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23 Nov WOD – Monday 23 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:
    Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
    and then…

    Three sets of:
    Back Squat x 3 reps @ 85-90% of your 1-RM
    Rest 60 seconds
    Single-Arm Dumbbell Row x 10-12 reps @ 2111
    Rest 60 seconds

  • WOD:
    For time:
    Row 1000 Meters/ 1600m run
    followed immediately by . . .
    Three rounds of:
    30 Double-Unders
    20 Kettlebell Swings (32/24 kg)
    10 Strict Handstand Push-Ups

    Time cap = 15 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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20 Nov WOD – Friday 20 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:
    Every 3 minutes, for 15 minutes (5 sets):
    Push Press x 3-5 reps

Goal is to establish today’s 5RM.

  • WOD:
    Every minute, on the minute, for 16 minutes:
    Even minutes: 10 Burpees
    Odd minutes: 5 Power Cleans

 

(use the heaviest weight you believe you can successfully handle)

SCORE ROUNDS COMPLETED (1 – 16)

 

  • 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 Nov WOD – Thursday 19 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 and Conditioning:
    Three sets of:
    Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
    Rest 60-90 seconds

    Turkish Get-Ups x 2-3 reps each arm
    Rest 60-90 seconds

    Side Planks x 30-45 seconds each side
    Rest 60-90 seconds

    SCORE COMBINED LUNGE AND TURKISH GETUP WEIGHT

  • WOD:
    Complete as many rounds and reps as possible in 5 minutes of:
    Burpees x 5 reps
    Goblet squats x 10 reps 32/20kg
    Push Press x 15 reps
    50/35kg
    Rest two minutes and then repeat.

 

  • 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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18 Nov WOD – Wednesday 18 November 2015

CrossFitRest and Recovery

  • WOD 1:
    RxIt Nations Series 2015 – Workout Of The Week 1

    The competitor will have 4 minutes to complete as many REPS as possible. This will be the score for WOW 1.1. The mimimum score on this workout is 3 completed ROUNDS. If a full 3 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

    Prescribed levels the workout can be completed on:
    Rx: 10 Wall Balls (20 / 14 lbs), 10 Box Jumps (30″ / 24″)
    L1: 10 Wall Balls (20 / 14 lbs), 10 Box Jumps (24″ / 20″)
    L2: 10 Wall Balls (14 / 10 lbs), 10 Box Jumps (20″ / 16″)
    L3: 10 Wall Balls (14 / 10 lbs), 10 Box Jumps (16″ / 12″)
    SCORE: COMPLETED REPS

  • WOD 2:
    RxIt Nations Series 2015 – Workout Of The Week 1, part 2

    The competitor will have 10 minutes to complete as many REPS as possible of an increasing ladder of reps. This will be the score for WOW1.2. The competitor will do 1 rep of each movement in Round 1, 2 reps of each in round 2, 3 reps of each in round 3 and continue to increase the rep count until the time is up. This will be the score for WOW 1.2. The mimimum score on this workout is 2 completed ROUNDS. If a full 2 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

    Prescribed levels the workout can be completed on:
    Rx: Bar Muscle Up, Thruster (60kg / 40kg), Over The Bar Burpee
    L1: Chest To Bar, Thruster (50kg / 30kg), Over The Bar Burpee
    L2: Pull Up, Thruster (35kg / 20kg), Over The Bar Burpee
    L3: Ring Row, Thruster (20kg / 15kg), Over The Bar Burpee

    SCORE: COMPLETED 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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17 Nov WOD – Tuesday 17 November 2015

CrossFitRest and Recovery

  • Strength:
    Every 3 minutes, for 18 minutes (6 sets):
    Bench Press
    *Set 1 – 3 reps @ 80%
    *Set 2 – 2 reps @ 85%
    *Set 3 – 1 rep @ 90%
    *Set 4 – 1 rep @ 93-95%
    *Set 5 – 1 rep @ 97-99%
    *Set 6 – 1 rep @ 102% or more
  • WOD:
    Four rounds for max reps of:
    60 seconds of Rowing for Calories/200m run
    Rest 15 seconds
    60 seconds of Push-Ups
    Rest 15 seconds
    60 seconds of Strict Supinated-Grip Pull-Ups
    Rest 90 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.
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16 Nov WOD – Monday 16 November 2015

CrossFitRest and Recovery

  • RxIt Nations Series 2015 – Workout Of The Week 2.1:
    The competitor will have 11 minutes to complete the 3 rounds. The minimum score on this workout is 1 completed ROUND (60 reps). If a full round cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

    Each time a break is taken during any of the 20 reps, 5 PENALTY REPS need to be performed before continuing.

    Prescribed levels the workout can be completed on:
    Rx: 20 KB Swings (32 / 24kg), 20 Deadlifts (100 / 75kg), 20 Toes2Bar – Penalty: Hand Stand Push Ups
    L1: 20 KB Swings (24 / 16kg), 20 Deadlifts (80 / 60kg), 20 Toes2Bar – Penalty: 10cm Elevated Hand Stand Push Ups
    L2: 20 KB Swings (16 / 12kg), 20 Deadlifts (60 / 40kg), 20 Knee Raises – Penalty: Hand Release Push Ups
    L3: 20 KB Swings (12 / 8kg), 20 Deadlifts (40 / 25kg), 20 Abmat Situps – Penalty: 20″ Box Push Ups
    A break is when the:
    Kettlebell is released or rests on the floor
    Barbell is released or rests on the floor
    Pull up bar is released by either hand

    SCORE WOW 2.1: TIME OF ROUND 1

  • WOW 2.2:
    SCORE WOW 2.2: TOTAL TIME (1 second penalty for each uncompleted rep)

 

  • 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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13 Nov WOD – Friday 13 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!

  • WOD:
    “Auggie”
    In teams of two, complete as many rounds and reps as possible in 25 minutes of:
    52 Wall Ball Shots (10/5kgs)
    52 Power Cleans (50/30kgs)
    52 Burpees
    52 Kettlebell Swings (24/16 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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12 Nov WOD – Thursday 12 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!

  • Skill and strength:
    Every 2 minutes, for 16 minutes (8 sets):
    Hang Snatch x 1.1.1
    (rest 5-7 seconds between singles)
    Build in load over the course of the eight sets.
  • WOD:
    Complete as many rounds and reps as possible in 7 minutes of:
    7 Hang Snatches (60/40 kgs – hang power snatch is ok too)
    14 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.

 

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11 Nov WOD – Wednesday 11 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!

  • Skill and Gymnastics:
    Every 90 seconds, for 12 minutes (2 sets of each):

    Station 1 – Muscle-Ups x 3-8 reps
    (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)

    Station 2 – 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 3 – Supine Ring Rows x 10-12 reps @ 2111
    (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

    Station 4 – 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:
    Against a 2-minute running clock, complete a total of six sets of the following:
    Row 300/250 Meters
    Push-Ups x Max Reps

    Score max pushups each set

  • 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 Nov WOD – Tuesday 10 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!

  • Skill & Strength:
    Deadlift:
    *Set 1: 5 reps @ 75-80%
    *Set 2: 3 reps @ 80-85%
    *Set 3: 1 rep @ 85-90%
    *Set 4: 5 reps @ 80-85%
    *Set 5: 3 reps @ 85-90%
    *Set 6: 1 rep @ 90+%

    Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

  • WOD:
    Three rounds for time of:

    300m Row (or 400 Meter Run)
    20 Box Jumps (24″/20″)
    15/10 Strict Handstand Push-Ups

    Time cap: 12 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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