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08 Apr WOD – Friday 8 April 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:
    Front Squat
    Every two minutes, for 12 minutes (6 sets of):
    Front Squat x 2-3 reps
    Build over the course of the sets to today’s heaviest double or triple.
  • WOD:
    In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
    60/40kg Ground to Overhead
    Rest 3 minutes
    In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
    Wall Ball Shots
  • Conditioning:
    Every two minutes, for 6 minutes (3 sets):
    Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

 

  • 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 Apr WOD – Thursday 7 April 2016

CrossFitRest and Recovery

  • Skill and strength:
    Every 2 minutes, for 12 minutes:
    Minutes 1-2 & 7-8: Rope Climb x 2 ascents
    Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
    Minutes 5-6 & 11-12: Handstand Walk x 10 meters
  • WOD:
    Four rounds for time of:
    14 Alternating Kettlebell Snatch (24/16kg ) or barbell snatch 60/40kg
    14 Toes to Bar
    400 Meter Run

 

  • 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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06 Apr WOD – Wednesday 6 April 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!
Warm up: 800m Run
Inchworm
30 x Ring rows

  • Strength:
    Every minute, on the minute, for 8 minutes:
    Strict Shoulder Press x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95
    Then rest two minutes before starting…
    Every 2 minutes, for 6 minutes (3 sets) of:
    Strict Shoulder Press x 1 rep @ 95+%
  • JT:
    21-15-9 Handstand pushups, Ring dips, push ups – For Time
  • Conditioning:
    Every minute, on the minute, for 6 minutes:
    Minute 1: 8-10 Supine Ring Rows @ 2111
    Minute 2: 45 Second Prone Plank Hold

 

  • 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 Apr WOD – Tuesday 5 April 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!
Warm up: 800m run
Sumo Squats x 1
Walking lunges x2
Mobility

  • Strength:
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    Set 1: 5 reps @ 45-55% of 1-RM Back Squat
    Set 2: 5 reps @ 55-65%
    Set 3: 3 reps @ 65-75%
    Set 4: 2 reps @ 75-85%
    Set 5: 2 reps @ 80-90%
    Every two minutes, for 4 minutes (2 sets):
    Back Squat x 10 reps @ 70-75%
  • WOD:
    Complete rounds of 21, 15 and 9 reps for time of:
    60/40kg Power Clean
    Chest-to-Bar Pull-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 Apr WOD – Monday 4 April 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:In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

    100 Kettlebell Swings
    100 Burpee Box Jump Overs
    100 Wall Ball Shots

  • 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 Mar WOD – Tuesday 1 March 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:In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:Station 1:
    10 Box Jumps
    5 Pull-Ups

    Station 2:
    10 Burpees
    5 Barbell Ground to Overhead

    Station 3:
    400 Meter Run w/Med Ball

    Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

 

  • 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 Feb WOD – Monday 29 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!

  • The Open 16.1:
    20-min. AMRAP:

    25-ft. overhead lunge
    8 burpees
    25-ft. overhead lunge
    8 chest-to-bar pull-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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26 Feb WOD – Friday 26 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!

  • Skill and strength:
    Back squat
    4 sets x 6 reps @31×1
  • WOD:
    Against a 10 minute running clock complete
    Run 1600m / Row 1000m
    then

    40 Double Unders / 100 Single Unders
    30 Situps
    20 Ring Dips

  • 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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25 Feb WOD – Thursday 25 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!

  • Skill and strength:
    Six sets of:
    3-Position Snatch
    (high hang, mid-thigh, then from the floor)
    Rest 2-3 minutes
    Build over the course of the six sets.
  • WOD:
    Complete as many rounds and reps as possible in 7 minutes of:
    7 Overhead Squats (60/40kg)
    7 Box Jumps (24?/20?)
    7 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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24 Feb WOD – Wednesday 24 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:

    Every 2 minutes, for 20 minutes (10 sets):
    Power Clean x 1.1
    (rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

  • WOD:
    In teams of two, alternate sets to complete four each of:
    3 Hang Power Cleans
    2 Alternating Reverse Lunges
    1 Shoulder to Overhead
    Run 400 Meters

    Choose the heaviest load you can successfully complete without dropping the barbell.

  • Conditioning:
    Three sets of:
    Supine Ring Row x 10 reps @ 2111
    Rest 30 seconds
    Hollow Holds x 40-60 seconds
    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.
  • 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.

 

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