Squat Cleans: We are working on building Clean capacity at ascending weight. We would love touch’n go reps today at least to start. You may go to quick singles as needed, as the load increases.

 

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

11 Jan WOD – Thursday 11 January 2024

CROSSFITREST AND RECOVERY

WOD:
21-15-9
Devil Press (2×50/35)
42-30-18
Chest to Bar Pull Ups

 

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

 

STIMULUS and GOALS
How to Pace: PAIN! Let’s start Thursday with a bang and see how deep you will go into the darkness. Just keep moving is going to be the point of emphasis here; doesn’t have to be fast, just steady.

How it should Feel: PAIN CAVE!!! don’t sit there and feel sorry for yourself. It will all be over soon.

 

WORKOUT STRATEGY & FLOW
Devil Press: Weight is moderate, but the goal should be a near non-stop effort where if you need it break then do so at the bottom of the burpee. Be aggressive with your hips and launch the weight overhead.

Chest to Bar Pull Ups: 3-4 sets should be the goal here. Going too big on sets may fry your arms to the point of no return. Break before they make you break, don’t live in the chalk bucket, and try not to rest longer than you work.

 

Strength & Skill

*Do a set every 2 minutes. Barbell Bench Press.

10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

10 Jan WOD – Wednesday 10 January 2024

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk

 

WOD: AMRAP 14 Minutes
14/11 Calorie Row/ 220m Run
14 Deadlifts (80/60)
28 Crossovers

 

TARGET SCORE
Target Rounds: 10+
Minimum Rounds before Scaling: 6

 

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Let’s try to start and end with the same pace here. Keep each station smooth and consistent while using the time between stations as rest. Your grip is going to be under constant tension, so be smart and take calculated breaks to avoid burning out.

How it should Feel: GASSY into CARDIO! Short reps with a lot of up and down will keep the heart rate elevated. It’s up to you to control it and keep your composure.

 

WORKOUT STRATEGY & FLOW
Row / Run: Steady, moderate effort (70-75%) across. This almost turns into the active recovery.

Deadlift: Weight is light (-40%) where all reps could be completed unbroken. But it might be smart to break into two quick sets to save the grip. Breathe and make sure you stand up all the way.

Single Under Crossover: Depending on your skill, this could be the area where you get hung up. The goal should be 1-3 sets, so adjust if needed to avoid breaking every couple of reps.

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

09 Jan WOD – Tuesday 9 January 2024

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Front Squat @ 65% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 75% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat

 

WOD: 3 sets
30 Wall Balls (7/5kg)
20 Wall Balls (10/7kg)
10 Wall Balls (15/10kg)

– Rest 3:00 between sets –

*10/9ft for all reps

 

Wall Ball Option with 1 weight
3 Sets:
20 Wall Balls (10/7)
30 Air Squats
20 Wall Balls (10/7)
-rest 3 minutes between sets-

 

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 4 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! All the wall balls today, it’s going to be a mental test, that’s for sure. Grind through these sets and see if you can stay aggressive while avoiding over-resting, no matter how bad it hurts.

How it should Feel: LACTIC ACID PARTY! You might have to go up a pant size after this workout. Legs will swell up; shake it out during the rest and be sure to stretch well afterward.

 

WORKOUT STRATEGY & FLOW
Wall Balls: Reps go down, but weights increase every set. Test the waters on the first time through and see if you can go unbroken. Focus on big hips and breathing through the motion while keeping transitions around 10-15 seconds. Roll the shoulders out with every throw.

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

08 Jan WOD – Monday 8 January 2024

CROSSFITREST AND RECOVERY

WOD: 5 sets (1 set every 3 minutes)
9 Shoulder to Overhead (60/40kg)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)

 

* Ideally Scale to stop any remaining reps by 2 minutes and rest the remaining 1 minute

** Score total number of Toes 2 Bar + Kg for Shoulder to Overhead

 

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

 

STIMULUS and GOALS
How to Pace: CHALLENGE! 5 sets where your shoulders will be under constant duress. The goal is consistent sets and pacing across while keeping the time between stations at a minimum. The goal is to have at least 60 seconds of rest each set.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Move with a purpose and use the recovery time to get the heart rate down and shake the arms out.

 

WORKOUT STRATEGY & FLOW
Toes to Bar: 7 is minimal, but really the goal is 1-2 sets. Big hips every time!

Bar Facing Burpees: Just stay moving, don’t go all out, but keep the tempo up and try not to stop.

Shoulder to Overhead (strict, push press or push jerk): Regardless of what weight or style you choose, unbroken is the standard we want across all sets.

 

Strength & Skill
2 Times Through
For Time:
10 Power Snatch @ 35/25kg or 60-65%
8 Power Snatch @ 40/30kg or 65-70%
6 Power Snatch @ 50/40 or 70-75%
4 Power Snatch @ 60/45 or 75-80%
2 Power Snatch @ 70/50kg or 80-85%
*Rest 3-5 Min and then repeat.

*The goal is to cycle these or perform fast singles. Score times 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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

05 Jan WOD – Friday 5 January 2024

CROSSFITREST AND RECOVERY

WOD: 5 sets.
AMRAP 2 minutes
6 Ring Muscle Ups/ 9 Chest 2 Bar Pullups
12 Dumbbell Box Step Up (2×22.5 / 15)
Max Power Cleans (70/45) (or Heavy Single or DBL KB/DB’s)
-rest 2 minute between sets-

 

TARGET SCORE
SCORE = ONLY number of cleans each set
Target Reps each set: 5+
Minimum Reps before scaling each set: 3

 

STIMULUS and GOALS
How to Pace: CHALLENGE! 2 minutes is not much time so come out moving with a push-pace effort. The grip will be emphasized here, as each movement will attack your forearms.

How it should Feel: LACTIC ACID PARTY! Get the ice buckets out and be ready lay the arms in them.

 

WORKOUT STRATEGY & FLOW
Kipping Ring Muscle Up: Unbroken would be awesome, so make it happen. Focus on relaxing your hands at the top so the grip isn’t smoked.

Double Dumbbell Box Step Up: Just pick them up and move! We want a non-stop effort here, so use the momentum of the dumbbells to propel yourself up.

Power Clean: Moderate weight (under 70% of 1RM) and will feel heavier on that first pull. Fast and consistent singles will be the safe bet, so try to attack.

 

Strength & Skill
Squat Cleans
x4 @ 7/10 RPE
x4 @ 7.5/10 RPE
x3 @ 8/10 RPE
x3 @ 8.5/10 RPE
x2 @ 9/10 RPE
x2 @ 9/10 RPE

* Try hold onto the bar for 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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE