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WOD & Blog

05.01.2014

By Samy Daghir / April 30, 2014 / 6 Comments

DSC_0033Warm-up Drills
I. Speed Rope Freestyle
6 Rounds (:45 work x :15 rest)
II. 3 rounds of:
8 x 1-arm DB/KB Press (4L/4R)
8 x Hindu Push-ups
8 x Hollow Rocks
III. Mobility

Impact/Focus: Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Grip or Rip”
6:00 AMRAP of
Row 200m
10 x Slamballs (40/20)
Rest 2:00
5:00 AMRAP of
5 x Hang Power Cleans (135/95)
10 x Toes-2-Bar
Rest 1:00
3:00 Max distance of:
Farmer’s Carry (32/24kg)

Post rounds/reps completed to comments.

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04.30.2014

By Samy Daghir / April 29, 2014 / 7 Comments

Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25 ft x Duck Walk
25 ft x Crab Walk
25 ft x Walking Lunges
25 ft x Bear Crawl
25 ft x Inchworms
III. Mobility

“MOAR Education”
For Time
5 x Rope Climbs
15 x Thruster (135/95lbs)
30 x DB Snatch (50/35lbs)
45 x Wallball (20/14lbs)
60 x Double-unders
75 x Push-ups
100 x Squat Jump & Touch (Rig)

Notes: Squat Jumps are executed as an Air Squat with a 2 handed Jump and Touch to a Pull-up Bar.

Post scores to comments.

Skill Development
For time
30-20-10 reps each of
Weighted Abmat Sit-ups (Anchored 20/14lbs)
Hammer Strikes (alt. sides)
‘Russian’ KB Swings (24/16kg)

Post times to comments.

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04.29.2014

By Samy Daghir / April 28, 2014 / 2 Comments

DSC_0080 (2)Warm-up Drills

I. Run 400m
II. 6:00 AMRAP of
2 x Turkish Get-ups (1L/1R)
6 x American KB Swings
10 x Walking Lunges
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Frantic”
Complete as many rounds/reps as possible in 15:00 of
Run 200m
10 x Deadlift (225/155lbs)
15 x Bar Facing Burpees

Post rounds/reps completed to comments.

Skill Development
6-8 sets of :05-:15 of L-sit holds (or variations/scaled movements)

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04.28.2014

By Samy Daghir / April 28, 2014 / 6 Comments

DSC_0006

Warm-up Drills
I. 3 rounds of
Row 250m
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
II. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following
I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps
Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

“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.

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04.25.2014

By Samy Daghir / April 25, 2014 / 1 Comment

photo (2)Meet our newest on-ramp graduates!

Warm-up Drills
I. Run 400m
II. 3 rounds of
10 x Partner Medicine Ball Sit-ups (20/14lbs)
10 x Partner Wallball Toss (Over Rig)
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working up to a heavy weight in the following complex.

1 x Hang Power Snatch – 1 x TnG Snatch – 2 x Overhead Squats

Post loads to comments.

“I.P. Freely”
Complete for time:
*Run 400m
30-20-10 reps of:
Handstand Push-ups
Toes-2-Bar
Ground-2-Overhead (45/25)

*Note: Each round begins with a 400m Run

Post times to comments.

Skill Development
Attack your GOATS!

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04.24.2014

By Samy Daghir / April 23, 2014 / 1 Comment

Warm-up Drills
I. Run 800m
II. 2 rounds of
7 x Deadlifts (45lbs)
7 x Squat Cleans
7 x Front Squat
7 x Press
III. Mobility

Impact/Focus: Press 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Night Fury”
3 rounds of:
1:00 x Max Reps Pull-ups
1:00 x Max Reps Mountain Climbers (2 ct)
1:00 x Max Reps American KB Swings (32/24kg)
1:00 x Max Reps Burpee Box Jumps (24/20″)
1:00 Rest

Post total reps completed to comments.

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04.23.2014

By Samy Daghir / April 23, 2014 / 3 Comments

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Movement
25 ft x Duck Walk
25 ft x Crab Walk
25 ft x Walking Lunges
25 ft x Bear Crawl
25 ft x Inchworms
III. Mobility

Impact/Focus: M.E. Walking Lunges
With the barbell in the back rack position, attempt to move the most weight 50ft. The weight must be taken from the floor and is only unsuccessful when the barbell hits the deck. Starting weight is 75/45.

Post loads to comments.

“Connectivity Stimulus”
3 rounds for time of
Row 500m
50 x Double-unders
25 x V-Ups

Then immediately into 3 rounds for time of
Max Reps x Bench Press (1xBW)
Run 200m

Post times to comments.

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04.22.2014

By Samy Daghir / April 21, 2014 / 3 Comments

viewerWarm-up Drills
I. Run 800m
10 x Strict Pull-ups
20 x Hand Release Push-ups
50 x Abmat Sit-ups (butterfly)
10-20 x Air Squats (working therapies as needed)
II. Mobility

Notes: Partition sets/reps/running as needed; scaling movements on an individual basis.

Impact/Focus: Back Squat 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“PCL Elizabeth”
For time
21-15-9 of
Power Clean
Strict Ring Dips

Post scores to comments.

Skill Development: Mobility & Pre-hab
Spoiler Alert? Ok, Oly centric Thursday this week. Tomorrow will also hurt. Friday remains fun.

What?

Mash.

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04.21.2014

By Samy Daghir / April 20, 2014 / 3 Comments

Boston Marathon

*Spoiler Alert: The Boston Marathon is today.
*Marathon Monday: A new CFNH Hybrid-Holiday to honor the infamous distance 26.2 miles. The facility will be available to our athletes from 10am-2pm today. Get some, freaks, Chase might enjoy the shared hardship & support by mirroring his event. Interpret in devious fashion…

Warm-up Drills
I.Run 4 x 100m (Rest x 0:30)
II. Complete in as few sets as possible
30 x Strict Pull-ups
60 x Hand Release Push-ups
15 x Hollow Rocks (2ct)
III. Mobility

“Marathon Monday”
Complete for time

Run 26.2 miles

Notes: Scale as necessary to any of the hundreds of options available under daily training archives @CrossFitEndurance.com

Post scores to comments.

Skill Development: Feast & Hydrate
Watermelon and pineapple are by far the most wonderful post endurance event treat. Those posting their training are encouraged to share the details surrounding the rituals of post exertive feedings. I might have made up the word ‘exertive’.

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04.19.2014

By Samy Daghir / April 18, 2014 / 0 Comments

DSC_0136 (2)CFNH Open Gym Saturday 9-11am. Slay goats, freaks.

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