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25 Sep WOD – Tuesday 25 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

12 Burpees
12 DB Goblet Squats (65/45 lb.)
12 Weighted Lateral Step-ups

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
For time:
64 Strict HS push ups
*Every break off the wall perform 1 legless rope climb to 15’, starting seated.
– Goal is to finish having performed less than 7 rope climbs, and under 8 minutes. Set a time cap at 15 minutes, just incase you begin failing too many reps.
3 rounds for quality:
60 second Plank (Heavy)
10 Hip touches (each arm)
– Use the heaviest weight on the your back as possible on the plank hold. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the 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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21 Sep WOD – Friday 21 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 rounds

10 x 20-m Shuttle Runs
10 KB Swings (24/16 kg)
10 KB Single-Arm Shoulder-to-Overheads

 

PART 1:

To be done 30 minutes before class
For time:
21-15-9
Front squat (185/125)
GHD sit up with Med-ball (14#/10#)
– Goal is to finish under 6 minutes. There should be minimal breaks on each movement, so scale down the loading if necessary.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
For quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.

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 Sep WOD – Thursday 20 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 min. DB Thrusters (65/45 lb.)
3 min. Chest-to-Bar Pull-ups
2 min. Weighted Sit-ups
1 min. Ring Muscle-ups
1 min. Ring Muscle-ups
2 min. Weighted Sit-ups
3 min. Chest-to-Bar Pull-ups
4 min. DB Thrusters

 

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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19 Sep WOD – Wednesday 19 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
4-4-4-4

 

PART 1:

To be done 45 minutes before class
Sumo Deadlift
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.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
5 Rounds for time:
15 GHD sit ups
5 Ring muscle ups
– Goal is to finish as close to 5 minutes as possible. Hitting each set unbroken is also harder than you’d think.

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 Sep WOD – Tuesday 18 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

Row 250 m
10 Hang Power Cleans (155/115 lb.)
30/20 Cal. Assault Bike
10 Hang Power Snatches (155/115 lb.)

 

To be done 30 minutes before class
Muscle Clean
1-1-1-1-1
-Use the heaviest weight you can for each set.
Hang Power Clean
5-5-5-5-5
-Use the heaviest weight you can for each set.
Straight leg deadlift 
8-8-8-8-8
-Use the same grip as you do for the clean, and try to use a heavier weight than your heaviest muscle clean.
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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17 Sep WOD – Monday 17th September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
OH Squats (205/145 lb.)
Ring HSPU

 

PART 1:

To be done 30 minutes before class
Overhead Squat (Pause)
1-1-1-1-1
– Use the heaviest weight possible each set. 2 second pause in the bottom position.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
5 rounds for reps:
2 minutes of,
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
– Goal is to attack each round with as much intensity as you can find. With the built in rest it will be tempting to pace this and not make it hurt as bad. Let’s see how our ability to recover between max efforts is. So hit the first round as hard as possible, and then try to match that effort as best you can. There will be some drop off round to round, but how little drop off can you manage? Good scores will be 20+ burpees each round, only counting reps after you get back from the 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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14 Sep WOD – Friday 14 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Strength & Skill

Work up to a heavy 3-rep Hang Squat Snatch

 

WOD

5 rounds

3 Hang Squat Snatches (185/125 lb.)
100-m KB Front-Rack Carry
9 Russian KB Swings (32/24 kg)

 

Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes,
For time:
100m KB front rack walking lunge (35/26)
100 Pull ups
100 Wallball (20/14)
100m KB front rack walking lunge (35/26)
– Goal is to finish under 17 minutes. Hold a KB in each hand during the lunges.

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 Sep WOD – Thursday 13 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

40-30-20-10
Air Squats
Handstand Hold (seconds)
Single-Arm DB Jerks (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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12 Sep WOD – Wednesday 12 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 16 minutes

40 Double-unders
20 Push-ups
10 Ring Dips

To be done 45 minutes before class
Push Jerk
1-1-1-1-1
– Build to a heavy single for the day. Take no more than 10 minutes. Must be Power/Push Jerk, no split or squat for today.
Then,
7 rounds for time:
20 GHD sit ups
20 Single arm DB Push Jerks (70/50)
– Goal is to finish under 15 minutes. You must complete 10 reps on each side during each round of the jerks, however you may switch hands anytime.
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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11 Sep WOD – Tuesday 11 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean
3-3-3-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
“Amanda .45”
For time:
13-11-9-7-5
Ring Muscle up
Squat Snatch (135/95)
– Goal is to finish under 15 minutes, and under 12 minutes if you have good capacity with muscle ups. Steady, consistent sets will pay off in those later rounds and prevent too much slow down from failed 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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