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13 Nov WOD – Tuesday 13 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #4

Gymnastics
Max Push-ups

Weightlifting
1RM Back Squat

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
As many reps as possible in 7 minutes:
20 DB Push Press (50/35)
40 Double unders
– Goal is to get at least 5 rounds. Take strategic breaks on the DB’s, as those will become very difficult, very quickly. Keep these as a push
press, no push jerks in this workout today.

3 Rounds for quality:
50 Band “Pull aparts”
10 hanging hip touches (alternate arms)
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms
straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.

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 – Monday 12 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

 

15 Sumo Deadlift High Pulls (115/75 lb.)
75-ft. Handstand Walk

*Every minute, perform 20 Plate Lateral Jumps (45-lb. plate)

PART 1:

To be done 30 minutes before class
For time:
30 Sandbag over shoulder (150/100)
– Use a stone if you do not have access to a sandbag, and scale the weight if you anticipate not being able to finish under 5 minutes.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
Rowing Intervals
Row 1:40 – rest :20 x9
– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with
a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.

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 Nov WOD – Friday 9 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #3: OUTCAST

16 minute AMRAP
5 Power Cleans (185/135 lb.)
8 Chest-to-Bar Pull-ups
30 Double-unders

SAME AS CROSSFIT

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 Nov WOD – Thursday 8 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

20 Deficit Push-ups (45/25 lb.)
200-m Plate Pinch Carry (25/15 lb.)
200-m Bear Hug Plate Carry

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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07 Nov WOD – Wednesday 7 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 6 minutes
Wall Balls (20/14 lb.)
Push Presses (115/75 lb.)

 

Rest 1 minute

 

AMRAP 3 minutes

3 min. OH Walking Lunges (115/75 lb.)

 

Rest 1 minute

 

AMRAP 3 minutes
Wall Balls

PART 1:

To be done 60 minutes before class
Alternating minutes for 20 minutes:
Odd: 2 Back squat (Heavy)
Even: 10 GHD Sit ups

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
100 Glute Bridges
warmupandworkout.

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 Nov WOD – Tuesday 6 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Buy-in: 2 min. Candlesticks

 

3 rounds

10 DB Power Snatches, alt. (50/35 lb.)
10 Over-unders

 

Buy-out: 2 min. Max Weighted Sit-ups

To be done 60 minutes before class
For time:
10-8-6-4-2
Power Clean (135/95)
20-16-12-8-4
Lateral bar over burpee
– Goal is to finish under 5 minutes. The snatch weight should be something that can be done unbroken.
Rest 10 minutes
For time:
2-4-6-8-10
Bar muscle up
Box jump hurdle (24″/20”)
– Goal is to finish under 5 minutes. On the box jumps, you may not touch the box at any time.
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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05 Nov WOD – Monday 5 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #2

 

Weightlifting
1RM Clean and Jerk

 

Monostructural
1-mile Run

Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes,
“Dork”
6 Round for time:
60 Double unders
30 KB swings (53/35)
15 Burpees
– Goal is to hold a consistent pace through this workout. Good times are around 18 minutes, trying to maintain 3 minutes per round, if not
a little faster.

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 Nov WOD – Friday 2 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #1

EMOM for as long as possible.

 

5 HSPU
6 Toes-to-Bars
7 Thrusters (95/65 lb.)

*Compare to May 2, 2018.

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
Bench Press
3-3-3-3-3
– Use the heaviest weight you can for each set.
Strict pull up
5×15
-Do 15 reps, or as close to 15 as you can, after each set of the bench press
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
Tabata L-sit
8 rounds: 20s on, 10s off
-Scale to a reverse Tabata (10s on, 20s off) if needed. Compare to 10/8.

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 Nov WOD – Thursday 1 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Deadlifts

5-5-5

 

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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31 Oct WOD – Wednesday 31 November 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

“Angie”

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

 

To be done 30 minutes before class
“Angie”
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
– Goal is to finish under 15 minutes, with really fast times under 13. This is a great test of basic bodyweight strength. So hit this one hard to get a accurate idea of whether these are a strength or a weakness to keep working on.  Compare to 10/31/17.
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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