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WOD & Blog

12.31.2014

By Samy Daghir / December 31, 2014 / 4 Comments

DSC_0499New Year’s Holiday Schedule:
Wednesday: Normal AM Classes, Noon, 4pm only.
Thursday: Closed
Friday: Normal Classes except no 6pm class.
Saturday: Open Gym 9-11

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Bear Crawl
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Bench Press 1RM
Against a 15:00 Running Clock warm-up as necessary (3 sets x 5 reps) before working up to a new Bench Press 1RM.

Bench Press 1-1-1-1-1RM

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat/Pull-up EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.

Odd: 3 x Front Squats (Increasing)
Even: 5 x Deadhang Pull-ups or 7 x Pull-ups (Freestyle)

Notes: Athletes will be given 5:00 to warm up their front squats. Starting weight for the first minute of the EMOTM should be 135/95lbs. After each set athletes will increase by 20lbs or until they reach a desired weight to continue through their remaining sets. Athletes may scale weight increases needed.

WOD
5-10:00 Metabolic Conditioning

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12.30.2014

By Samy Daghir / December 29, 2014 / 3 Comments

10440755_798353760210625_2722541304051547683_nWarm-up Drills
I. Speed Rope 2:00
II. 6:00 Coach’s Choice
III. Mobility

Notes: Athletes are encouraged to work on Single-under/Double-under proficiency during the Speed Rope portion of the warm-up.

Impact/Focus: Turkish Get-ups 2-2-2-1-1-1
Work through 6 total sets of progressively heavier KB Turkish Get-ups as described below.

1st set: 2 x left side + 2 x right side
2nd set: 2 x left side + 2 x right side
3rd set: 2 x left side + 2 x right side
4th set: 1 x left side + 1 x right side
5th set: 1 x left side + 1 x right side
6th set: 1 x left side + 1 x right side

Post sets/reps/loads to comments.

“Christine”
Three Rounds for time
Row 500m
12 x Deadlift (1xBodyweight)
21 x Box Jumps (24/20”)

Notes: Scale load/box jump height as needed for individual skill levels. Get some, freaks.

Post scores to comments.

Skill Development
4-6 sets of L-sits (Rings/Matadors/Paralettes) for maximum time

Post scores to comments.

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12.29.2014

By Samy Daghir / December 29, 2014 / 4 Comments

IMG_3850Thank you to everyone that came to the CFNH Holiday Party on Saturday night. I hope everyone had a great time and enjoyed themselves!

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 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.

“Meat Seizure”
Complete for time
21 x Power Clean (135/95)
21 x Handstand Push-ups
21 x Toes-2-Bar
15 x Front Squat (135/95)
15 x Handstand Push-ups
15 x Toes-2-Bar
9 x Clean (135/95)
9 x Handstand Push-ups
9 x Toes-2-Bar

Post times to comments.

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12.26.2014

By Samy Daghir / December 25, 2014 / 4 Comments

IMG_3231Warm-up Drills
I. Row 2:00
II. 2 Rounds of
50ft x Slamball Throw (Forward)
50ft x Slamball Throw (Reverse)
10 x Hollow Rocks
III. Mobility

Notes: Slamball Throw (Forward) is a two arm chest pass… Yes, I used a basketball term. The Slamball Throw (Reverse) is similar to an ‘American’ KB Swing that launches the Slamball overhead and behind the athlete.

Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Sliced Ham”
Complete as many rounds as possible in 15:00 of
Run 200m
Max Reps x Thrusters (95/65lbs)
Run 200m
21 x GHD Sit-ups

Notes: Each round alternates between Thrusters and GHD Sit-ups after each 200m Run.

Post rounds/reps completed to comments.

