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WOD & Blog

12.31.2015

By Samy Daghir / December 31, 2015 / 4 Comments

IMG_3084ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

NEW YEAR’S HOLIDAY HOURS:
Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am

 

 

 

Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Bench Press
Work through the following sets/reps of Bench Press after warming up with three sets of five repetitions each.

Bench Press 5-4-3-2-1*
Then…
Bench Press x 2 sets of 6-8 reps (70-80% of 1*)

Notes: Attempt to establish a heavy single repetition effort near or on par with a previous or estimated one rep maximum.

Post scores to comments.

“Foramen Magnum”
For time
5 x DB Bear Complex
3 Rounds of
30 x Wallball (20/14lbs)
20 x Dumbbell Snatch (10L/10R)
Then…
5 x DB Bear Complex

Notes: The DB Bear Complex is as follows: 1 x DB Deadlift, 1 x DB Hang Power Clean, 2 x Walking Lunges (1R/1L), and 1 x Push Press/Jerk. Get some, freaks.

Post scores to comments.

Skill Development
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.

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12.30.2015

By Samy Daghir / December 30, 2015 / 6 Comments

IMG_4624ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

NEW YEAR’S HOLIDAY HOURS:
Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am

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

Impact/Focus #1: Power Cleans
Against a 15:00 clock, warm up as needed before completing the following workload of Power Cleans.

Power Clean 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Pause Back Squats
Warm up with 3 sets x 5 reps before completing the following workload. Athletes should plan to increase weight with each set.

Back Squat 2-2-2-2-2 (:03 Pause)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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12.29.2015

By Samy Daghir / December 28, 2015 / 2 Comments

IMG_2937“… In natural flow of events, the spontaneous working of principles, and the adaptation of the tendencies and wants of the human race to the elemental circumstances in the midst of which [we] find ourselves placed.”–1845 Democratic Review; discussing Manifest Destiny as a driving Philosophy in the forging of the American Nation

ANNOUNCEMENTS:
Due to the winter storm hitting overnight into tomorrow we will be closed for our AM classes. As of right now the Noon and PM classes will be held as normal. Any changes will be notified here and on Facebook, so please check regularly.

NEW YEAR’S HOLIDAY HOURS:
Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am

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

Impact/Focus: Handstand Push-up Ascension Ladder
Every minute on the minute for 12 minutes execute a set of Handstand Push-ups. Begin with two Handstand Push-ups and increase by two repetitions every round thereafter. Continue until unable to complete the workload within the minute of time allotted. Strict or Kipping style movements are both encouraged based on individual skill level.

Notes: If athletes fail before the 12th Round they may begin again at two reps and begin climbing again from there. Score is total reps completed.

Post scores to comments.

“General Adaptation Syndrome”
5 Rounds for time of
15 x Plyo-Push-ups
45 x Double-unders

Notes: Plyo-Push-ups are to 45/25lb bumper plates for male/female athletes. Those looking for an additional challenge need only increase the height of their plyometric target.

Post scores to comments.

Skill Development
Mobilize, Fuel, Rest, Fuel, Heal… Slay goats should the opportunity arise.

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12.28.2015

By Samy Daghir / December 27, 2015 / 9 Comments

1488061_983758248336841_1662872064829622226_nANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload of Overhead Squat based off your weight from 12.14.2015.

2 x 80%
2 x 85%
2 x 90%

Post loads to comments.

“Holiday Left-overs”
Complete as many rounds/reps as possible in 12:00 of
4 x Front Squat (1x/.75x BW)
8 x Pull-ups
12 x ‘American’ KB Swings (32/24)

Post rounds/reps completed to comments.

