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17 Aug WOD – Friday 17 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95 lb.)
HSPU
Inverted Rows

 

PART 1:

To be done 15 minutes before class
For quality:
HS walk and Triple under practice
– for 15 minutes, just practice these movements. Set a clock and have some fun.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for time:
200m Farmer carry (70/50)
– Goal is to complete each round as fast as you can and with as few breaks as possible. Rest as needed between rounds. Use DB (preferably) or KB.
Rest 10 minutes
For time:
Bike 10,000 meters
-Complete a 10k on the Assault bike. Great times are under 15 minutes, goal is definitely sub 20 minutes.

 

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 Aug WOD – Thursday 16 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds:

 

1 min. Row (cal.)
1 min. MB OH Sit-ups (20/14 lb.)
1 min. Alt. DB Rows in Plank (50/35 lb.)
1 min. Rest

 

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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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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