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09 Jan WOD – Tuesday 9 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds

18 OH Plate Lunges (25/15 lb.)
12 Ring Rows

Straight into a 90-sec.
Hold at the top of the
Ring-Row position.

To be done 60 minutes before class

As many reps as possible in 20 minutes:
400m Run
10 Ring Muscle ups

– Goal is to get 5+ rounds. If you are proficient with muscle ups, how many rounds can you complete unbroken?

For time:
100 GHD Sit up
– Scale to 50 reps if you have not reached that many reps by 2 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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08 Jan WOD – Monday 8 January 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Front Squats
5-5-5

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For time:
100 Toes to bar
-Perform 30 double unders at the top of each minute. Starts on the jump rope.

As many reps as possible in 10 minutes:
20 Wallball (30/20, 11ft./10ft.)
10 Strict Pull ups

– Goal is to get at least 4 rounds, with great scores above 5 rounds. Hold yourself to this more difficult standard, and if the ball doesn’t hit high enough, call that no rep on yourself.

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 Jan WOD – Friday 5 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Tabata
Double-unders
Front Squats (55/35 lb.)
Double-unders
Back Squats (65/45 lb.)

PART 1:

 

To be done 45 minutes before class

 

Deadlift
20-20-20
– Use the heaviest weight possible on each set. Reps must be touch and go, and no pausing at the top.


For time:

50 Triple unders
– or 25 attempts if you are still developing this skill

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

10 Rounds for time:
250m Row
-Rest 1 min –

– Your score is your slowest round.

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 Jan WOD – Thursday 4 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

 

14 Ring Push-ups
14 Toes-to-Bars
100-m Waiters Carry (50/35 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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03 Jan WOD – Wednesday 3 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Back Squat
3-3-3-3-3

 

*BW Back Squat Test
(Retest from Aug. 9, 2017)

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

3 Rounds for time:
400m Run
100m Prowler sprint (light or empty)

– Goal is to finish under 6 minutes. You are going to have to go faster than is comfortable from the very beginning. The sled should be extremely light and be able to be pushed at a sprint.

For quality:
10 ascents (or attempts) of the Peg Board

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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02 Jan WOD – Tuesday 2 January 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds

Every 5 min. perform:
500-m Row
15 Push Presses (135/95 lb.)

To be done 45 minutes before class

Power clean & Push jerk
5-5-5-5-5
– Use the heaviest weight possible on each set. Reps must be touch and go.

 

Clean pull
3-3-3-3-3
– add 50#-90# to your bar from the previous movement

 

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 Dec WOD – Friday 29 December 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4-8-12-16 and so on:
Russian KB Swings (24/16 kg)
KB OH Sit-ups (single-arm)
KB SDHPs
200-m KB Carry between
rounds
As far as possible in 20 min.

PART 1:

To be done 30 minutes before class

“Tabata”
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

3 rounds for quality:
20 Stiff-leg deadlift
20 Ring rows (as difficult as possible)

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 Dec WOD – Thursday 28 December 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Thruster
1-1-1-1-1-1-1

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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27 Dec WOD – Wednesday 27 December

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

100 Double-unders
15 Strict Pull-ups
80 Double-unders
20 Chest-to-Bar Pull-ups
60 Double-unders
25 Pull-ups

PART 1:
To be done 45 minutes before class

Thruster
10-8-6-4-2
– Use the heaviest weight possible on each set.

 

PART 2:
Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

For time:
42-30-18
Wall ball (20/14)
GHD Sit up

– Goal is to finish under 7 minutes, with great times in the low 6’s. Go for unbroken, especially on the wall balls.

For quality:
Accumulate 5 minutes in a HS hold against the wall.

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 Dec WOD – Friday 22 December 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

20 Rope Climbs
Every 2 min. perform 50-ft. Handstand Walk

PART 1:
To be done 30 minutes before class

Bench Press
4-4-4-4-4-4
– Use the heaviest weight possible on each set.

 

PART 2:
Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

For time:
100 Front rack walking lunge (165/115)

– Goal is to finish under 15 minutes. Bar starts from the ground. Every drop of the bar, you must complete 15 toes to bar before continuing.

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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