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WOD & Blog

11.20.2012

By Samy Daghir / November 20, 2012 / 0 Comments

Warm-up Drills
I. Row 3:00 (Power Curve Refinement Effort)
II. 9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

“D.T.”
5 Rounds for time of
12 x Deadlift (155/115)
9 x Hang Power Clean (155/115)
6 x Push Jerk (155/115)

Notes: Broken Set Tax of 5 x Burpees.

Post times to comments.

 

Skill Development
Choose one of the following to test Double-under work capacity:
8 Rounds of (:20 max reps x :10 rest)
Or
5:00 x Max Reps

Post results to comments.

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11.19.2012

By Samy Daghir / November 19, 2012 / 2 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inch Worms
III. Mobility

“Half Michael”
3 Rounds for time
Run 400M
25 x GHD Sit up
25 x Back Extensions

Post times to comments.

 

“Black Lung II”
Choose one of the following Erg Challenges:
1. 3 Rounds of 1000m x 2:00 rest
2. 5 Rounds of 500m x 1:00 rest
3. 12 Rounds of :30 Max Distance x :20 rest

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Skill Development
Athlete’s choice

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By Samy Daghir / November 17, 2012 / 0 Comments

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11.16.2012

By Samy Daghir / November 16, 2012 / 4 Comments

Warm-up Drills
I. 3 Rounds of
1:00 x Speed Rope
10 x Burpees
10 x Hollow Rocks
II. Mobility

Impact/Focus: Front Squat 1-1-1-1-1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Front Squat 1RM

Front Squat 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Mayos”
For time
Row 500m
30 x 1-arm DB Snatch (alt.sides)
30 x Slamballs (40/20lbs)
Row 500m
20 x 1-arm DB Snatch (alt.sides)
20 x Slamballs (40/20lbs)
Row 500m
10 x 1-arm DB Snatch (alt.sides)
10 x Slamballs (40/20lbs)

Post scores to comments.

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11.15.2012

By Samy Daghir / November 15, 2012 / 1 Comment

Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x American KB Swings (24/16kg)
III. Mobility

“Task Priority Nate”
10 Rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Notes: Navy SEAL Nathan Hardy and fellow SEAL Michael Koch of State College, Pa., died Feb. 4 after being wounded by small-arms fire, the Defense Department said. Both men were stationed in Norfolk, Va.
It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in UNH’s psychology department.
Nathan Hardy grew up in Durham and was a 1997 graduate of Oyster River High School. He joined the Navy after graduation.
Other family members include his wife, Mindy, and their 7-month-old son, Parker; and a brother, Ben, of Middlebury, Vt.
Another brother, Josh, died in 1993 while a senior at Oyster River High School.
“Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”
Koch leaves behind his parents and a fiancee. He enlisted in July 1998 and entered SEAL training in January 1999, according to The Virginian-Pilot of Norfolk. He received the Bronze Star, Joint Service Commendation Medal and three Navy and Marine Corps Achievement Medals.

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“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups

Post times to comments.

Skill Development
Muscle-up Transition Practice

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11.14.2012

By Samy Daghir / November 14, 2012 / 2 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“10000lbs”
The goal is to lift 10,000 lbs as fast as possible, but only using one rep at a time, of the following lifts:
1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000 lbs. Only one rep may be performed per movement at a time and in the order shown above.

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11.13.2012

By Samy Daghir / November 13, 2012 / 1 Comment

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
20 x Walking Lunges
15 x Toes-2-Bar
10 x Burpee Pick-ups (45/25lbs)
III. Mobility

Impact/Focus: Athlete’s Choice Test Metrics
Establish a new rep record/strength benchmark based on the options relative to our Paleo Challenge test metrics.

“Nana’s Snoring Marshmallow”
Complete as many Rounds/Reps as possible in 7:00 of
3/2/1 x Power Clean (135/95lbs)
10 x Wallball (20/14lbs)
30 x Double-unders
Rest 2:00
Then…
Complete as many Rounds/Reps as possible in 7:00 of
5/3/1 x Deadlift (275/185lbs)
10 x Wallball (20/14lbs)
20 x Double-unders
Rest 2:00
Then…
Complete as many Rounds/Reps as possible in 7:00 of
10 x KB Swings (32/24kg)
10 x Wallball (20/14lbs)
10 x Double-unders

Notes: Round one would be 3 Power Cleans, Round two would be 2 reps of Power Cleans, Round three would involve one rep, upon reaching Round Four the rep count begins again at 3. Deadlifts work through an identical progression.

Post scores to comments.

Skill Development
Complete the following
6 Rounds (:15 on x :45 rest) of L-sit
Rest 1:00
Then…
In as few sets as possible:
75 x GHD Sit-ups/Abmat Sit-ups (Anchored)

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By Samy Daghir / November 12, 2012 / 0 Comments
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11.12.2012

By Samy Daghir / November 12, 2012 / 2 Comments

michael_murphy_sq-46851d30c3d44a704d7d9131aef18181666b69a6-s6-c30Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

 

“Murph”
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run

Notes: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. (Write up originally posted on CrossFit.com)

Post time to comments.

Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.

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11.09.2012

By Samy Daghir / November 12, 2012 / 1 Comment

Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Snatch Balance
5 sets of 3 Reps each:
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Notes: Today’s total emphasis should be focused on skill development and technical practice; loads should facilitate this priority.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.

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