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15 Aug WOD – Wednesday 15 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
Ring Push-ups
Alt. Pistols
Parallette Lateral Jumps (double reps)

 

PART 1:

To be done 45 minutes before class
4 Rounds for reps:
1 min Row for calories
1 min Push press (95/65)
1 min SDHP (95/65)
1 min Ring dip
– Goal is to get at least 80 reps per round. Try to get as close to 20 reps on each movement, each round.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For quality:
50 Strict pull ups
– Goal is to complete the reps in as few sets 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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14 Aug WOD -Tuesday 14 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Squat Snatch
1-1-1-1-1

 

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
Alternating minutes for 20 minutes:
Odd: 2 Back squat (Heavy)
Even: 10 Toes to bar
– Go as heavy as you can on the back squat while maintaining the doubles for the 10 sets. Perform the first 5 T2B strict, then kip the last 5. Try to keep it unbroken for as long as possible.
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
3 x 15 GHD with a Med-ball (20/14)

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 Aug WOD – Monday 13 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1-k Run

 

3 rounds

20 Hip Extensions
15 Shoulder-to-Overhead (95/65 lb.)

 

800-m Run

 

3 rounds

20 GHD Sit-ups
15 Shoulder-to-Overhead (95/65 lb.)

 

400-m Run

 

To be done 60 minutes before class
Sumo Deadlift
3-3-3-3-3
Bench press
5-5-5-5-5
Front rack Lunge
10-10-10-10-10
– Use the heaviest possible weight on each set. Alternate between movements in a 3 bar rotation. Lunge is 10 steps total, 5 each leg.
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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10 Aug WOD – Friday 10 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

18 KB Swings (32/24 kg.) / KB Snatches
15 Chest-to-Bar Pull-ups
21 Burpees
30 KB Swings / KB Snatches
21 Chest-to-Bar Pull-ups
27 Burpees
42 KB Swings / KB Snatches
27 Chest-to-Bar Pull-ups
36 Burpees

 

To be done 30 minutes before class
“Karen”
For time:
150 Wallballs (20/14)
– Goal is to finish under 6 minutes. Great times will be under 5 minutes with close to unbroken reps. Compare to 8/26/17.
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 Aug WOD – Wednesday 8 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Skill & Strength

Work up to a heavy 5-rep Front Squat

 

WOD

3 rounds

400-m Run
20 Front Squats (95/65 lb.)

 

To be done 45 minutes before class
Hang Power Snatch
2-2-2-1-1-1
– Build to a heavy single for the day.
Snatch Grip Deadlift
3-3-3-2-2-1-1
-Start at the weight you hit for the heavy single hang power snatch, and add weight each set until you are at a weight heavier than your snatch 1RM.
4 Rounds for time:
20 Deadlifts (235/165)
20m HS walk
– Goal is to do each round with as few breaks as possible. The reps and distance are set to be slightly more challenging. Try to find a 20m (60ft) space so you can do the HS walk without having to turn around, if 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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07 Aug WOD – Tuesday 7 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

60 Toes-to-Bars
Every minute perform:
8 Box Jumps (24/20 in.)

 

20 Ring Muscle-ups
Every minute perform:
8 Wall Balls (20/14 lb.)

To be done 45 minutes before class
Hang Power Snatch
2-2-2-1-1-1
– Build to a heavy single for the day.
Snatch Grip Deadlift
3-3-3-2-2-1-1
-Start at the weight you hit for the heavy single hang power snatch, and add weight each set until you are at a weight heavier than your snatch 1RM.
4 Rounds for time:
20 Deadlifts (235/165)
20m HS walk
– Goal is to do each round with as few breaks as possible. The reps and distance are set to be slightly more challenging. Try to find a 20m (60ft) space so you can do the HS walk without having to turn around, if 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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06 Aug WOD – Monday 6 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Clean and Jerk
3-3-3-3-3

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
50-40-30-20-10
KB Swing (53/35)
Goblet Squat (53/35)
– Goal is to finish in a few sets as possible. Can you get each round unbroken, going right form the swings into the squats?
3 rounds for quality:
25 Hip extensions
30 second L-sit
– Hold a (25/15lb) plate on the hip extensions to add difficulty.

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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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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