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12 Sep WOD – Wednesday 12 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 16 minutes

40 Double-unders
20 Push-ups
10 Ring Dips

To be done 45 minutes before class
Push Jerk
1-1-1-1-1
– Build to a heavy single for the day. Take no more than 10 minutes. Must be Power/Push Jerk, no split or squat for today.
Then,
7 rounds for time:
20 GHD sit ups
20 Single arm DB Push Jerks (70/50)
– Goal is to finish under 15 minutes. You must complete 10 reps on each side during each round of the jerks, however you may switch hands anytime.
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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11 Sep WOD – Tuesday 11 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean
3-3-3-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
“Amanda .45”
For time:
13-11-9-7-5
Ring Muscle up
Squat Snatch (135/95)
– Goal is to finish under 15 minutes, and under 12 minutes if you have good capacity with muscle ups. Steady, consistent sets will pay off in those later rounds and prevent too much slow down from failed 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.

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10 Sep WOD – Monday 10 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

 

2 Rounds of:

10 Deadlift (225/155 lb.)
10 Toes-to-bar

With time remaining of 5 min perform AMRAP Calories Row

To be done 60 minutes before class
Deadlift (deficit)
2-2-2-2-2-2
– Use the heaviest weight possible on each set. These are to be performed with a 4” deficit. Stand on a jerk block or bumper plate to create the deficit.
2 rounds for time:
50ft Yoke carry
50ft HS walk
50ft Sled rope pull (hand over hand)
50ft HS walk
– Goal is to finish under 8 minutes. The sled should be light, no more than (50/35), but also depends on the surface you are pulling on. The yoke should be 2-3x BW. Have fun!
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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07 Sep WOD – Friday 7 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Work up to a Heavy 2 rep Hang Power Snatch

 

Then perform:

 

200-m Run with MB (20/14 lb.)
20 Power Snatch (95/65 lb.)
400-m Run
20 Power Snatch
200-m MB Run

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
3 rounds for time:
500m Row
20m Sled push (moderate)
3 Deadlift (405/275)
– Goal is to finish under 12 minutes. Stick to a good pace on the row and load the sled to a weight in which you can complete the push in under 45s.
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
3 x 15 GHD with a Med-ball (25/20)

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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06 Sep WOD – Thursday 6 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50 Weighted Hip Extensions (25/15 lb.)
40 Slam Balls (40/30 lb.)
30 Parallette Pass-throughs
20 Dble KB Deadlifts (32/24 kg.)
10 Muscle-ups

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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05 Sep WOD – Wednesday 5 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Work up to a Heavy 3 Pause Front Squats + 2 Front Squats

 

Then perform:

As far as possible in 15 min.

2 Front Squats (95/65 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each movement every round.

To be done 45 minutes before class
For time:
1-2-3-4-5-6-7-8
Ring Muscle up
Power clean (225/155)
– Goal is to finish in under 12 minutes, with great times under 8 minutes. Resist the temptation to come out real aggressive on those first rounds, as the real work doesn’t start until you get to the 5’s.
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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04 Sep WOD – Tuesday 4 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6 rounds

30 sec. Assault Bike
30 sec. Rest
30 sec. Box Jumps (20 in.)
30 sec. Rest
30 sec. DB Hang Power Cleans (50/35 lb.)
30 sec. Rest

PART 1:

To be done 30 minutes before class
3 Rounds for time:
20 Toes to bar
10 Sandbag cleans (100/70)
– Goal is to finish in under 4 minutes. Attack this workout, fast and aggressive sets. Be quick on the bag, and work on having a fast turnover between reps there.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
For time:
400m odd object carry (150/100)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front. Try to complete the distance in as few sets as possible. Compare to 4/2/18.

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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03 Sep WOD – Monday 3 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Press
5-5-5

Push Press
3-3-3-3-3

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For time:
15-12-9
Sumo Deadlift High Pull (135/95)
Chest to bar Pull ups
Rest 5 minutes
For time:
15-12-9
Push Press (135/95)
Ring dips
– Goal is to finish each couplet in under 5 minutes. Great times are closer to 3 minutes.

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 Aug WOD – Friday 31 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

40/30-Cal. Row
30 Deadlifts (155/115 lb.)
20 Lateral Box Jumps (20/16 in.)

To be done 60 minutes before class
Every minute for 10 minutes 
1 Power snatch
-Build to a heavy single for the day across the sets
Sumo Deadlift
3-3-3-3-3
Bench press
5-5-5-5-5
– Use the heaviest weight possible on each set. Compare the sumo deadlift and bench to 8/13 and try to go heavier if things are feeling good.
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 Aug WOD – Thursday 30 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Weighted Step-up
5 – 5 – 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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