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12.24.2014

By Samy Daghir / December 23, 2014 / 4 Comments

14275_790482870997714_7245031780233839166_n

**IMPORTANT** Christmas Eve Hours: We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Christmas Day: Closed
Friday: Classes at 10 & 11am and 4 & 5PM only.
Saturday: Open Gym 9-11am

Please RSVP to the Holiday Party via Facebook HERE or let one of the coaches know.

Warm-up Drills
I. Individually
II. Mobility

“The Nightmare Before Christmas”
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2… Continue through all 12 Rounds for time:
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x Sumo Deadlift High Pulls (135/95lbs)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Enjoy, freaks! We hope everyone has a wonderful holiday season!

Post times to comments.

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12.23.2014

By Samy Daghir / December 23, 2014 / 2 Comments

10850256_798354880210513_6957564221282700130_nAnnouncements: Christmas Eve Hours: We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Christmas Day: Closed

Please RSVP to the Holiday Party via Facebook HERE or let one of the coaches know.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 Rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Power Snatch Complex
Warm up as needed before working to a maximum load in the following Snatch complex.

Power Snatch + Hang Power Snatch + Overhead Squat

Notes: This is a great time for athletes to utilize the hook grip we have been preaching to you. Once the barbell leaves the ground it does not touch until the entire complex is complete.

Post loads to comments.

“Tutankhamen”
Complete 5 Rounds, each individually timed. Rest 1:00 between efforts.
50ft x Overhead Walking Lunges (45/25)
50ft x Reverse Overhead Walking Lunges (45/25)
15 x Plyo Push-ups
30 x Double unders

Post times to comments.

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12.22.2014

By Samy Daghir / December 21, 2014 / 4 Comments

1556276_801524503226884_826993374150911063_oWarm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Body Row (Rings)
:10-15 x Ring Support
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC OHS or Wall Facing Squats
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.

“A Fifty Split”
20-15-10-5 reps for time of
‘American’ KB Swings (32/24kg)
Toes-2-Bar/Knees-2-Elbows

Post times to comments.

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12.19.2014

By Samy Daghir / December 18, 2014 / 3 Comments

16803_798352283544106_1844215942285790102_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Deadlift 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.

“Flipase & Chromatids”
For time
10-9-8-7-6-5-4-3-2-1 x Thrusters (95/65lbs)
1-2-3-4-5-6-7-8-9-10 x Pull-ups

Post times to comments.

Skill Development
Athlete’s choice of
Tabata x L-sit for cumulative time
or
75 x GHD/Abmat Sit-ups for time

Post scores to comments.

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12.18.2014

By Samy Daghir / December 18, 2014 / 3 Comments

10426627_412110258938508_2076227545471929187_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 x Ring/Static Dip Support
7 x Hollow Rocks
10 x Medicine Ball Cleans
III. Mobility

Impact/Focus: Ring/Static Dips
Warm up as necessary before completing one of the following workload options based on your current level of progression.

I. Weighted Ring Dips 5-5-5-5-5
II. Ring Dips 5 x 8-12 reps
III. Static Dips 5 x 8-12 reps

Notes: Scaled options include using resistance bands in order to complete full workload.

“Yumbo”
Complete as many rounds/reps as possible in 12:00 of
4 x Clean & Jerk (135/95)
8 x Burpees
12 x Slamball (40/20)

Post rounds/reps completed to comments.

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12.17.2014

By Samy Daghir / December 17, 2014 / 5 Comments

1507058_798352923544042_1958895215792966792_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!

Warm-up Drills
I. Row 750m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus #1: Pause Front Squat
Warm up as needed before completing the following workload below.

Front Squat 3-3-3-3-3 (25X1 Tempo)

Notes: Tempo Description HERE. Athletes will increase weights with each set.

Post loads to comments.

Impact/Focus #2: Bench Press EMOTM
Warm up as needed before completing the following workload below every minute on the minute for 10:00.

3 x Bench Press

Notes: As a guideline athletes should aim to use 15-20lbs less than the weights achieved on 11.18.2014. Hmmm keeping a workout log…

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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