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WOD & Blog

04.29.2015

By Samy Daghir / April 28, 2016 / 3 Comments

FullSizeRenderUPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

 

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Shoe Smith”
For time
9 x Muscle-ups
20 x Slamball
20 x Pistols
6 x Muscle-ups
14 x Slamball
14 x Pistols
3 x Muscle-ups
8 x Slamball
8 x Pistols

Notes: Muscle-ups scaled to banded or jumping will be 2:1. Pull-ups and Dips are 3:1 for scaling. Get some, freaks.

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.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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04.28.2016

By Samy Daghir / April 27, 2016 / 2 Comments

IMG_6552UPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus: Overhead Squat Triples
Warm up as shown below before completing the following workload of Overhead Squats.

Warm-up Sets: 3 x 3-5 reps
Overhead Squat 3-3-3-3RM

Post loads to comments.

“TARDIS”
4 Rounds of (:45 max reps x :15 rest) of
Toes-2-Bar
Wallball
Double-unders
Rest 1:00 between rounds

Post scores (total points per mvmt) to comments.

Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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04.27.2016

By Samy Daghir / April 26, 2016 / 4 Comments

FullSizeRender-34

Coach Ashley jumping for joy after hitting a 200# Hang Power Clean!

UPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Clean Complex
Warm up as needed before working to a heavy weight in the following clean complex using 4-5 working sets.

Power Clean + Hang Power Clean + Jerk

Post loads to comments.

Impact/Focus #2: Bench Press
Following movement review, complete the following workload for Bench Press.

Bench Press 10-8-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE

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04.26.2016

By Samy Daghir / April 25, 2016 / 2 Comments

FullSizeRenderANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.-up Drills

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

Impact/Focus: Power Snatch Doubles EMOTM
Warm-up as necessary to facilitate working sets at 80-85% of a Power Snatch 1RM. Then…
Every minute on the minute, for 12 minutes total, execute the following workload:

2 x Power Snatch (80-85%)

Notes: Power Snatch 1RM recent post link found HERE.

Post loads to comments.

“Quadfecta”
Five rounds for time of
10 x Ring Row
10 x Overhead Walking Lunges (45/25lbs)
10 x Burpees (w/jump-on-bumper)
10 x Overhead Walking Lunges (45/25lbs)

Post scores to comments.

Skill Development
I. 6 rounds x (:20 work x :10 rest) for total max repetitions of Anchored Abmat Sit-ups.
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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04.25.2016

By Samy Daghir / April 24, 2016 / 4 Comments

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We want to thank CFNH athlete Mike Munroe for running our row clinic on Saturday. It was a huge success and everyone was able to make a huge improvement on their technique!

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Ring Rows
10 x Medicine Ball Cleans (20/14)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk3)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Evolutionary Convergence”
Complete as many round/reps as possible in 12:00 of
5 x Clean (135/95)
10 x Handstand Push-ups
Run 200m

Post rounds/reps completed to comments.

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Power Couple Weightlifting Competition: June 26, 2016

By Samy Daghir / April 22, 2016 / 2 Comments

Screen Shot 2016-04-22 at 11.27.40 PMRegister a team or support your comrades; CFNH has multiple teams competing in this event. Get some, freaks!

Read the following excerpt about the competition taken from the event homepage (found HERE): “This is a competition to measure your power! Partner up (M/F) and test your Bench, Deadlift, Snatch, C&J, followed by a sprint test. Results will be based off couples combined bodyweight. We are setting it up so you will sign up for a time, then be done in 2 hours.

Event 1 & 2 – Bench and Deadlift
Event 3 & 4 – Snatch and Clean&Jerk
Event 5 – Sprint Test

When you register, pick a start time. We will have 5 teams start every 20 minutes, then you will be done within 2 hours. $100 per team.”

