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11 Dec WOD – Friday 11 December 2015

CrossFitRest and Recovery

  • Strength:
    Shoulder Press
    4-5 heavy sets
    Strict Press: work up to a 3-5 rep max, then:
    complete another 3-4 reps Push Press, then:
    complete another 3-4 reps Push Jerks
  • WOD:
    12 minute AMRAP
    15 Push-ups
    15 Ring Rows (feet on box)
    10 Box Jumps
    50 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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10 Dec WOD – Thursday 10 December 2015

CrossFitRest and Recovery

  • Strength:
    Weighted Pull-Ups:
    *Set 1: 3 reps
    *Set 2: 2 reps
    *Sets 3-6: 1 rep
    Rest 2-3 minutes between sets, building to today’s 1-RM
  • WOD:
    Three rounds for time of:
    30 Kettlebell Swings (24/16 kg)
    20 Pull-Ups
    Run 400 Meters

 

  • 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 – Wednesday 9 December 2015

Rest and RecoveryCrossFit

  • 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.

 

  • Skill & Strength:
    Every three minutes, for 24 minutes (8 sets):
    Hang Snatch + Snatch
  • WOD:
    In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
    12 Wall Ball Shots 10/5kg
    12 Burpees

 

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08 Dec WOD – Tuesday 8 December 2015

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:
    For time:
    1000 Meter Row
    20 Ground to Overhead 60/40kg
    30 Ring Dips
    800 Meter Run
    30 Ring Dips
    20 Ground to Overhead
    1000 Meter Row

 

  • 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 Dec WOD – 7 December 2015

CrossFitRest and Recovery

  • Strength:
    Every two minutes, for 6 minutes (3 sets):
    Dumbbell Walking Lunge x 20 steps @ 10X0
    Go heavy the final steps should not be performed without struggle.
  • WOD:
    Complete as many rounds and reps as possible in 5 minutes of:
    20 Double-Unders
    10 Air Squats
    Rest 1 minute

    Complete as many rounds and reps as possible in 5 minutes of:
    10 Ring rows
    10 Box Jumps (24″/20″)

    Rest 1 minute

    Complete as many rounds and reps as possible in 5 minutes of:
    5 Toes to Bar
    10 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.
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04 Dec 4 December 2015: 100 MAN WOD!!

Its time for our end of the year social!

This year we are giving back!

Bring a friend and bring a toy! (new or used is fine!) We are donating toys to children in need at the Masizame Street Children’s organization.

Join us at 4:30pm for the 100 man WOD, and at 5:30pm for the braai out on the quad with meat/ chicken/ wors and salads generously sponsored by Duncan Brown and his fantastic team at Kwikspar!

Let us know if you will be joining us, and we look forward to seeing you there!

 

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03 Dec WOD – Thursday 3 December 2015

Rest and RecoveryCrossFit

  • 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.

 

  • WOD:
    For time:
    30 Ground to Overhead (50/30kg)
    30 Pull-Ups
    400 Meter Run
    20 Ground to Overhead (50/30kg)
    20 Pull-Ups
    400 Meter Run
    10 Ground to Overhead (50/30kg)
    10 Pull-Ups
    400 Meter Run

 

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02 Dec WOD – Wednesday 2 December 2015

CrossFitRest and Recovery

  • Strength & Skill:
    Front Squat
    * Set 1: 50% of possible 1-RM x 5 reps
    * Set 2: 75% of possible 1-RM x 3 reps
    * Set 3: 85% of possible 1-RM x 1 rep
    * Set 4: 90-95% of possible 1-RM x 1 rep
    * Set 5: Test 1-RM
    * Set 6 (optional): Exceed Set 5 weight
  • WOD:
    Two sets for times of:
    Row 500 Meters
    30 Ring Dips
    20 Toes to Bar
    Rest 4-5 minutes between 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.

 

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01 Dec WOD – Tuesday 1 December 2015

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:
    Four sets of:
    Push Press x 2-4 reps
    Rest 60 seconds
    Plank from Rings x 60-90 seconds
    Rest 60 seconds
  • WOD:
    4 minute EMOM for 16 minutes (4 sets)
    Work for 2 minutes, rest 2 minutes

    15 pull-ups
    Max rep thrusters

    Score max rep thrusters in the 2 minute window, then rest 2 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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30 Nov WOD – Monday 30 November 2015

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:
    Weighted pull-ups x 3-4 reps
    Rest 10 – 15 seconds
    Unweighted max rep pull-ups
    Rest 3 minutes
  • WOD:
    15 minute AMRAPRun 400m / Row 300m
    then:

    15 ring rows
    20 box jumps
    200m run / 150m row

  • 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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