Warm Up 5 minute double under technique then 3 rounds 10 bare bar Sumo Deadlift High Pull 10 Push ups This is a test, keep record of your scores for future reference. WOD The Ghost 6 rounds of: 1 minute of Row 1 minute of Burpees 1 minute of Double Unders 1 minute rest Men's 730 - Brandon H. Women's 384 - Joan M. Cool Down 2 minutes each side banded shoulder stretch barbell calf roll Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. with one bar: 10-1 Deadlift 1-10 Shoulder Press
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With the Open behind us, many of you may be wondering how to recover from a high level intensity over time. Here are some quick supplements to add to your recovery regimen and get you back into the gym ready to rock it.
Top 10 Best Post-Workout Repair Nutrients Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Then 3 Rounds 10 Air Squats 10 Sit ups WOD Weight Ladder Start with 50% Front Squat Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Compare to 9/9/19 Cool Down 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 10-1 GHD Sit Ups Back Extensions Sorry it took so long to get these done, but it was a struggle hunting the data. Some people didn’t register with the gym. Others didn’t record their scores with CrossFit.com.
The scaling for men vs women was pretty spot on except for 21.4. To make up for this the top woman received one point, and the top man received 1 point. With all of the ties, this is fair for the top 7 men and women. I didn’t want to give the men who didn’t complete the last work out an advantage, so they are given the same amount of points as the woman who didn’t complete the last workout at 14 points. Otherwise, the first 3 workouts were scored by fastest time or highest rep count with men and women scored equally. 1st - Sheena 13 pts 2nd - Mack 14 pts 3rd - Taryn 17 pts Tyler - 18 pts Jacque - 21 pts Holly - 24 pts Adam - 24 pts Clint - 27 pts Dan K. - 29 pts Brandon E. - 31 pts Levi - 37 pts Dave L. 38 pts Lacey - 40 pts Henry - 43 pts Annie - 44 pts Luke - 46 pts Brandon H. - 48 pts Stacie L. - 48 pts Kelly S. - 51 pts Tabbie - 52 pts (battle of the Gaelic girls again) Caitie - 53 pts Dixie - 54 pts (tied with Ashely to the rep on the first two workouts) Tricia - 56 pts Justin P. - 58 pts Rachel - 62 pts Ashley - 63 pts (tied with Dixie to the rep on first two workouts) Kelia - 64 pts Alicia - 64 pts (tied in everything but height) Todd - 67 pts Tom - 67 pts ( morning buds) Michelle W. - 74 pts Julia - 76 pts Suzanne - 76 pts (hasn’t worked out with Julia in over a year) Marc - 78 pts Gillian - 86 pts Joan - 88 pts (winner of all scaled division) Virginia - 90 pts Anthony - 91 pts British Army Pvt. Martin Simon George Bell from 2nd Battalion, Parachute Regiment, was killed on Jan. 25, 2011, near the village of Spoor Kalay in Helmand Province, Afghanistan. Bell was fatally wounded by an improvised explosive device as he was moving to assist a comrade who had been injured nearby. A man of service, Bell served three years as a Police Community Support Officer in West Yorkshire before joining the Parachute Regiment. Bell is survived by his parents, Simon and Elaine, and his brothers, Oliver and Philip. Warm Up
This one has a built in warm. Make sure to work up to your deadlift weight. WOD Martin For time, with a partner: 2,000-m Row 100 bodyweight Deadlift 50 Thruster (65/95 lb.) 1,000-m row 100 Hand Release Push-ups 50 Pullups 500-m row 100 Situps 100 Wall Balls (14/20 lb.) Scores uncontested Cool Down 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 20 Minute Airdyne Level up your summer salad game with this recipe from the folks at Paleo Leap!
SIRLOIN STEAK AND MANGO SALAD Warm Up Row 1000 meter then Burgener warm up - Snatch Strength 5 Sets 3x Deadlift increase weight each set WOD Amateur FGB 5 Rounds 1 min max Hang Snatch @ 55% 1 min max Pullups 1 min max Assault Bike calories 1 min rest Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 400 Meter Run/Walk 15 Shoulder Press Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Then 3 Rounds 5 Jefferson Curls 20 Jump Rope Single-Unders Strength 5 Sets of 3x Bench Press WOD 42 - 30 - 18 Kettlebell Swing @ 33% snatch Ski Jumper over KB Hammer Swings Cool Down 3 Sets of 15 reverse Hyper @ 25% back squat 2 min each side banded shoulder stretch barbell calf roll Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups Ring Rows 4/4
42 - 30 - 18 Kettlebell Swing @ 33% snatch Ski Jumper over KB Hammer Swings 4/5 Amateur FGB 5 Rounds 1 min max Hang Snatch @ 55% 1 min max Pullups 1 min max Assault Bike calories 1 min rest 4/6 Martin For time, with a partner: 2,000-m Row 100 bodyweight Deadlift 50 Thruster (65/95 lb.) 1,000-m row 100 Hand Release Push-ups 50 Pullups 500-m row 100 Situps 100 Wall Balls (14/20 lb.) Scores uncontested 4/7 Weight Ladder Start with 50% Front Squat Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute 4/8 Ghost 6 Rounds for Total Reps in 23 minutes 1 minute of Row (for calories) 1 minute of Burpees 1 minute of Double Unders 1 minute Rest 4/9 10 - 1 Tire Flips 2 - 20 Russian Twist 4/10 Tabata 8 Rounds 20 seconds Pushups 10 seconds rest 20 seconds Box Jumps 10 seconds rest 20 seconds Land Mines Twist @ 25% snatch 10 seconds rest Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 7 shoulder press front and back 10 Air Squats WOD Baby Tupac Do 2 Wall Balls @ 20 / 16# in the first minute 4 Wall Balls in the second minute 6 Wall Balls in the third minute Continue until you can not get all of the given reps done in the given minute Couldn't find records so . . . Scores uncontested Cool Down 7 Minute Upper Body Stretch 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Bike 10 Minutes Run 400 Meters Row 500 Meters 3 Minute Accumulative Plank Hold |
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May 2024
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