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30 Oct WOD – Friday 30 October 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:
    Every 2 minutes, for 18 minutes (3 sets of each):

    Station 1: Arch to Hollow Rolls x 20 reps
    (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

    Station 2: Supine Ring Rows x 10-12 reps @ 2111
    (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

    Station 3: 45-60 seconds of Handstand Walking – use a partner to assist if necessary
    (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

  • WOD:
    Complete rounds of 21, 15 and 9 reps for time of:
    Thrusters (60/40 kg)
    Pull-Ups
    Burpees

 

  • 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 Oct WOD – Thursday 29 October 2015

CrossFitRest and Recovery

  • Strength:
    Every 2 minutes, for 20 minutes (5 sets of each):

    Station 1: Back Squat x 6 reps @ 30X1
    Station 2: Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0 (add weight if possible)

  • WOD:

    Five rounds for time of:
    12 Push Presses (50/30kg)
    12 Kettlebell Swings (32/24 kg)

 

  • 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 Oct WOD – Wednesday 28 October 2015

CrossFitRest and Recovery

  • WOD:
    In teams of two, with only one partner working at a time, complete:

    100 kettlebell swings
    400m run
    100 dumbbell shoulder to overhead
    400m run
    100 goblet squats
    400m run
    100 burpees

    Teammates will perform the 400meter runs together

 

  • 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 Oct WOD – Tuesday 27 October 2015

CrossFitStrength & CompetitionRest 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:
    Front Squat
    Set 1: 3 reps @ 65%
    Set 2: 2 reps @ 75%
    Set 3: 1 rep @ 80%
    Set 4: 1 rep @ 85%
    Set 5: 1 rep @ 90%
  • Strength & Skill:
    Three sets of:
    Front Squat x 2-3 reps @ 85 – 90%
    Rest 20 seconds
    Pull-ups x Max Unbroken Reps
    Rest 3 minutes
  • WOD:
    In teams of three, with only one person per station, complete 4 sets each of:
    Row 250m
    10 burpee box jump overs
    10 thrusters

  • Mobility Week!

  • 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 Oct WOD – Monday 26 October 2015

CrossFitStrength & CompetitionRest 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!

  • Skill and Strength:
    Every 2 minutes for 20 minutes (10 sets):
    Push Press + Push Jerk + Split Jerk
    Build over the course of the 10 sets to today
  • WOD:
    Three rounds for time of:
    6 clean & jerks
    12 burpees over the barbell
    12 strict handstand push-ups

  • Mobility Week!

  • 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 Oct WOD – Friday 23 October 2015

CrossFitStrength & CompetitionRest and Recovery

  • Skill and Strength:
    Every 2 minutes, for 30 minutes (5 sets of each):
    Station 1: Deadlift x 3 reps
    (build in load with the goal of making the last two sets today’s heavy triple)
    Station 2: Muscle-Ups x Max Reps
    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
    Station 3: 45-60 seconds of Handstand Walking – use a partner to assist if necessary
    (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

    SCORE DEADLIFT WEIGHT

  • WOD:
    In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:

    Run 400m/Row 250 Meters
    30 Kettlebell Swings (24/16 kg)
    15 Ring Dips
    E.g., Partner A runs 400m or rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B runs /rows, etc…

 

  • A:
    Every two minutes, for 12 minutes (6 sets) of:
    Power Jerk + 2 Split Jerks
    (pause for 3 seconds in receiving of both split jerks)
  • B:
    Every 3 minutes, for 15 minutes (5 sets):
    Bench Press x 5 reps @ 80-85% of last week’s 2-RM
  • C:
    Complete as many rounds and reps as possible in 20 minutes of:
    4 Muscle-Ups
    8 Strict Handstand Push-Ups
    16 Kettlebell Swings (32/24 kg)
  • D:
    Three sets of:
    Glute-Ham Raises x 6-8 reps @ 3011
    Rest as needed
    Weighted Hip Thrusts x 8-10 reps @ 21X1
    Rest as needed

 

  • 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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22 Oct WOD – Thursday 22 October 2015

CrossFitStrength & CompetitionRest 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:
    Overhead Squat x 8-10 reps @ 30X1
    Rest 2 minutes
    Weighted Pull-Ups x 3-5 reps @ 21X0
    Rest 2 minutes
    (Choose weights heavy enough to allow rep range with good form)
  • WOD:
    Four rounds for time of:
    60 Double-Unders
    30 Wall Ball Shots (10/5kg)
    15 Pull-Ups

 

  • A:
    Every 2 minutes, for 10 minutes (5 sets):
    Power Clean x 3 reps
    Build to today’s heavy triple,
    and then…
    Every 2 minutes, for 8 minutes (4 sets):
    Clean x 3 reps
    Build to today’s heavy triple,
    and then…
    Every 2 minutes, for 6 minutes (3 sets):
    Clean Pulls x 3 reps
    (High pull)
  • B:
    In 15 minutes or less, build to today’s “heavy”…

    Back Squat x 1 rep
    The goal is to establish today’s “heavy” lift.

