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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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16 Oct WOD – Tuesday 16 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

800-m Run
4 min. Rest
400-m Run
2 min. Rest
200-m Run

 

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
For time:
40-30-20-10
GHD Sit up
DB Snatch, alternating (50/35)
Rest 5 minutes
For time:
40-30-20-10
Wallball (30#/20#)
Hip extension
– Goal is to finish each couplet under 10 minutes. Try for the wallball and DB snatches to be unbroken.

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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15 Oct WOD – Monday 15 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 min. Back Squats
1 min. Squat Hold
3 min. Split DB Cleans
1 min. Ring Hold
3 min. Over-unders
1 min. Handstand Hold
3 min. Split DB Jerks
1 min. Side Plank (R)
3 min. Squat Cleans
1 min. Side Plank (L)

 

DB load: 50/35 lb.
Barbell load: 95/65 lb.

 

To be done 60 minutes before class
3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.
For time:
20 Power clean & Push Jerk (225/155)
– Goal is to finish under 10 minutes, with great times closer to under 5 minutes. Should be a heavy weight, but still able to be completed at a 2 reps per minute pace at the minimum.
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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12 Oct WOD – Friday 12 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 20 min.

10 Weighted Ring Dips (35/25 lb.)
20 Wall Balls (20/14 lb.)
10 Alt. Weighted Pistols (35/25 lb.)
20 MB Russian Twists

 

To be done 45 minutes before class
5 Rounds for time:
15/12 cal Assault Bike
5 Ring muscle ups
– Goal is to finish under 7:30. Get that first round under 90 seconds and try to match that pace until the finish.
For time:
50 Strict HSPU
50 L-Pullups
– Goal is to work on some gymnastics strength, and get the work done as fast as possible. You must finish all the HSPU before beginning the L-pullups.
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 Oct WOD – Thursday 11 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds (2 each)

 

Rnd. 1) 400-m MB Carry (20/14 lb.)
In what is remaining of 3 minutes, perform:
Box Jumps (24/20 in.)

 

Rnd. 2) 400-m MB Carry
In what is remaining of 3 minutes, perform:
Mountain Climbers

 

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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10 Oct WOD – Wednesday 10 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean and Push Jerk
3-3-3-3-3

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
4 Rounds for time:
25 cal Row
25 Burpees
-Goal is to finish under 10 minutes, and really push the pace on this one.

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 Oct WOD – Tuesday 9 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

BARABARA

 

5 rounds

 

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes

To be done 45 minutes before class
For time:
100m HS walk
Rest 5 minutes
For time:
100 Barbell walking lunge (BW)
– Goal is to finish the HS walk under 5 minutes, and the lunges under 10 minutes. For the lunges, use a weight as close to BW as you can and perform the reps with the barbell on your back.
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 Oct WOD – Monday 8 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50 DB Suitcase Deadlifts (L)
25 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
1-k Run
25 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
50 DB Suitcase Deadlifts (R)

 

Dumbbell Load: 65/45 lb.

PART 1:

To be done 60 minutes before class
Deadlift
5-3-3-1-1
– Build to a heavy single for the day
Snatch grip Deadlift
3-3-3-3-3
– Use the heaviest weight you can for each set.
Stiff leg Deadlift
8-8-8
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
Tabata L-sit
8 rounds: 20s on, 10s off
-Scale to a reverse Tabata (10s on, 20s off) if needed.

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 Oct WOD – Friday 5 October 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

750-m Row
9 Ring Muscle-ups
10 Hang Power Cleans (75/55 lb.)
Rest 90 seconds

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
Bench Press
10-8-6-4-2
-Build to a heavy double
Ring Row
5×15
-Do 15 difficult ring rows after each set of the bench press
For time:
100 KB Swing (70/53)
-Goal is under 5 minutes. Go for big sets and try to hang on. Don’t pace this one out, as the stimulus we are looking for is to bite off a big set and see how well we can stay with it.

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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