0

03 Feb WOD – Wednesday 3 February 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Conditioning:
    Five sets of:
    Dumbbell Shoulder Press x 4-6 reps @ 2011
    Rest 60-90 seconds
    Farmer’s Carry x 100 Meters
    Rest 60-90 seconds

    SCORE PRESS WEIGHT

  • WOD A:
    Complete as many rounds and reps as possible in 4 minutes of:
    4 Strict Pull-Ups
    8 Push Presses (40/25kg)

    Rest 4 minutes, and then…

  • WOD B:
    Complete as many rounds and reps as possible in 4 minutes of:
    15 Kettlebell Swings (32/24 kg)
    15 Push-Ups

 

  • 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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

02 Feb WOD – Tuesday 2 February 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Jeremy:
    Complete as many rounds and reps as possible in 4 minutes of:
    5 Hang Squat Snatch
    10 Burpees Over the Barbell
    (Elite = 85/55 kgs, RX = 60/45 kgs, Scaled = 45/30 kgs)

    Rest 2 minutes, and then…

  • Ben:
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Power Cleans
    20 Pull-Ups
    (Elite = 85/55 kgs, RX = 60/45 kgs, Scaled = 45/30 kgs)

    Rest 2 minutes, and then…

  • Beau:
    Complete as many rounds and reps as possible in 4 minutes of:
    15 Box Jump-Overs
    30 Wall Ball Shots
    (Elite & RX = 24″/20″; Scaled = 24″/20″ Step-Overs Allowed)
    (Elite & RX = 10/7 kg; Scaled = 7/5kgs)

 

  • 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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

01 Feb WOD – Monday 1 February 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Take 10 minutes to build to a heavy-ish Front Squat, and then…

    Every 3 minutes, for 15 minutes (5 sets) of:
    Front Squat x 3-5 reps @ 30X1

  • WOD:
    Every minute, on the minute, for 15 minutes (5 sets each):
    Minute 1: 10 Ring Dips
    Minute 2: 10 Toes to Bar
    Minute 3: 15 Kettlebell Swings
  • Conditioning:
    Three sets of:
    Supine Ring Rows x 10 reps @ 2111
    Rest 30 seconds
    Side Plank x 45 seconds each side
    Rest 30 seconds

 

  • 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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

29 Jan WOD – Friday 29 January 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Take 20 minutes to build to today’s heavy Jerk
  • WOD:
    In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
    3 Power Cleans (60/40 kg)
    6 Shoulder to Overhead (60/40 kg)
    9 Push-Ups

 

  • 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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

28 Jan WOD – Thursday 28 January 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Gymnastics:

    Max time handstand hold
    Max time L-sit ring hold
    X 4 rounds

  • WOD:

    In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
    10 Goblet Carry Alternating Reverse Lunges
    10 Burpees

    Each team will get three stations: one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

  • 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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

27 Jan WOD – Wednesday 27 January 2016

CrossFitRest and Recovery

  • WOD A:
    For max reps:
    3 Minutes of Bar-Facing Burpees

Immediately followed…

  • WOD B:
    12 Minutes to Establish today’s 1-RM Clean & Jerk

 

 

  • 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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

26 Jan WOD – Tuesday 26 January 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Six sets of:
    Back Squat
    Set 1: 3 reps @ 75-80%
    Set 2: 2 reps @ 80-85%
    Set 3: 1 rep @ 85-90%
    Set 4: 3 reps @ 80-85%
    Set 5: 2 reps @ 85-90%
    Set 6: 1 rep @ 90-95%
    Rest 3 – 4 minutes between sets
  • WOD:
    Complete as many rounds and reps as possible in 10 minutes of:
    10 Toes to Bar
    10 Kettlebell Swings (24/16 kg)
    10 Wall Ball Shots (10/5kg)

 

  • 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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

25 Jan WOD – Monday 25 January 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Take 15-20 minutes to build to today’s heavy Jerk
  • WOD:
    Against a 2-minute running clock, complete:
    Row 300 Meters, Run 400m
    60/35 kg Push Press x max reps

    Rest 2 minutes between sets, and complete a total of four 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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

22 Jan WOD – Friday 22 January 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD A:
    Against a 4-minute running clock, perform the following for max reps:
    Run 600 Meters
    Push-Ups x Max Reps

    Rest exactly 4 minutes, and then…

  • WOD B:
    Complete as many rounds and reps as possible in 4 Minutes of:
    10 Box Jumps (24″/20″)
    10 Pull-Ups

    Rest exactly 4 minutes, and then…

  • WOD C:
    Complete as many rounds and reps as possible in 4 Minutes of:
    5 Burpees
    5 Thrusters (50/30kg)

    Rest exactly 4 minutes, and then…

  • WOD D:
    Complete as many rounds and reps as possible in 4 Minutes of:
    30 Double-Unders
    10 Toes to Bar

 

  • 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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

21 Jan WOD – Thursday 21 January 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Three sets of:
    Deadlift x 6-8 reps @ 2011
    Rest 90 seconds
    Ring or Stationary Dips x 20-25 reps
    (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
    Rest 90 seconds
  • WOD:
    Three rounds for time of:
    500 Meter Row/ Run 400m
    15 Hand-Release Push-ups
    25 Kettlebell Swings (32/24 kg)

    If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row/ 400m Run, Partner B jumps on and rows while partner A performs the push-ups and swings.

 

  • 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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE