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WOD & Blog

01.31.2014

By Samy Daghir / January 31, 2014 / 2 Comments

Warm-up Drills
I. Row 2:00
II. Wallball Skee-Ball
III. Mobility

Impact/Focus: Snatch EMOTM
Warm up as needed before completing the following Snatch movements every minute on the minute for 10:00.

1 x Hang Power Snatch
1 x Hang Snatch

“No Snitches”
Complete as many rounds/reps as possible in 15:00 of:
Row 250m
10 x DB Step-ups (50/35lbs)
10 x Ground-2-Overhead (45/25lbs)

Post rounds/reps completed to comments.

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01.30.2014

By Samy Daghir / January 30, 2014 / 3 Comments

Warm-up Drills
I. Row 1000m
II. 3 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Work up to a 1RM Weighted Pull-up or Chin-up. Rest 2:00 before attempting a max rep set of freestyle Pull-ups or Chin-ups

Weighted Pull/Chin-ups 1-1-1-1-1RM
Rest 2:00
Max Reps x Pull-ups

Post scores to comments.

“Karen’s Got Bounce”
Against a 20:00 Running Clock complete the following workload for time using as few sets as possible and partitioning reps/movements as necessary:
150 x Wallball (20/14lbs)
150 x Double-unders

Notes: Athletes may partition sets/reps/movements as desired over the course of this training evolution.

Post scores to comments.

Skill Development
Work through the following at your own pace, resting/scaling as needed.
6 Rnds (:10 on x :20 x Rest)
L-sit/V-sit
Rest 1:00
Then…
6 Rounds of
10 x Abwheel Roll-outs
:10 x Plank (w/wheel fully extended)

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01.29.2013

By Samy Daghir / January 29, 2014 / 3 Comments

Here is a link to the CFNH Paleo Folder through Box. We will continue to add resources for everyone to enjoy. So far we’ve added the Paleo packet for the challenge starting Feb 3rd, Robb Wolf’s Paleo book, and a printable food log.

Warm-up Drills
I. Row 2:00
II. Coaches Choice AMRAP
III. Mobility

“Pick Your Poison”
Choose from one of the two workouts below. These will serve as one of the benchmark workouts for our Paleo challenge. Choose wisely.

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Squats

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups

Post workout chosen, and rounds/reps completed.

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01.28.2013

By Samy Daghir / January 28, 2014 / 1 Comment

Warm-up Drills
I. Row 3:00
II. 2 Rounds for quality of:
6 x Deadhang Pull-ups (Supinated)
9 x Knees-2-Elbows
12 x Air Squats
III. Mobility

Impact/Focus: Back Squat 3RM
Warm up with 3 sets of 5 reps before completing the following workload below.

Back Squat 3-3-3-3-3RM

Post loads to comments.

“Tapeworm II”
Complete the following for time
30 x Handstand Push-ups
40 x Pull-ups
50 x KB Swings (24/16kg)
60 x Walking Lunges (Goblet Rack)
70 x Burpees

Post times to comments.

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01.28.2013

By Samy Daghir / January 28, 2014 / 1 Comment

Warm-up Drills
I. Row 3:00
II. 2 Rounds for quality of:
6 x Deadhang Pull-ups (Supinated)
9 x Knees-2-Elbows
12 x Air Squats
III. Mobility

Impact/Focus: Back Squat 3RM
Warm up with 3 sets of 5 reps before completing the following workload below.

Back Squat 3-3-3-3-3RM

Post loads to comments.

“Tapeworm II”
Complete the following for time
30 x Handstand Push-ups
40 x Pull-ups
50 x KB Swings (24/16kg)
60 x Walking Lunges (Goblet Rack)
70 x Burpees

Post times to comments.

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01.27.2014

By Samy Daghir / January 26, 2014 / 5 Comments

Warm-up Drills
I. 8:00 AMRAP for Quality of
1:00 x Speed Rope
8 x Split Squat Jumps (feet switch every jump)
8 x Hollow Rocks
5 x Push Press (45/30lbs)
5 x Push/Split Jerk (45/30lbs)
II. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Jerk Block Wheelies”
For Time:
10 x Push/Split Jerk (185/125lbs)
10 x GHD Sit-ups
8 x Push/Split Jerk (185/125lbs)
20 x GHD Sit-ups
6 x Push/Split Jerk (185/125lbs)
30 x GHD Sit-ups
4 x Push/Split Jerk (185/125lbs)
40 x GHD Sit-ups
2 x Push/Split Jerk (185/125lbs)
50 x GHD Sit-ups

Post scores to comments.

Skill Development
I. Handstand Walking Practice (max distance or time)
II. HSPU’s max repetition tests (scale movements as needed)

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01.24.2014

By Samy Daghir / January 24, 2014 / 3 Comments

Warm-up Drills
I. Speed Rope x 3:00
II. Indoor Rambo Run
III. Mobility

“Miles”
Complete as many Rounds/Reps as possible in 60:00 of
1 x Power Clean (185/135lbs)
2 x Front Squat (185/135lbs)
3 x Muscle-ups
4 x Handstand Push-ups
10 x Wallball Two-fers
15 x GHD Sit-ups
Row 250m

Notes: Camp Lejeune Marine killed in Iraq
CAMP LEJEUNE, N.C. — A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday.
Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said.
Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said.
Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit.
“That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.”
Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said.
“He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month.
Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler, 2, his grandmother said.

Post scores to comments.

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01.23.2014

By Samy Daghir / January 23, 2014 / 3 Comments

Warm-up Drills
I.Row 3 Minutes
II.Coaches’ Choice
III. Mobility

Impact/Focus: C2 500m Repeats
Complete three rounds of the following for time
Row 500m
Rest 1:30

Post each efforts score to comments.

“Small-Su II”
Complete the following for time:
75 x Burpees Jump and Touch (Rig)

Notes: Every minute on the minute execute 2 x Thrusters (95/65lbs).

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01.22.2014

By Samy Daghir / January 22, 2014 / 6 Comments

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of:
7 x Medicine Ball Cleans
7 x Hollow Rocks
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Weighted Dips 5-5-5-5-5
Warm-up as necessary before working through the following Weighted Dips workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 5-rep maximum personal record.

Weighted Dips 5-5-5-5-5

Notes: Those that are still developing their Dips will be working through a combination of max rep band assisted Dips or negative ROM scaling options.

“Suffering Optional”
Complete as many reps as possible during each interval. Rest 1:00 between rounds, repeat for 3 cycles.
1:00 x Double Unders
1:00 x DB Push Press
1:00 x Box Jumps (24/20″)
1:00 x Burpees
1:00 x Ground-2-Overhead (45/25)

Post total points (reps) scored to comments.

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01.21.2014

By Samy Daghir / January 21, 2014 / 3 Comments

Warm-up Drills
I. Row 3:00
II. 5:00 AMRAP of
10 x KB Swings (24/16kg)
1 x Suicide Sprint
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Post loads to comments.

“Winter Advisory”
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Snatch (115/75lbs)

Post times to comments.

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