WOD & Blog

Wednesday 02.28.2024

By Samy Daghir / February 28, 2024 / 0 Comments
Molly hitting some heavy deads in the CFNH Prototype ‘Black n’ Bone’ color way Hoodie… Yessssss!!!!!! (Hoodie = cool; earning a strong capacity with the barbell deadlift = far cooler)

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
III. Set-up, Training Flow & Movement Review

Impact/Focus: “Triple EMOTM”
Warm-up & establish each minutes training task/objectives, then…

‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Every 1:00 x 12 Rounds (minutes) total work through the following
4-5 Rounds (12-15:00), determined by athlete enthusiasm and time/logistics of the day’s training…

1:00 x Single, Double, Triple-unders Skills, Drills, Set/Rep Ladders, Etc.
*’Sharpen the skill, dont push to hard beyond skill work with each set on the rope and end up dulling progress’
1:00 x 30 Hollow Rocks (2ct)
1:00 x 15/10 Unbroken Wallball Shots to Open 2024 standards (red lined target practice)

Notes: movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

“Freezer Burn”
For time,
*Double-unders x 30/20 reps,
Then…
2-4-6-8-10-12-14 x Front Squat (135/95lbs)
2-4-6-8-10-12-14 x Bar Facing Burpees
**Double-under/Single-under Tax Every :90

Notes:

Scale load and apply scaling to the BFB’s based on Open Standards as applicable. Single-users are begin with 60/40 yet climb by the same increments at 1:1 @ +30/20 reps per Rope Task.
*The WOD begins with a set of Double-unders x 30/20 reps;
**Each subsequent set at every :90 seconds increases the Double-under Tax by +30/20 reps. (30,60,90/20,40,60..etc.)
and performing another set every :90 at +30/20 .

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Tuesday 02.27.2024

By Samy Daghir / February 26, 2024 / 0 Comments
Craig, Mackenzie & Jenny attacking that Clean & Jerk, YESSSSS!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Dumbbell Press + Hold, Pull-up + Hang
Warm-up x 2-3 sets of each movement, then…
Alternating EMOTM of

Every Minute on the Minute (EMOTM) x 12 Minutes total work:

1:00 x 6,9 or 12 reps of Dumbbell Strict Press
Hold at Lockout for ten seconds to finish the set
:30 rest/transition

1:00 x 6,9 or 12 reps of Ring Row, Pull-ups, Muscle-ups
Hang for as much of the remaining minute as possible
:30 rest/transition

Notes: Use a Push Press movement to finish sets that hit the wall of fatigue int he struct press as needed to complete the selected workload.

Post scores to comments.

“Snoticle Mile”
For time
Run 400m or Row 500m
Then… 5-10-15-20 reps of
American KB Swings (24/16kg)
Knees-to-Elbows
Finish with…
Run 400m or Row 500m

Notes: Scale KB movements to Russian style as needed for quality movement; scale load accordingly heavier or lighter. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

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Monday 02.26.2024

By Samy Daghir / February 25, 2024 / 0 Comments
CHUCK ENJOYING HIS 80TH BIRTHDAY CELEBRATIONS!!! We are absolutely privileged to have you as a part of the crew, Sir!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*2-3 Rounds of Jumping Jacks, Mountain Climbers & Stiff Legged Bear Crawls

Impact/Focus: Full/Power Clean & Jerk 1RM
5:00 x … Warm-up sets, technique review and point of performance: 2 Rounds 5 Clean 5 Jerk PVC 2 Rounds 5 Clean 5 Jerk Barbell.
Establish whether today’s intention should be Full Cleans or Power Cleans and apply remedial mobility (Example: Front Rack Mashing)

Then, Climb to a 1RM as follows vs. a 12:00 time cap
Full/Power Clean & Jerk 7-4-2-1-1-1-1-1RM

Notes: Cleans may be Power or Full (Squat), Push or Split Jerks are viable options for the overhead lifting, Manage work/rest time across the 12 mintuts, climb weight to match a previous personal best or establishing a new 1RM.

Post scores to comments.

“Vanilla Nice-AH”
4 Rounds for time of
7 x Clean & Jerk (95/65lbs)
15 x Push-ups
25 x Air Squats

Notes: Cleans should mirror what was performed in the weightlifting portion, ie. Full (Squat) or Power. Both Push & Split Jerk are a go. Rx+ options for today; increase Clean & Jerk (135/95lbs) + perform 16 reps per round of alternating Box Step-ups with two 50/35lbs (scalable) dumbbell weight, this also comes with an additional 2 Rounds following the box step-ups with the Rx volume of Air Squats; reps for C&J will adjust to 5 per round at the 6 Round format. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

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Friday 02.23.2024

By Samy Daghir / February 25, 2024 / 0 Comments

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Hip & Lower Body Mobility. There will be a ROMWOD option to finish with as a class today, time permitting.

Impact/Focus: Deadlift 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance, build to a starting weight.

Vs. an 18:00 time cap establish a new Deadlift 1RM
Deadlift 1-1-1-1-1RM

Notes: Use as many sets as needed.

Post loads to comments.