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04.22.2016

By Samy Daghir / April 21, 2016 / 2 Comments

FullSizeRender-32

Congratulations to our April on-ramp graduates. Trevor, Matt, Ben, and Dan (not pictured) will be working hard along side you all. Please welcome them to our community.

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Row/Run
II. 2-3 rounds of
25ft Waiters Walk (Left)
25ft Waiters Walk (Right)
10 x KB Suitcase Deadlift
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Gatorville”
Complete as many rounds/reps as possible in 6:00 of
7 x Pull-ups
14 x Wallball (20/14)

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
7 x Toes-2-Bar
14 x ‘American’ KB Swings (32/24)

Post rounds/reps completed to comments.

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04.21.2016

By Samy Daghir / April 20, 2016 / 2 Comments

article_590_poseANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Coach’s Choice
II. POSE Running Technique Drills
III. Mobility

Impact/Focus: Handstand Push-ups
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 5-5-3-3-1
II. Handstand Push-ups (Strict) 5-4-3-2-1
III. Handstand Push-ups (Kipping) 10-8-6-4-2
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Stinkbugs 10-10-10

Notes: Compare to 06.25.2015 found HERE.

Post sets/reps/results to comments.

“Windlass”
For time
Run 800m
15 x Power Snatch (115/85lbs)
21 x Burpees
12 x Power Snatch (115/85lbs)
15 x Burpees
9 x Power Snatch (115/85lbs)
9 x Burpees
Run 400m

Notes: These are standard Burpees. Enjoy, freaks.

Post scores to comments.

Skill Development
I. Mobilize & Slay Goats
II. Rope Climbing Training (choose one)
a. 5-8 ascents
(Ex: Spanish Wrap, J-wrap, Buddha Climb, Legless, L-sit, etc.)
b. 3-6 sets of “Little Swimmer” drill (i.e., hand over hand at chest level from standing to supine underneath rope)
c. Chest-2-Chin Partial Pull-up sets hanging from rope x 10-8-6-4-2 reps
d. Accumulate :60 of straight arm hang on the rope without a foot wrap/anchor. If :60 is possible, accumulate :30 hanging in similar fashion while extending and holding the dominant leg parallel to the floor.

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04.20.2016

By Samy Daghir / April 19, 2016 / 4 Comments

IMG_6059ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m/Row 500m
II. 2 rounds of
10 x Deadlift
10 x Front Squat
10 x Press
10 x Push Press
III. Mobility

Impact/Focus #1: Push/Split Jerk Technique
After warm-up, athletes will review proper push/split jerk technique and be assigned an appropriate rep scheme to follow for today’s workout.

Push/Split Jerk TBD

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 3 reps) before making 4 attempts to establish a 7-rep max Front Squat.

Front Squat 7-7-7-7

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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04.19.2016

By Samy Daghir / April 18, 2016 / 2 Comments


Screen Shot 2016-04-18 at 9.52.33 PMANNOUNCEMENTS:

– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

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

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 5 reps each) before working up to a challenging triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes should attempt to complete 3 x Touch N’ Go repetitions if possible; increase weight per set working no heavier than 85% of a recent 1RM. Work that hook grip, freaks.

Post loads to comments.

“Gap Junction”
5 Rounds for time of
Row 250m
10 x Pull-ups
15 x Ring Push-ups
20 x GHD Sit-ups

Notes: Scale GHD Sit-ups to Abmat Sit-ups for 2 x the rep load (40 total reps per round). Athletes need not be discouraged by scaling today in order to development core control and overall capacity in the Push-up; “MURPH” lingers on the horizon… let’s sweat more now so we cry less later.

Skill Development
I. CFNE Bulletproof Shoulders VIDEO DEMO HERE
II. Mobility, Foam Rolling, Myofascial Release… Get supple.
III. Spend 10-12 minutes working on various aspects of Handstand skill sets; Kicking up against the wall, shoulder taps, freestanding, press and straddle ups, walking on hands, etc.

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