Skill Development
2 rounds for quality
Max L-Sit (seconds) x 1:00
Rest 1:00

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12.24.2015

By Samy Daghir / December 23, 2015 / 1 Comment

IMG_2838CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

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 (32/24kg)
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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12.23.2015

By Samy Daghir / December 23, 2015 / 8 Comments

535310_982500891795910_1829795658322257172_n1st picture: December 15th
2nd picture: December 18th
3rd picture and the one below: December 22nd (today)! We are in awe of how much our community did in such a short amount of time!! In exactly a week, we were able to gift over $1,750 worth of brand new clothes, toys and gift cards!! It was more than enough to distribute to each and everyone of the 18 families we had!! Chase, Samy, Mark and myself cannot thank our community enough for their support and overwhelming generosity!! We are very lucky to have the people we have in our gym family and are reminded of that every day! – Coach Ashley

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push/Split Jerk
III. Mobility

Impact/Focus #1: Clean & Jerk Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean & Jerk. The reps for today will be touch-and-go from the floor.

Clean & Jerk 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Pause Back Squats
Warm up with 3 sets x 5 reps before completing the following workload. Athletes should plan to increase weight with each set.

Back Squat 3-3-3-3-3 (:03 Pause)

Post loads to comments.

“Blitzen”
Tabata x ‘American’ KB Swing (24/16)
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence today is 6 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

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12.22.2015

By Samy Daghir / December 21, 2015 / 3 Comments

IMG_2704 2ANNOUNCEMENTS:
-Christmas Gift Drive Information HERE. Please have all gifts turned in by Monday PM, Thank you.

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
10 x KB Swings
10 x Abmat Sit-ups
:10 x Handstand Hold
III. Mobility

“Donner”
5 Rounds for time of
2-4-6-8-10 x Power Snatch (135/95lbs)
10-8-6-4-2 x Handstand Push-ups

Post scores to comments.

Skill Development: Dubs & L-sits EOMOTM
Every other minute on the minute for a total of 12 minutes the athlete performs max reps of Double-unders in :30 during the odd minutes and accumulates :20 of an L-sit hold during the even minutes:

Odd Minutes: Double-unders x :30
Even Minutes: L-sit x :20

Post scores to comments.

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12.21.2015

By Samy Daghir / December 20, 2015 / 4 Comments

11226177_977802722265727_201351610904950956_nANNOUNCEMENTS:
-Christmas Gift Drive Information HERE. Please have all gifts turned in by Monday PM, Thank you.

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of Overhead Squat based off your weight from last week (12.14.2015).

Overhead Squat 3-3-3-3 (80-85% 1RM)

Post loads to comments.

“Cupid”
Complete for time
Row 1000m
Then… 3 rounds of
20 x Thrusters (45/35)
15 x Toes-2-Bar

Post times to comments.

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12.18.2015

By Samy Daghir / December 17, 2015 / 5 Comments

“Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through obstruction.”
–William James

ANNOUNCEMENTS:
-Christmas Gift Drive Information HERE.

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

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 5-rep effort for Deadlift. PR’s encouraged.

Deadlift 5-5-5-5-5

Post loads to comments.

“Cupid”
For time
10 x Anyway Ground-to-Overhead (95/65lbs)
15 x Pull-ups
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Burpee+Sandbag Power Clean*
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Pull-ups
10 x Anyway Ground-to-Overhead (95/65lbs)

Notes: *Perform a Burpee on a Sandbag and bring it from the ground to the Front Rack during the rise into the standing position. This replaces the need to jump and clap overhead today; and there was much rejoicing.

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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12.17.2015

By Samy Daghir / December 17, 2015 / 2 Comments

IMG_4324ANNOUNCEMENTS:
-For details on our Christmas Gift Drive please see additional information at the top of yesterday’s post HERE.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
10 x Slamball (40/20)
14 x Walking Lunges
III. Mobility

Impact/Focus: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…

Post scores to comments.

“Vixen”
Complete as many rounds/reps as possible in 13:00 of
8 x Handstand Push-ups
16 x Box Jumps (24/20)
24 x Sledgehammer Strikes (12L/12R alt.)

Post rounds/reps completed to comments.

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