“Christine”
Complete 3 rounds for time of
Row 500m
12 x Deadlift (Bodyweight)
21 x Box Jumps (24/20”)

Notes:

This is a benchmark WOD.
Reference “Christine” on 12.11.2023 by clicking link HERE.
Scaling and additional details will be covered during the whiteboard brief.

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Thursday 02.22.2024

By Samy Daghir / February 22, 2024 / 0 Comments
Our in house 2023 CF Open Champ engaging in a bit of non traditional conditioning, Yessss!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Bench Press, Active Hangs & L-sits
Warm-up Sets/Reps building to an intended starting weight.

Every 2:30 x 6 Rounds Total
Bench Press x 7-7-5-5-3-3 reps (Climb weight as able)
:20 x L-sit from the Hang or Support Position
:20 x Active Hang from Pull-up Bar

Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range.

Post scores to comments.

“Irreducible”
4 Rounds for time of
15/12kcal Row
20 x Abmat Sit-ups or Hollow Rocks
35 x Air Squats
50 x Double-unders

Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief.

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Wednesday 02.21.2024

By Samy Daghir / February 21, 2024 / 0 Comments
Yessssssss, Bibiana!!!!!!!! (Insert a ‘timeless strength’ comment here as a slightly late birthday jab, double yesss)

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Additional emphasis on wrist /forearm mobility)

Impact/Focus: GHD Flexion & Extension + HS Skill Build
Today’s Impact/Focus training may be structured as 1:00 per each of the three movements shown below OR with a 3:00 clock to allow athletes proficient in these movements a chance to expeditiously hustle through the core movements in order to allow more time for the HS Skill Work (ie a pace which does not omit quality movement execution). Both of these formats are described;

5 Rounds of I. or II. (see below)

I. ‘Developing the Movement(s)’ Format
5 Rounds for Quality of
1:00 x 10-15 reps of GHD Sit-ups
1:00 x 10-15 reps of GHD Extensions
1:00 x Handstand Skills

*Building on last week’s Shoulder Taps + Freestanding/Wall/Support Holds (vs. walks).
**Athletes will have time to work through the set/improve technique, and rest/transition in a more controlled manner than II.

II. ‘Capacity’ Format
5 Rounds for Quality of
VS. a 3:00 Running Clock, complete each set unbroken;
18 x GHD Sit-ups
18 x Back Extensions / 8 x GHR’s
Time Remaining: Time working static handstand holds, palm lifts, shoulder taps

*Building on last week’s Shoulder Taps + Freestanding/Wall/Support Holds (vs. walks).
**Athletes work through the core movements quickly and as unbroken as possible vs. the 3:00 clock, all time remaining may be utilized to work on HS Skills. Work/rest as needed during the skill portion.

Post training to comments.

“Lycanthropy”
Complete the following for time
vs. a 14:00 soft time cap

Run ‘Out’ 10ft + Bear Crawl ‘Back’ 10ft
Run ‘Out’ 20ft + Bear Crawl ‘Back’ 20ft
Run ‘Out’ 30ft + Bear Crawl ‘Back’ 30ft
Run ‘Out’ 40ft + Bear Crawl ‘Back’ 40ft
Run ‘Out’ 50ft + Bear Crawl ‘Back’ 50ft

Then…

7 Rounds of
3 x Wallwalks
10 x Sandball Clean to Over Shoulder (60/40#)

Then…

Finish with 50 back down to 10ft of the Run + Bear Crawl
Run ‘Out’ 10ft + Bear Crawl ‘Back’ 10ft
Run ‘Out’ 20ft + Bear Crawl ‘Back’ 20ft
Run ‘Out’ 30ft + Bear Crawl ‘Back’ 30ft
Run ‘Out’ 40ft + Bear Crawl ‘Back’ 40ft
Run ‘Out’ 50ft + Bear Crawl ‘Back’ 50ft

Notes: Sandball scaling for weight will use Slamball and Medicine Balls as needed (Full Squat Clean + Sandball Over Shoulder on the Stand-up; 1 Compound movement is the intention). Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

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Tuesday 02.20.2024

By Samy Daghir / February 20, 2024 / 0 Comments
We honor our heroes ’round here.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Press & Push Press
Every :90 x 10 Rounds, work through the following…

Press x 5-4-3-2-1
Push Press x 5-4-3-2-1
(*climb weight as able)

Notes: Climb across sets of Press as able, hitting as heavy as climb and as close to a 1RM as able within the additional pressure of the time intervals. Once the movement changes to the Push Press we are looking to sustain or continue to climb weight as athletes feel the intended transition of strict strength + the aspect of leverage gained through positioning and dynamic movement aspects that are foundational to the Push Press (aka ‘it’s all in the hips’). Reference training via leverage dynamics

Post loads to comments.

“20.Moxie”
For time, partitioned any way
vs. an 18:00 Time Cap
30 x Ring or Bar Muscle-ups
60 x Push Press (95/65lbs)
90/75kcal Row

Notes: Scaling for the Muscle-up assignment today may be 1:1 or 40 reps total of Scaled Muscle-ups, Chest-to-Bar Pull-ups, and Chin-over-bar (standard) Pull-up, Banded Pull-ups or Ring Rows. Scale load lighter or heavier on the Push Press as applicable. Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief. Bring your tactics, strategies & endless moxie, Ninjas.

