Sunday Update

CrossFit Stealth, CrossFit Stealth 2 – CrossFit

Sunday Update

Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

Swim (this is my first choice, and if you have an ocean, even better)

Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

Cycling (get outdoors and enjoy the scenery as you ride)

Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

Mobility and Maintenance

ROMWOD -or-

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

-AND/OR – Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Inflammation Maintenance

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, Cryo Therapy, etc….

Nutrition Preparation

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Order your Kettlebell Kitchen – https://kettlebellkitchen.com/

Mental Restoration

Different for everyone – could be 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.

Sunday Update

Monday: Snatch + Nancy

Tuesday: Press + Helen

Wednesday: Deadlift + Grace

Thursday: Open + Makeups

Friday: Front Squat + Fran

Saturday: Yoga + Partners

Sunday: Open Gym

Cindy

CrossFit Stealth, CrossFit Stealth 2 – CrossFit

QOD

What’s your favorite type of foreign food?

Warm-up

Coach’s Choice

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Finisher

Group Cool Down

AC

CrossFit Stealth, CrossFit Stealth 2 – Athlete Camp

Warm-up

Weightlifting

Overhead Squat (1 RM)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Push Press & FGB

CrossFit Stealth, CrossFit Stealth 2 – CrossFit

QOD

What was your favorite subject in school?

Warm-up

Coach’s Choice

Weightlifting

Push Press (1 RM)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

OPEN GYM

CrossFit Stealth, CrossFit Stealth 2 – CrossFit

Thursdays are a programmed “Open Gym” or “REST DAY” at Stealth.

Today, when you come in the gym you can either make up a missed workout from Monday, Tuesday, or Wednesday OR work on mobility, a skill, strength or a goal. Rest is just as important. Please respect this and please respect your body. One class per day policy still applies.

If you have any questions on what to do, please do not hesitate to ask one of the Coaches.

Metcon

Make up a Benchmark WOD or See Endurance Class WOD

2k Row & Diane

CrossFit Stealth, CrossFit Stealth 2 – CrossFit

QOD

Do you collect anything?

Warm-up

Coach’s Choice

Metcon

2k Row (Time)

Max Effort 2k Row

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Clean & Elizabeth

CrossFit Stealth, CrossFit Stealth 2 – CrossFit

Back Squat & Annie Results:

65 PR’s!

QOD

Are you related or distantly related to anyone famous?

Warm-up

Coach’s choice

Weightlifting

Clean (1 RM)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
(Power)

Finisher

Foam Roll

Back Squat & Annie

CrossFit Stealth, CrossFit Stealth 2 – CrossFit

QOD

Have you ever had a surprise party? (that was an actual surprise)

Warm-up

Coach’s Choice

Weightlifting

Back Squat (1 RM)

Metcon

Annie (Time)

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

Finisher

Tabata Burpees

Sunday Update

CrossFit Stealth, CrossFit Stealth 2 – CrossFit

Sunday Update

Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

Swim (this is my first choice, and if you have an ocean, even better)

Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

Cycling (get outdoors and enjoy the scenery as you ride)

Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

Mobility and Maintenance

ROMWOD -or-

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

-AND/OR – Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Inflammation Maintenance

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, Cryo Therapy, etc….

Nutrition Preparation

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Order your Kettlebell Kitchen – https://kettlebellkitchen.com/

Mental Restoration

Different for everyone – could be 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.

Sunday Update

Monday: Back Squat + Annie

Tuesday: Clean + Elizabeth

Wednesday: 2k Row + Diane

Thursday: Open + Makeups

Friday: Press + FGB

Saturday: Yoga + Cindy

Sunday: Open Gym

AC

CrossFit Stealth, CrossFit Stealth 2 – Athlete Camp

Warm-up

Weightlifting

Split Jerk (E2MOM)

Set 1-2 = 3 Reps @ 60-65%

Set 3-4 = 2 Reps @ 70-75%

Set 5-6 = 1 Rep @ 80-85%

Set 7-8 = 1 Rep @ 90-95%

Try to add 5lbs to each weight from last week

Weightlifting

3 supersets

Shoulder Press (3×5)

Dynamic load

Bent Over Row (3×8)

3-point db row

Metcon

Metcon (Time)

For time:

1000m Row

800m Run

75 Wallballs (20/14#)