    “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

  • C:
    Every two minutes, for 24 minutes (6 sets of each):
    Station 1: Back Squat x 8 reps @ 70-75% of today’s 1-RM
    Station 2: 50 Double-Unders + 12 Toes to Bar

    SCORE BACK SQUAT WEIGHT

  • D:
    Two sets of:
    100-Meter Pinch-Grip Plate Carry
    (walk, don’t run)
    Rest as needed
    20 GHD Sit-Ups
    Rest as needed

    SCORE PLATE WEIGHT

  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)

    Five sets of:
    Run 800 Meters
    Rest 90 seconds
    Pacing: Run each 800 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

 

  • 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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21 Oct WOD – Wednesday 21 October 2015

CrossFitStrength & CompetitionRest 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!

  • Skill and strength:
    Work up to 3 rep max back squat
    4 sets, rest 2 minutes between sets
  • WOD:
    9 minute AMRAP
    6 HSPU
    10 low ring push-ups
    30 DU’s / 60 singles
Today is technical please pay attention to instructions

  • A.1:
    Every 2 minutes, for 6 minutes (3 sets):
    Press (in Snatch grip) x 5 reps @ 2111
    Build over the course of the three sets.
    Followed by
  • A.2:
    Every 2 minutes, for 6 minutes (3 sets):
    (Snatch Push Press + Overhead Squat with Pause) x 4 reps
    (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
    Build over the course of the three sets.
    Followed by…
  • A.3:
    Six sets of:
    3-Stop Halting Snatch Deadlift + Snatch from 2? Below the Knee + Snatch @ 65-80%
    (pause for 2 seconds each at 2? off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2? below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
  • B:
    Every 3 minutes, for 9 minutes (3 sets) of:
    Push Press x 10 reps
    Goal is to find the weight that is achievable, but challenging, for 10 reps.
  • C:
    Three sets for max reps of:
    60 Seconds of Strict Handstand Push-Ups
    60 Seconds of Supinated-Grip Strict Pull-Ups
    immediately followed by…
    Three sets for max reps of:
    60 Seconds of Stationary Dips
    60 Seconds of Bent-Over Barbell Row (30/20 kgs)
  • D:
    Every 6 minutes, for 18 minutes (3 sets) for times of:
    Row 1000/800 Meters
    20 Burpees Over the concept 2 rowerSCORE ROUNDS COMPLETED

 

  • 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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20 Oct WOD – Tuesday 20 October 2015

CrossFitStrength & CompetitionRest 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:
    Complete as many rounds and reps as possible in 3 minutes of:
    10 Single-Arm kettle-bell Snatches (work to something heavy)
    5 Burpee Box Jump-Overs
    5 Toes to Bar
    Rest 3 minutes between sets, and complete a total of five sets.

 

  • A:
    Front Squat
    * Set 1: 5 reps @ 55%
    * Set 2: 3 reps @ 65%
    * Set 3: 1 rep @ 75%
    * Set 4: 1 rep @ 85%
    * Set 5: 1 rep @ 90%
    * Set 6: 1 rep @ 95%
    * Set 7: Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
    * Set 8 (optional): Exceed Set 7 weight

    Rest as needed, but at least 3 minutes between sets of singles.
    (REMEMBER TO LOAD 3RM AS SEPARATE BENCHMARK!)

  • B:
    “Miller Time”
    Ten rounds for time of:
    3 Squat Clean and Jerks (100/65 kgs)
    4 Box Jumps (30″/24″)
  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)

    For time:
    300 Calories Row/Assault Bike

    Please note and record your results to comments. Please also note whether this was performed on an Assault Bike or a different piece of equipment, like an Airdyne. The results will be different depending on the machine used. What is most important is that you keep the re-testing consistent.

 

  • 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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19 Oct WOD – Monday 19 October 2015

CrossFitStrength & CompetitionRest 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!

  • Skill and Gymnastics:
    Every 2 minutes, for 18 minutes:
    1. Muscle-Ups x Max Reps in 45 seconds
    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
    2. Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    3. Alternating Pistols x 16-20 reps
    (if you’re proficient, add weight with a kettlebell)
  • WOD:
    Every minute, on the minute, for 24 minutes (6 sets of each):
    Minute 1 – Run 200m/Row 150 Meters
    Minute 2 – 15 Kettlebell Swings (32/24 kg)
    Minute 3 – 10 Thrusters (50/35 kgs)
    Minute 4 – 12 Chest-to-Bar Pull-Ups

  • A:
    Take 15-20 minutes to find your 1-RM Snatch
  • B:
    “Commitment”
    Every minute, on the minute, for 10 minutes:
    8 Chest-to-Bar Pull-Ups
    2 Snatches

    Rules of “Commitment”:
    *The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
    **You are only allowed two snatch attempts in each minute.
    ***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925
    Why “Commitment”? – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.
    Rest until fully recovered, and then…

  • C:
    Strict Handstand Push-Up Density
    For max reps:
    90 seconds of Strict Handstand Push-Ups
    Rest 30 seconds
    60 seconds of Strict Handstand Push-Ups
    Rest 30 seconds
    30 seconds of Strict Handstand Push-Ups

    Note reps achieved for each set.

  • Optional Additional Conditioning Session
    (This session is best performed 3-4 hours prior to or following today’s primary session.)
    For time:
    Run 1600 meters
    Please note and record your results to comments. Please note It is important for all testing to be done on a consistent course.

  • 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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