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06 Dec WOD – Thursday 6 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (115/75 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats

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 Dec WOD – Wednesday 5 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

40/30 cal. Assault Bike

 

Then:
4 rounds

200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)

 

40/30 cal. Assault Bike

PART 1:

To be done 60 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. Compare to 11/16 and try to go heavier.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.

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 Dec WOD – Tuesday 4 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 sets

Squat Snatch Complex
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

 

Squat Snatch
Find your heaviest 1RM

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
3 rounds for time:
200m Odd object carry
– Goal is to find a heavy, awkward object and carry it 200m. Rest as needed between efforts.
Weighted Plank
-Accumulate 5 minutes with 50% of bodyweight on back in as few sets as possible. Compare to 11/30.

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 Dec WOD – Monday 3 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 20 min.

4-6-8-10 and so on …
Box Jumps (24/20 in.)
Deficit Handstand Push-ups (45-lb. plates)
Anchored Weighted Sit-ups (20/16-kg.)

To be done 60 minutes before class

Bench Press
5-5-5-5-5
– Use the heaviest weight you can for each set.

Strict Press
15-15-15-15-15
– Use a weight you can maintain across all 5 sets.

Weighted Plank
-Accumulate 5 minutes with 50% of bodyweight on back in as few sets as possible.
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 Nov WOD – Friday 30 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING

5-k Row

To be done 60 minutes before class

Bench Press
5-5-5-5-5
– Use the heaviest weight you can for each set.

Strict Press
15-15-15-15-15
– Use a weight you can maintain across all 5 sets.

Weighted Plank
-Accumulate 5 minutes with 50% of bodyweight on back in as few sets as possible.
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 Nov Thursday 29 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

27-21-18
Lateral Barbell Jumps (double reps)
Parallette Heel Taps
Deadlifts (275/185 lb.)

Rest 2 min.

 

18-21-27
Lateral Barbell Jumps (double reps)
Parallette Heel Taps
Deadlifts (275/185 lb.)

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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28 Nov Wednesday 28 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING:

 

“Pain Optional”

EMOM 12 min.
3 Front Squats (225/155 lb.)
AMRAP Muscle-ups / Ring Dips for the remainder of the minute.

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For quality:
50 Strict Pull ups
50 Strict HS push up
50 Ring Rows
– Goal is to complete the reps in as few sets as possible.
For time:
300 Double unders

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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27 Nov Tuesday 27 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

2 min. Burpee Broad Jumps
2 min. Barbell Wipers (95/65 lb.)
2 min. DB One-Arm OH Squats (65/45 lb.)

To be done 60 minutes before class

For time:
21-15-9
Overhead squat (135/95)
Ring dip

 

Rest 6 minutes

 

For time:
9-15-21
Thruster (95/65)
Row calories
– Goal is to finish each couplet under 5 minutes, with great times around 3 minutes.
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 Nov WOD – Monday 26 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Weighted Pull-ups
5-4-3-2-1

PART 1:

To be done 45 minutes before class
Power Snatch
7 x 1
– Build to a heavy single for the day
Deadlift
7 x 3
– Build to a heavy triple for the day

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Later in the day,
Each for time:
2 x 800m Run
Rest 3 minutes after each
2 x 400m Run
Rest 90 seconds after each
2 x 200m Run
Rest 45 seconds after each
– Goal is to have a faster pace on each run, always finishing with a faster time than the previous effort. Start with a conservative, but
challenging, pace on that first 800m.

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 Nov WOD – Friday 23 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING: “The Fast and the Furious”

 

3 rounds

20 Burpees
400-m Run
20 Pull-ups

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,

 

For time:
18 Squat cleans (135/95)
800m Run
15 Squat cleans (135/95)
600m Run
12 Squat cleans (135/95)
400m Run
9 Squat cleans (135/95)
200m Run
– Goal is to finish under 20 minutes, with great times under 17 minutes. A good checkpoint to shoot for, is to be starting the 12 squat cleans at the 10 minute mark.

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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