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WOD & Blog

08.29.2014

By Samy Daghir / August 28, 2014 / 6 Comments

DSC_0443LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x KB Deadlift (24/16)
5 x KB Swings
25ft Bear Crawl
25ft Inchworms/Hollow Hold
III. Mobility

“Laborious”
For Time
Run 400m
Then 4 rounds of
8 x Deadlift (225/155)
12 x Burpees
40 x Double Unders

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Impact/Focus: Rowing
Complete the following post-WOD. Rest at least 5-10 minutes before completing this row.

Row 100 Calories for time

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Skill Development
Not for time
100 x Abmat Sit-ups

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08.28.2014

By Samy Daghir / August 27, 2014 / 7 Comments

CFNH does ROY hero WOD 7.8.14 254Today is Eralp’s (Ralph’s)(left) last day before moving down to Natick, MA. It has been a pleasure having him as a friend and athlete over the past 2 years. We wish him the best of luck with his new job, and you’ll still see him some Saturdays. Everyone can thank him for this evil workout!

LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:30 Handstand Hold
10 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Wallballs…
We will be reinforcing proper wall ball technique today and connecting continuous repetitions without breakdown.

For 6:00 every minute on the minute complete 8 x Wall Ball Shots (20/14)

“Iyi şanslar”
Complete as many rounds/reps as possible in 20:00 of
30 x Box Jumps (24/20)
20 x Push Press (115/75)
30 x Pull-ups
*Run 200m/Row 250m

*Note: Athletes will Run 200m on odd numbered rounds, and Row 250m on even numbered rounds. Ex. Round 1 ends with 200m run, Round 2 ends with 250m row, etc…

Post rounds/reps completed to comments.

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08.27.2014

By Samy Daghir / August 26, 2014 / 5 Comments

DSC_0727Congratulations to our newest on-ramp graduates (Chris missing from the picture). Let’s welcome them to our family.

Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Spiderman Walk
25ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Press 5-3-1+
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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

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“Sun, Guns, and 6-pack”
21-15-9 reps of
Overhead Walking Lunges (45/25)
Toes-2-Bar
Ring Dips

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08.26.2014

By Samy Daghir / August 25, 2014 / 9 Comments

20140812_100949Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
KB Swings (24/16)
SDLHP (24/16)
Hollow Rocks
III. Mobility

Impact/Focus: Power Snatch EMOTM
Warm up as needed before completing the following repetitions every minute on the minute for 8:00. Focus will be on stringing 3 quality reps together without sacrificing form.

3 x TnG Power Snatch

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“Delicate Serum”
Complete as many rounds/reps as possible in 6:00 of
10 x KB Snatch (32/24)(5L/5R)
10 x Slamballs (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Supine Ring Rows (24/20)
10 x Supermans

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08.25.2014

By Samy Daghir / August 24, 2014 / 7 Comments

148701_672462066181246_9146366390968127438_nWe want to congratulate Brenna a.k.a. “Small Fry” and her husband Matt on their wedding this past weekend!

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Squats 5RM
Athletes will have 15:00 to establish a 5RM for Pause Front Squats.

4×5 Front Squats (23X0 Tempo)

Notes: STRICT 3 second pause in the bottom at absolute bottom depth. Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class.

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“Detour”
5 rounds for time of
7 x Hang Cleans (155/105lbs)
10 x Handstand Push-ups
200m Run

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08.22.2014

By Samy Daghir / August 21, 2014 / 7 Comments

DSC_0717Warm-up Drills
I. 8:00 AMRAP of
Row 150m
8 x Air Squats (Wall Therapy)
8 x Hollow Rocks
5 x Push Press (45lbs)
5 x Push/Split Jerk (45lbs)
II. Mobility

Impact/Focus: Deficit Deadlift
Warm up as needed before completing the following workload.

Deadlift 5-5-5-5-5

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“Windmill”
For Time:
10 x Push/Split Jerk (155/95)
10 x GHD Sit-ups
8 x Push/Split Jerk (155/95)
20 x GHD Sit-ups
6 x Push/Split Jerk (155/95)
30 x GHD Sit-ups
4 x Push/Split Jerk (155/95)
40 x GHD Sit-ups
2 x Push/Split Jerk (155/95)
50 x GHD Sit-ups

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08.21.2014

By Samy Daghir / August 20, 2014 / 5 Comments

DSC_0723Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed before working up to a max effort for the following clean complex.

Power Clean + 2 x Front Squat + Hang Clean

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“Unique Technicians”
Complete as many rounds/reps as possible in 12:00 of
10 x Toes-2-Bar
20 x Pistols (10L/10R)
40 x Double unders

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08.20.2014

By Samy Daghir / August 19, 2014 / 9 Comments

DSC_0676Warm-up Drills
I. Run 400m
II. 2 Rounds of:
4 x Turkish Get-ups (alt.L/R)
8 x Push-ups (CFGS)
10 x Abmat Sit-ups
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.

“Plyonomics…?”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Plyo Push-ups
Tuck-ups
Split Jumps

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08.19.2014

By Samy Daghir / August 19, 2014 / 9 Comments

DSC_0702Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
III. Mobility

Impact/Focus: Pause Snatch
Athletes will be led by coaches through instruction of this movement. Weights will only increase if form allows.

Pause Snatch 1-1-1-1-1

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“Homeward Bound”
Against a 15:00 Running Clock
Run 800m
In the time remaining complete as many rounds/reps as possible of
5 x Handstand Push-ups
7 x American KB Swings (32/24)
9 x Box Jump-overs (24/20)

Post rounds/reps completed to comments.

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08.18.2014

By Samy Daghir / August 17, 2014 / 9 Comments

DSC_0692Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.

Front Squat 3-3-3-3-3

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“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)
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