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WOD & Blog

06.01.2015

By Samy Daghir / May 31, 2015 / 0 Comments

11351322_883243818388285_796474568624625328_nANNOUNCEMENT: Our June on-ramp starts next Tuesday June 2nd @ 6:00pm.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. 8:00 Dodgeball
II. Mobility

Impact/Focus: Back Squat 3-3-3+
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)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

“Vertical Imposition”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Handstand Push-ups
1-2-3-4-5-6-7-8-9-10 reps x Box Jumps (30/24)

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Skill Development
Accumulate 3:00 of L-Sit Ring Support

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05.29.2015

By Samy Daghir / May 28, 2015 / 2 Comments

11045490_883243878388279_9189988547233329442_nUPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentages outlined below based on .9 of your 1RM.

5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Notes: The final set is a max effort set for total repetitions.

Post sets/reps/loads to comments.

“Owzcekkent”
Tabata x Medicine Ball Cleans (20/14lbs)
Rest 1:00
Tabata x Ring Dips
Rest 1:00
Tabata x DB Burpee Pick-Ups
Rest 1:00
Tabata x Row (meters)

Post scores to comments.

Skill Development
Mobility, Foam Roll, Stretch, Mash, etc.

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05.28.2015

By Samy Daghir / May 28, 2015 / 2 Comments

22697_883239118388755_5479685630375911025_nANNOUNCEMENT: Our May Free Intro/Bring a Friend WOD will be this Saturday (5/30) at 10:00am. Open gym will run 9-10am.

Our June on-ramp starts next Tuesday June 2nd @ 6:00pm.

**The parking lot is getting painted Saturday so all athletes/visitors must park on Commercial St, the UNH lot, or at Milly’s Tavern.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Lateral Lunges
25ft Tumbling/Handstand Walk
III. Mobility

Impact/Focus: Power Snatch
Warm up as needed before completing the following workload. Increase weights as form allows.

Power Snatch 2-2-2-2-2

Post loads to comments.

“Cuanto Sabes”
Complete 21-15-9 reps of
Wallball (20/14)
Reverse Wallball (20/14)
Toes-2-Bar

Post times to comments.

Skill Development
Frockles’ Ab Circuit

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05.27.2015

By Samy Daghir / May 26, 2015 / 1 Comment

IMG_9034“First night of CFNH’s Olympic Weightlifting Class is in the books!”

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
5 x Scap Pull-ups
10 x Air Squats (wall therapy)
III. Mobility

 

Impact/Focus #1: 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%

Post sets/reps/loads to comments.

Impact/Focus #2: Press 5-5-5+
Work through the following sets of Press 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%

Post sets/reps/loads to comments.

“A Kettlebell Humbler”
2 Rounds of AMRAP (4:00 x 2:00 rest)
7 x American KB Swings
7 x Goblet Squats
10 x KB Push Press (5L/5R)

Post scores to comments.

Skill Development: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10

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05.26.2015

By Samy Daghir / May 26, 2015 / 1 Comment

11015219_883184875060846_4593837222216751098_nThank you to all the athletes that came yesterday to complete “Murph”. It’s always a great showing for an important Hero WOD. We’re proud of you all.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Flight Simulator Hazard
Complete the following pyramid of Double-unders as many times as possible against a 10:00 Running Clock:
5-10-15-20-25-20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 3 x Burpees (no push-up). All the way up and down is a complete evolution.

Post rounds completed to comments.

“Saving Grace”
Complete for time
Row 1000m
30 x Clean & Jerk (135/95)
75 x GHD Sit-ups

Post times to comments.

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Memorial Day "Murph"

By Samy Daghir / May 24, 2015 / 2 Comments

Unknown“No greater love than this, that he lay down his life for his friends.”

Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Murphy.

Heats start at 10am and 11am sharp. Arrive 15-20 minutes prior for individual warmup and mobility work.

“Murph”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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05.22.2015

By Samy Daghir / May 22, 2015 / 0 Comments

IMG_8856Congratulations to our May on-ramp graduates Meghan (Sarah), Rebecca, Jen, Marion, Courtney, Chris, Bob (not pictured), and Bob (not pictured). Please welcome them to our community as they begin regular classes!

ANNOUNCEMENT: Our 7th Annual running and honoring of “Murph” this Monday (5/25 Memorial Day) will have heats starting at 10am and 11am sharp. Arrive 15-20 minutes prior for individual warmup, stretch, etc.. Don’t forget to wear your Red, White and Blue!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x KB Deadlifts (24/16)
5 x SDLHP
5 x KB Swings
III. Mobility

Impact/Focus: Deadlift 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Deadlift.

Deadlift 1-1-1-1-1

Post loads to comments.

“Midline Recon”
3 rounds for total points of
Walking Lunges (24/16)
Sledgehammer Strikes (Alt L/R)
Sumo Deadlift High Pull (24/16)
Russian Twists

Notes: In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

Post scores to comments.

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05.21.2015

By Samy Daghir / May 21, 2015 / 1 Comment

IMG_8847UPCOMING EVENTS:
Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Dynamic Warm-up:
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus: Handstand Push-ups 5-5-5-5-5
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.

I. Deficit Handstand Push-ups 5-5-5-5-5
II. Handstand Push-ups (Strict) 5-5-5-5-5
III. Handstand Push-ups (Kipping) 5-5-5-5-5
IV. Negative Handstand Push-ups 5-5-5-5-5

Post sets/reps/results to comments.

“Octane Boost”
Complete the following for time:
Run 200m
25 x Thrusters (95/65lbs)
25 x Ring Push-ups
Run 200m
20 x Thrusters (95/65lbs)
20 x Ring Push-ups
Run 200m
15 x Thrusters (95/65lbs)
15 x Ring Push-ups
Run 200m
10 x Thrusters (95/65lbs)
10 x Ring Push-ups

Post scores to comments.

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05.20.2015

By Samy Daghir / May 19, 2015 / 1 Comment

FullSizeRender-7UPCOMING EVENTS:
Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Press 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Press.

Press 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Snatch
Warm up as needed before completing the workload below.

Snatch 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.19.2015

By Samy Daghir / May 18, 2015 / 5 Comments

IMG_0880UPCOMING EVENTS:
Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 750m
II. 2-3 rounds of
:15 Handstand Hold
7 x Push-ups
7 x Hollow Rocks
III. Mobility

Impact/Focus: American KB Swings
5 Rounds of
Every 2:00 Complete 20 x Unbroken American KB Swings

Notes: Increase weight each round as current fitness levels permit.

Post results to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Post scores to comments.

Skill Development
Dedicate 8-10:00 after training today to working with your comrades on foam rolling, lacrosse ball mashing, kb mashing, etc… It always feels better to suffer together rather than alone. We would like each of our athletes to have the goal of working through 1-2 basic mobility drills that address a specific movement issue and/or areas where nagging soreness, tightness may be limiting performance.

or

Goat work. Slay them.

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