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WOD & Blog

09.01.2016

By Samy Daghir / August 31, 2016 / 1 Comment

image1“Not in the flight of ideas, but only in action is freedom. Make up your mind and come out into the tempest of the living.” –Dietrich Bonhoeffer

ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

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

“Active Transport”
5 Rounds for time of
50ft Handstand Walk
12 x Toes-2-Bar

Notes: Handstand Walks are scalable to 30 x Shoulder Taps (15R+15L). TTB/Leg Raises scaling 2:1.

Post scores to comments.

Skill Development
5 Rounds for quality of
8R+8L x 1-arm DB Row
12 x Pistols (6R+6L)

Notes: Increase weight across sets as strict form permits. Goblet KB challenge available for those who are able to complete an easy 6 x strict, unbroken Pistols. Pistols may be alternated each repetition or done as multiple rep sets.

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08.31.2016

By Samy Daghir / August 30, 2016 / 4 Comments

14184526_1138757916170206_7133494261728793407_nANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus: Snatch
Warm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.
Snatch 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.
Post sets/reps/loads to comments.

Post loads to comments.

Impact/Focus #2: Thruster 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a heavy 3-rep Thruster.

Thruster 3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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08.30.2016

By Samy Daghir / August 30, 2016 / 2 Comments

1b72e0ddc48e0a88a43b38cd9a28005aANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

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

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE. This is a Benchmark WOD, bring the lumber, freaks.

Post scores to comments.

“Recovery 2k Erg”
Row 2000m at a pace consistent with 2:00/2:10 500m split times or faster.

Post times to comments.

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08.29.2016

By Samy Daghir / August 28, 2016 / 1 Comment

14079999_10153913502187569_1589904428250041690_nANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum for Front Squat.

Front Squat 1-1-1-1-1

Post loads to comments.

“Buffering”
Complete as many rounds/reps as possible in 10:00 of
10 x DB Snatch (50/35)
10 x Box Jumps
15 x GHD Sit-ups

Post rounds/reps completed to comments

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08.26.2016

By Samy Daghir / August 25, 2016 / 1 Comment

FullSizeRender-49Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working to establish the heaviest weight in the following snatch complex.

Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

“Ariel”
Complete for time
18-15-12-9-6-3 reps of
Row (Calories)
Ring Dips

Post times to comments.

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08.25.2016

By Samy Daghir / August 24, 2016 / 2 Comments

IMG_0101Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: O-Course AMRAP

“Double-Down” Partner WOD

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
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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08.24.2016

By Samy Daghir / August 23, 2016 / 4 Comments

FullSizeRender-48Warm-up Drills
I. Row 2:00
II. 1-2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 1-1-1-1 @ 95% 1RM

Notes: Warm-up weights should facilitate four working sets of one repetition each at 95% of individual Front Squat single repetition maximum.

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Notes: Athletes may increase weights as long as proper form allows.

WOD
5-10:00 Metabolic Conditioning

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08.23.2016

By Samy Daghir / August 22, 2016 / 3 Comments

IMG_0098Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Power Clean (barbell)
5 x Push Press (barbell)
10 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 3 reps each) before before completing the following workload every ninety seconds (:90) for five rounds total.

Power Clean x 3 reps (every :90 x 5)

Notes: The warm-up is untimed; ensure that enough weights are staged to facilitate increases each set. Guidance range would be 75% and north of 1RM Power Clean; warm-up sets and reps should facilitate this. Get some, freaks.

Post scores to comments.

“Ovah-Undah”
Run 200m
30 x Wallball (20/14lbs)
30 x American KB Swings (32/24kg)
Run 400m
20 x Wallball (20/14lbs)
20 x American KB Swings (32/24kg)
Run 800m
10 x Wallball (20/14lbs)
10 x American KB Swings (32/24kg)

Skill Development
Cumulative :60-1:20 of L-sit (rings or static set-up)
After finishing the midline static work engage in some dedicated mashing and mobilizing for 5-10 minutes.

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08.22.2016

By Samy Daghir / August 21, 2016 / 5 Comments

1429016000 (1)Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Mobility

“22 A Day to None”
The Veteran Suicide Prevention WOD
Complete the following for time:

22 x Burpees
22 x Overhead Squats (95/65lbs)
22 x Slamball (40/20lbs)
22 x Thrusters (95/65lbs)
22 x Push-ups
22 x Power Snatch
22 x Double-unders (Single-unders 3:1)
22 x Pistols
Row 22 (kcal)
22 x Wallball (20/14lbs)
22 x Pull-ups
22 x Box Jumps (24/20’’)
22 x Push Press (95/65lbs)
22 x Walking Lunges (R+L=44reps)
22 x SDHP (95/65lbs)
22 x Power Cleans (95/65lbs)
22 x HSPU’s (Stinkbugs 2:1)
22 x TTB/K2E
22 x Air Squats
22 x American KB Swings (24/16kg)
22 x GHD/Abmat Sit-ups
22 x Medicine Ball Cleans (20/14lbs)

Post scores to comments.

In 2012, the Department of Veterans Affairs’ study on veteran suicide concluded that 22 veterans a day take their own lives. That’s 8030 veterans annually from all eras of war including WW2, Korean, Vietnam, Iraq and Afghanistan. That’s more suicides annually than the total American deaths during Operation Iraqi Freedom and Operation Enduring Freedom (Afghanistan) since the wars began. This is a shocking number that many find hard to believe.

Veterans are committing suicide in these high numbers attributed to triggering points:

  • Depression
  • Survivor’s guilt
  • Self-blame for mission failure
  • Impaired thinking caused by alcohol or substance abuse
  • An Altered worldview due to post-traumatic stress
  • Traumatic brain injury.

Since the inception of Active Heroes, the programs have adapted to identify the triggering points associated with veteran suicide. Active Heroes has national programs in every state and regional programs serving with locations.

  • Active Challenges – Free events, seminars and Team Leader trainings for every state.
  • Peer mentors, business partners and resources in every state
  • A Military Family Retreat Center located in Shepherdsville, KY
  • A Military Family Community Center in Louisville, KY

For more information on Active Heroes or to donate please click HERE

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08.19.2016

By Samy Daghir / August 19, 2016 / 2 Comments

FullSizeRender-47

Congratulations to our August on-ramp graduates Jayce, Doug, Meg, and Luke (not pictured). Please welcome them to our community!

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch EMOTM
Complete the following movement every minute on the minute for 10:00.

5 sets of 2 x Snatch
5 sets of 1 x Snatch

Post loads to comments.

“Kind of Regional Event 7”
Complete for time
21 x Thrusters (95/65)
5 x Rope Climbs
15 x Thrusters (95/65)
3 x Rope Climbs
9 x Thrusters (95/65)
1 x Rope Climb

Post times to comments.

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