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WOD & Blog

01.30.2015

By Samy Daghir / January 29, 2015 / 3 Comments

IMG_6572Warm-up Drills
I. 2-4 Indoor Run Orientation Laps
II. 3 Rounds for quality of
10-8-6 x Chin-ups (Deadhang)
10-8-6 x Push-ups (CFGS)
10-8-6 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Push or Split Jerk 3-2-2-1-1-1RM
Warm-up with 3 sets of 3 reps each before working through the following sets/reps of Push or Split Jerk. Weights should increase each set until a one repetition maximum has been established.

Push or Split Jerk 3-2-2-1-1-1RM

Post sets/reps/loads to comments.

“Farewell Kaleigh”
Complete 4 Rounds for time of
Run 150m
6 x Power Cleans (155/110lbs)
12 x Box Jumps (30/24”)
18 x Toes-2-Bar

Notes: There will be an 18:00 cutoff time on today’s WOD.

Post scores to comments.

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01.29.2015

By Samy Daghir / January 28, 2015 / 3 Comments

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The CrossFit Games Open Approaches!

Warm-up Drills
I. Speed Rope Drills/Coach’s Choice
II. Mobility

Notes: Athletes will be working on Single-under/Double-under proficiency during the Speed Rope portion of the warm-up.

Impact/Focus: Rope Climbs & Handstand Walks
Complete 5 Rounds for quality of
2 x Rope Climbs
*Handstand Skill Task

Notes: Rope Climbs will be scaled for those new to this movement. Handstand kick-ups, shoulder taps, distance handstand walking, etc will be some of the skill level options available. Enjoy, freaks.

“Huck-it”
Complete for time
50 x Wallball (20/14lbs)
30 x KB Snatch (24/16gs)
30 x Wallball (20/14lbs)
20 x KB Snatch (24/16gs)
10 x Wallball (20/14lbs)
10 x KB Snatch (24/16gs)

Notes: 30 x KB Snatch should be read as 15 reps Right side and 15 reps left side; athletes may alternate however frequently they desire providing all the reps are completed before moving on to Wallball.

Post scores to comments.

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01.28.2015

By Samy Daghir / January 28, 2015 / 4 Comments

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Announcement: We will be open normal business hours on Wednesday (1/28).

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
5 x Ring Rows
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Overhead Squat x 5-4-3-2-1

Notes: Focus should be on full ROM in the overhead position before weight. Address mobility issues if needed.

Post loads to comments.

“Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups

Notes: Scaling options for those unable to use bodyweight for bench press will be available.

Post reps for both exercises in all rounds.

Row Intervals
Double Tababta Row
8 rounds of: :40 on, :20 off for Total Calories.

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01.27.2015

By Samy Daghir / January 26, 2015 / 1 Comment

6a01348547507f970c01a3fbc86b73970bAnnouncement: Due to impending snow-magedon we will closed all-day tomorrow, Tuesday (1/27).

As of now we’re planning on normal hours on Wednesday. We’ll keep you updated here and on the Facebook page.

Stay safe, stay warm, and enjoy shoveling!

“Snow-magedon 2015”
Complete for time. Partition reps/sets as needed.

100 x Push-ups
100 x Hollow Rock
100 x Air Squats

Post times to comments.

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01.26.2015

By Samy Daghir / January 26, 2015 / 4 Comments

IMG_6515Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
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.

“Diabolic”
Complete as many Rounds/Reps as possible in 9:00 of
Deadlift (225/155)
Handstand Push-ups

Notes: With reps climbing by 3′s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.

Post total reps completed to comments.

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01.23.2015

By Samy Daghir / January 23, 2015 / 4 Comments

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We would like to congratulate the January on-ramp graduates. Please welcome Joel, Mallory, Frank, Tony, Christine, Abby, Kelsey, Evan, Drew, Liane, Nick (pumped up!), and Amanda (Gavin not pictured) to the CFNH family. They’ll be slaying along side you from now on.

Warm-up Drills
I. Row 750m
II. 2-3 rounds of
5 x Sumo Deadlift High Pull (24/16)
7 x V-ups
10 x Box Step-ups
III. Mobility

Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set.

Sumo Deadlift x 5-4-3-2-1

Post loads to comments.

“Stop Resisting: Cherry Pom”
Complete as many rounds/reps as possible in 12:00 of
10 x Ring Dips
12 x Toes-2-Bar
14 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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01.22.2015

By Samy Daghir / January 22, 2015 / 5 Comments

IMG_6492Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog –> Run
High Knees
Shuffle
Grape Vines
Tumbling
Etc…
II. Mobility

Impact/Focus: Pause Front Squats
Warm up as needed (3 sets x 5 reps 10X2 Tempo) before completing the workload below.

Front Squat 3-3-3-3-3 (12X2 Tempo)

Notes: Tempo Explanation HERE

Post loads to comments.

“Ferrous Iron”
Complete 4 rounds for time of
Row 350m
12 x DB Deadlift (50/35)
9 x DB Hang Clean (50/35)
6 x DB Push Jerk (50/35)

Notes: Those looking for an additional challenge can perform this workout with kettle bells vs dumb bells.

Post times to comments.

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01.21.2015

By Samy Daghir / January 21, 2015 / 3 Comments

IMG_6474Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Walking Lunges
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch/Overhead Squat Complex
After movement review, warm up as needed before completing the following complex. Work up in weight as form allows.

Power Snatch +  Hang Power Snatch + 2 x Overhead Squat

Post loads to comments.

Impact/Focus #2: Bench 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.

WOD
5-10:00 Metabolic Conditioning

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01.20.2015

By Samy Daghir / January 20, 2015 / 3 Comments

DSC_0054Warm-up Drills
I. Speed Rope 2:00
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20)
7 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

“Sour Then Sweet”
Complete as many rounds/reps as possible in 8:00 of
10 x Handstand Push-ups
20 x GHD/Abmat Sit-ups

Rest 2:00
Then…

Complete as many rounds/reps as possible in 8:00 of
7 x Slamball (40/20)
7 x Burpees

Post rounds/reps completed to comments.

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01.19.2015

By Samy Daghir / January 18, 2015 / 3 Comments

Child & Family Services March 20th 2015

Warm-up Drills
I. Run 2:00 (Indoors)
II. 4 Rounds of (2R/2L)
5 x KB Suitcase Deadlift (24/16kg)
5 x 1-arm KB Swings (24/16kg)
5 x 1-arm KB Push Press (24/16kg)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the 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 single rep.

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

Notes: Use last weeks CrossFit Total Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Helen”
3 Rounds for time
Run 400m
21 x ‘American’ KB Swings (24/16kg)
12 x Pull-ups

Post times to comments.

Skill Development
If time permits work through Handstand progressions for 5-10:00
Examples include: Walking, Balancing, Kick-ups, etc.

Get creative, challenge skill sets, and build confidence during inversion. Get some, freaks.

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