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30 Oct WOD – Tuesday 30 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

San Francisco Crippler

30 Back Squats (225/135 lb.)
1-mile Run

 

To be done 45 minutes before class
Push Press
3-3-3-3-3
-Use the heaviest weight you can for each set.
Weighted Pull up
3-3-3-3-3
-Use the heaviest weight you can for each set. Alternate sets with the Push press.
Every minute for 10 minutes:
50ft HS walk
– Goal is to complete a challenging distance each minute. Scale to a shorter distance, if necessary, or add some obstacle to traverse if you need more challenge.
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 Oct WOD – Monday 29 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Rope Climbs
30 D-Ball Slams
30 Burpees to Jumping Pull-ups
60 DB Alt. Power Snatches (50/35 lb.)
30 Inverted Ring Rows
30 Over-the-Shoulder D-Ball Tosses
30-cal. Row

 

To be done 45 minutes before class
For time:
21-15-9
Pull-up
Deadlift (225/155)
– Goal is under 3 minutes. Fast and unbroken
Rest 6 minutes
For time:
15-12-9
Chest to bar pull ups
Power Snatch (115/75)
– Goal is also under 3 minutes. Might not be unbroken, but keep it fast.
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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26 Oct WOD – Friday 26 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 OH Squat at 80%
EMOM for 5 min.
Rest 2 min.

 

5 OH Squat at 70%
EMOM for 5 min.
Rest 2 min.

 

7 OH Squat at 60%
EMOM for 5 min.

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
4 rounds for individual times:
400m Run
OR
500m Row
– Rest 3 minutes between rounds
– Goal is to maintain the fastest times across all 4 rounds, as your slowest time is your score. Do the opposite of what you chose for the 5K on Monday.
3 rounds for quality:
20 GHD Sit up (14/10# med-ball)
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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25 Oct WOD – Thursday 25 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Fight Gone Bad

3 Rounds

1 min. Wall Balls
1 min. Sumo Deadlift High Pulls
1 min. Box Jumps
1 min. Push Presses
1 min. Rowing (calories)
Rest 1 minute

 

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and Press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

 

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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24 Oct WOD – Wednesday 24 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30-20-10
Deadlifts (315/205 lb.)
Hang Power Cleans (225/155 lb.)
Shuttle Runs (20 m)

 

Do the gym programming (RX’d or competitor) for the day.
Yoke Carry
7 x 30ft.
-Find the heaviest yoke carry you can complete unbroken for 30ft.
3 rounds for quality:
15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)
25 Hip extensions

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 – Tuesday 23 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 5 min.

15 DB Front Squats
15 DB Bench Presses

AMRAP 5 min.
DB Woman-Makers

AMRAP 5 min.
DB Man-Makers

50/35 lb.

 

To be done 45 minutes before class
5 Rounds:
Bench Press x Max reps (225/155)
Weighted Pull up x 2 attempts for max reps
-You get two attempts at each weight for the pull ups for max reps. Weights are:
Round 1: (50/25)
Round 2: (40/20)
Round 3: (30/15)
Round 4: (20/10)
Round 5: (10/5)
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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22 Oct WOD – Monday 22 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Wall Climbs
20 Strict Handstand Push-ups
30 Parallette Pass-Throughs
40 Pull-ups
50 Box Jump-overs (24/20 in.)
60 Hip Extensions
70 Double-unders

 

Do the gym programming (RX’d or competitor) for the day.
Later in the day,
For time:
5K Run
OR
5K Row
-Goal is test your 5K on either the run or row. Pick one, ideally the one you want to do less.

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 – Friday 19 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

15 Hurdle Jumps
15 GHD Sit-ups
15/12 Cal. Assault Bike
Rest 1 min.

 

To be done 60 minutes before class
Muscle Snatch
1-1-1-1-1
-Build to the heaviest weight for today.
Power Snatch
1-1-1-1-1
-Build to the heaviest weight for today.
Snatch
1-1-1-1-1
-Build to the heaviest weight for today. Goal is to incrementally increase across all 15 singles.
Snatch grip, Stiff-leg Deadlift
8-8-8
-Use the same weight as your heaviest power snatch from today, across each set.
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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18 Oct WOD – Thursday 18 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Snatch Balance
5-4-3-2-1

 

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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17 Oct WOD – Wednesday 17 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

7 Bar Muscle-ups
7 Chest-to-Bar Pull-ups
7 Chin-Over-Bar Pull-ups
21 Thrusters
5 Bar Muscle-ups
5 Chest-to-Bar Pull-ups
5 Chin-Over-Bar Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 Chest-to-Bar Pull-ups
3 Chin-Over-Bar Pull-ups
9 Thrusters

Men: 95 lb.
Women: 65 lb.

 

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
Every minute for 10 minutes:
10 Back squat (135/95) + 2 Box jumps (high)
-Goal is to use a height on the box jump that is as close, or equal to, the height you found on 10/1.
Rest 10 minutes
Every minute for 10 minutes:
10/8 cal Row + 25 Double unders
-Goal is to complete all the double unders each minute. If you don’t make it, just restart each round on the rower and see how far you can get each minute.

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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