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Monday 02.19.2024

By Samy Daghir / February 19, 2024 / 0 Comments
L-sit is less leisure more geometric genius. Yesssss, Jeremy!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Front Squat 5×3
Warm up as needed, addressing Front Rack & Squat Mobility to improve movement across sets. Start at a challenging weight and climb as able without compromising form or technique.

6 Rounds, on the 2:30 of
Front Squat 3-3-3-3-3-3

Notes: Reference Front Squat 1RM from 01.02.2024 to establish starting weights and compare the best three rep set on the day.

Post loads to comments.

“Stand Ground, Earthquake Style”
10:00 AMRAP of
20 x 1-arm Dumbbell Snatch (alt.L+R every 5 reps)
10 x Lateral Burpees (Over Dumbbell)

Notes: 50/35lb Dumbbell assigned for Rx, scale load as needed.

Post METCON Skill/Accessory/Recovery Assignments:
Accessory Training
For Quality: 3-4 Rounds of
12-15 reps x GHD Back Extensions
Skill Practice x HS Walks, Shoulder Taps, Kick-ups, 360 Stinkbug Traverse (20” box)

Recovery & Preventative Maintenance Mobility
I. Accumulate 60-90 seconds inverted x GHD BacK Ext. Passive Hang at bottom ROM (Deload)
II. Couch Stretch x 1-2 minutes per leg

Post scores/results to comments.

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Friday 02.16.2024

By Samy Daghir / February 16, 2024 / 0 Comments
Kate & Tim are overheard thinking “This aint our grandmama’s groceries…” YESSSSSSSS, farming delights.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Deadlift 4×5 (WEEK 5)
Warm-up with sets and reps (10-8-6) as needed building to a starting working weight. If using the app; adjust it to 100% 1RM from 90% to see reference numbers.

4 Rounds, on the 3:00 of
Deadlift x 5-5-5-5 (Climb weight)
+
Row or Bike 15/12 kcal

Notes: Technique and Tempo reinforcement during strength assessment across today’s Deadlift; dual intention carries into priming for the best possible movement in the subsequent MetCon following.
Climb weight as able or sustain working sets as challenging/heavy as possible.
Sprint through the Erg assignment at the end of each Deadlift set before adjusting weights.
Rx+ Max Kcal vs. 1:00 after each Deadlift Set (85%+)

Post scores to comments.

“Surfectant”
Complete for time vs. a 15:00 Time Cap
60/40ft x Handstand Walk
(or 200ft x Bear Crawl)
Then…
10-9-8-7-6-5-4-3-2-1 x Deadlift (225/155lbs)
10 reps per round x Toes-to-Bar

Finish with…
30 x Burpee Box Jumps / Over-unders (Bench/Rig)

**Rest 5:00 before the Optional Bonus 2:00 Drill… OH YASSSSSSS, NINJAS.**

Notes: Scale load as needed. Toes-to-Bar will scale 1:1 for Knees to Armpits, Arms, or Elbows, 12 reps per round for Supine Leg Raises or Hanging Knee Raises. Bear Crawl & Inchworms + Push-up will be the scaling emphasis movements for today’s Handstand Walk.

Post scores to comments.

Post METCON Skill/Accessory/Recovery Assignments:
Accessory Training
For Quality: 3-4 Rounds of
12-15 reps x GHD Back Extensions
Skill Practice x HS Walks, Shoulder Taps, Kick-ups, 360 Stinkbug Traverse (20” box)

Recovery & Preventative Maintenance Mobility
I. Accumulate 60-90 seconds inverted x GHD BacK Ext. Passive Hang at bottom ROM (Deload)
II. Couch Stretch x 1-2 minutes per leg

Post scores/results to comments.

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Thursday 02.15.2024

By Samy Daghir / February 15, 2024 / 0 Comments
Abe never mentioned the silent, powerful, ‘L’ in his name…

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Full or Power Snatch 1RM
Warm-up sets, technique review and point of performance.

Versus a 12:00 Running Clock;
Power Snatch x Establish a 1RM

Notes: Manage time across the 12 mintuts, aiming for 5-9 sets of 1 rep, climbing weight to match a previous personal best or establishing a new 1RM.

3-5 sets of a light to moderate / Met.Con. weight to practice touch and go barbell cycling; or dump and reset technique as applicable to each athlete’s strategy for the following WOD.

Post scores to comments.

“Mettle”
Complete for time
40-30-20-10 x Wallball (20/14lbs)
12-9-6-3 x Power Snatch (135/95lbs)

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Post METCON Skill/Accessory/Recovery Assignments:

Accessory Training
For Quality: 3-4 Rounds of
12-15 reps x GHD Back Extensions
Max Rep Set x Knees-to-Elbows (Strict)

Recovery & Preventative Maintenance Mobility
I. Accumulate 60-90 seconds inverted x GHD BacK Ext. Passive Hang at bottom ROM (Deload)
II. Couch Stretch x 1-2 minutes per leg

Post scores/results to comments.

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