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03 Aug WOD – Friday 3 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Skill & Strength
Work up to heavy 1-rep Cluster

 

WOD
30 Burpee Knees-to-Elbows
22 Clusters (155/115 lb.)
26 Burpee Knees-to-Elbows
12 Clusters

PART 1:

To be done 45 minutes before class
On the minute for 20 minutes:
1 Clean & Jerk
– Build in weight across the 20 minutes.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Later in the day,
5 Rounds for time:
100m swim
– rest 2 minutes
– Goal is to finish each round in under 2 minutes or faster. Find a pool (or the ocean!) and enjoy the summer weather!

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 Aug WOD – Thursday 2 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

8 DB Step-up and Overs (45/25 lb.)
30 sec. DB Side Plank (R)
8 Box Jump Overs
30 sec. DB Side Plank (L)

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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01 Aug WOD – Wednesday 1 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Deadlift
5-5-3-3-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 5 minutes
5 Rounds for time:
5 Deadlifts (275/185)
10 Burpees
– Goal is to finish under 3:30. Great times will be closer to 2:30. This is meant to be done fast and aggressive. It’s really just a good sprint, an event from the 2008 CF games. Attack this workout!
Rest 7 minutes
As many reps as possible in 7 minutes:
200m Row
50 Double unders
– Goal is to get 5+ rounds. This will test your double under capacity under fatigue. If you do need to break the 50, keep it quick.
Rest 10 minutes
For Quality:
3 x 15 Reverse Hyper (heavier loading)
-Substitute barbell good mornings (3 x 8) if you do not have access to a reverse hyper.

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 Jul WOD – Tuesday 31 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 25 minutes

400-m Run
5 rounds Cindy
400-m Run
3 rounds Mary

To be done 60 minutes before class
Front Squat
10 Reps
– Starting from an empty bar, you get 10 reps to build up to a heavy single in the front squat today. Do not exceed 10 total reps with weight on the bar. This is a classic warmup that encourages larger than normal jumps with weight and preps the CNS (central nervous system) for handling heavier loading.
For time:
21-15-9
Row (calories)
Sumo deadlift high pull (115/75)
– Goal is to finish under 5 minutes. This workout is meant to be done fast and aggressively, so go hard on the row and get after it!
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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30 Jul WOD – Monday 30 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Isabel

30 Snatches (135/95 lb.)

 

Rest 5 min.

 

Annie

50-40-30-20-10
Double-unders
Sit-ups

PART 1:

To be done 30 minutes before class
Snatch
2-2-2-1-1-1-1
– Build to a heavy single for the day

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
5 rounds for quality:
5 Weighted bar muscle ups
OR
5 Strict ring muscle ups
– Use a medicine ball between the legs for the weighted bar muscle ups. Recommended to squeeze it between the feet so the kip can still be utilized effectively.

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 Jul WOD – Friday 27 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Overhead Squat
5-5-5

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
21-18-15-12-9-6-3
Ring dips
Overhead squat (115/75)
– Goal is to finish under 8 minutes. The ring dips will test you on this one, so be smart and break it into smaller, quick sets if needed.
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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26 Jul WOD – Thursday 26 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Row 500 m
400-m Single-Arm Farmers Carry (50/35 lb.)
Rest 1-2 min.

Row 500 m
300-m Single-Arm Farmers Carry
Rest 1-2 min.

Row 500 m
200-m Single-Arm Farmers Carry

*Farmers Carry needs to be done unbroken.
*5 Burpee penalty at the end of each round for every time the dumbbells are put down.

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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25 Jul WOD – Wednesday 25 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 rounds

Run 100 m
20 Double-unders
5 DB Front Squats (65/45 lb.)

To be done 60 minutes before class
Every minute for 10 minutes:
– 10 Chest to bar Pull ups & 5 Power clean (155/105)
– Goal is to complete both movements within the same minute for 10 rounds. If your first round is longer than :40s, scale the weight down.
Rest 10 minutes
On the minute for 8 minutes:
20m Sled push (heavy)
– rest 2 minutes –
On the minute for 6 minutes:
40m Sled push (light)
– rest 2 minutes –
On the minute for 4 minutes:
60m sprint
– Goal is to perform each interval at maximum effort. Use a 20m course and go down and back for 40m; down, back, down for the 60m.
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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24 Jul WOD – Tuesday 24 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Strength & Skill

Find a heavy 1-rep Split Jerk

 

WOD

AMRAP 7 min.

7 Jerks (70 percent of heavy 1)
14 Lateral Burpees Over the Barbell

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 Rounds for time:
25 Deadlift (225/155)
1,000m Assault Bike
– Goal is to finish under 8 minutes. The real challenge is trying to keep those deadlift sets fast and unbroken. And be prepped to really dig in on that last bike. The 1K bike is somewhat similar to your 500m row time, but hopefully a few seconds faster.
3 rounds for quality:
15 Good mornings (135/95)
15 Strict toes to bar
15 Strict HS push ups
-Good morning weight should be more like a cool down for your posterior chain after all the work from today, so a lighter bar is just fine there as well.

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 Jul WOD – Monday 23 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

NASTY GIRLS

3 Rounds

50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
400m Run
21 Power snatch (135/95)
21 Wall Ball (30/20)
300m Run
15 Power snatch (135/95)
15 Wall Ball (30/20)
200m Run
9 Power snatch (135/95)
9 Wall Ball (30/20)
– Goal is finish under 10 minutes. Push the run, take smart breaks on the barbell, and keep that WB unbroken.
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement regularly.

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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