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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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20 Jul WOD – Friday 20 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 20 min.

12 Single-Arm OH Lunges (R) (50/35 lb.)
12 Womanmakers (50/35 lb.)
12 Alternating Weighted Pistols (50/35 lb.)
12 Single-Arm OH Lunges (L)

To be done 60 minutes before class
Press
3-3-3-3-3
– Use the heaviest weight possible on each set.
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 quality:
70 GHD sit ups
50 Ring dips
– Goal is to complete the given reps of each movement in as few sets as possible.
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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19 Jul WOD – Thursday 19 July 2017

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Press
3-3-3-3-3

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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18 Jul WOD – Wednesday 18 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean + Burpee Ladder
Add 1 PC and 1 Burpee each minute
Go as far as possible.
Power Cleans (155/115 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
10 Rounds:
In 1 minute-
10 lateral burpees over bar
Max reps Snatch (155/105)
-Rest 2minutes between rounds-
– Goal is to get on the bar for snatches by the 30 second mark each round. Great scores will be an average of 6 or 7 snatches per round.

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 Jul WOD – Tuesday 17 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50/40 cal. Assault Bike

 

3 rounds

7 Ring Muscle-ups
9 Box Jump Overs

 

50/40 cal. Assault Bike

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
On the minute for 10:
Even: 15-20 Chest to bar pull ups
Odd: 8-12 Strict HSPU
Tabata: (8 rounds 20s on/10s off)
Triple unders
Toes to bar
Double unders
– Goal is to accumulate as many reps as possible each interval. Do your best on the triple under, try for at least 8 reps on each toe to bar, and 30 reps for each double under.

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 Jul WOD – Monday 16 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

LINDA

10-9-8-7-6-5-4-3-2-1
Deadlifts (295/220 lb.)
Bench Presses (195/135 lb.)
Squat Cleans (145/105 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For Quality:
3 x 25 Reverse Hyper (light loading)
-Substitute barbell good mornings (15 reps) if you do not have access to a reverse hyper. Keep it light and feeling like a cool down after the main workout from class today.
For quality:
3 x 60s “T” Hold
 -Lay on stomach. Hold arms straight out, hands even with ears. Keep arms and chest off the ground for the allotted time. Hold 5# weights in each hand to increase the challenge.
For quality:
10 ascents (or attempts) of the Peg Board

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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