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WOD & Blog

02.28.2017

By Samy Daghir / February 28, 2017 / 4 Comments

FullSizeRender-77Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

“Posterior DOMS”
Complete 4 rounds of the following movements. Each station will involve :45 work/:15 rest on the minute.

:45 x Pull-ups
Rest :15
:45 x Abmat Sit-ups
Rest :15
:45 x Row (Meters)
Rest :15

Notes: If you are feeling the effects of 17.1 focus on quality over quantity with today’s movements.

Post reps per movement to comments.

Skill Development
ROMWOD “Spot On”

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02.27.2017

By Samy Daghir / February 26, 2017 / 4 Comments

PPvhLXD-CF Games Open:
– REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

– Those who registered please make sure to SUBMITE YOUR SCORES by 8pm on Monday (2/26) so that we can ensure SCORES ARE VALIDATED before the submission time cap.

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

“Workout 17.1”
For time:
10 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
20 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
30 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
40 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
50 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs

M: 50lb dumbbell and 24” Box
F: 35lb dumbbell and 20” Box
Time cap: 20 minutes

Post reps completed or time completed to comments.
Post scores to games.crossfit.com for validation if applicable.

VARIATIONS:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box
Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

NOTES:Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK
If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

*A printable PDF of the 17.1 Workout and Scorecard may be found at the games.crossfit.com link HERE.

**Full movement standards may be found HERE.

 

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02.24.2017

By Samy Daghir / February 24, 2017 / 5 Comments

IMG_0514Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:20 x Ring Support
10 x SDLHP (24/16)
10 x Walking Lunges

Impact/Focus: Deadlift 5-5-5 (Wk7)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 5 reps (5-10 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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Endemic Warfare”
Complete as many rounds/reps as possible in 7:00 of
30 x Walking Lunges
12 x Ring Dips
8 x Slamball (40/20)

Rest 2:00

Complete as many rounds/reps as possible in 5:00 of
20 x Walking Lunges
8 x Ring Dips
6 x Slamball (40/20)

Post rounds/reps completed to comments.

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02.23.2017

By Samy Daghir / February 23, 2017 / 5 Comments

Screen Shot 2017-02-22 at 11.48.00 PMTHE 2017 CROSSFIT OPEN BEGINS FEB 23!!

REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

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

Impact/Focus: Push Press 5-5-5 (Wk6)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @95% of 5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

“Tactical Thaw Therapy”
For time
5 Rounds of
5 x Bar Muscle-ups
14 x DB Snatch (50/35lbs)
Run 400m

Notes: DB Snatch is 7 reps per arm, alternating right and left, each round. Scaling guidelines are 5 x Bar Muscle-ups = 7 x C2B Pull-ups = 10 x Chin-over-bar Pull-ups.

Post scores to comments.

Skill Development
*See guidelines on whiteboard
*Individual ROMWOD

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02.22.2017

By Samy Daghir / February 22, 2017 / 5 Comments

IMG_0435THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. 2:00 Speed Rope Drills
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: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-up 5-4-3-2-1-1-1

Notes: Reps are consecutive per side for today’s training. Athletes should plan to increase weight each set as possible.

Post loads to comments.

“Half GHD Annie”
Complete 25-20-15-10-5 reps for time of
Double unders
GHD Sit-ups

Post times to comments.

Skill Development
ROMWOD

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02.21.2017

By Samy Daghir / February 21, 2017 / 3 Comments

Screen Shot 2017-02-20 at 11.11.55 PMTHE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

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

Impact/Focus: Power Clean :75 Repeats
Warm-up as needed before completing the following every :75 seconds for ten total repeat efforts. Every :75 execute 2 x Power Clean for the first five rounds (two reps per :75). Execute 1 x Power Clean for the final five round (one rep per :75). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.

Every :75 for 5 rounds: 2 x Power Clean
Every :75 for 5 rounds: 1 x Power Clean

Notes: Go heavy, but do it well. Today do not be afraid to fail. Get some, freaks.

Post loads to comments.

“Workout 15.5”
27-21-15-9 reps for time of
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

Notes: Reference linke from 03.30.2015 HERE.
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Skill Development
*See guidelines on whiteboard

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02.20.2017

By Samy Daghir / February 19, 2017 / 8 Comments

16807092_1308103282569001_2616534951436620494_nThank you to the RSS Manchester USMC Poolees for joining us on Saturday morning of their IST. Good luck in Parris Island!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.

Back Squat 2-2-2-2-2 (25X1 Tempo)

Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.

Post loads to comments.

“Tricycle”
Complete 4 rounds for Max Reps of the following
1:00 x Burpee Box Jumps (24/20)
1:00 x Toes-2-Bar
1:00 x Overhead Squat (115/75)
1:00 Rest

Post total reps per movement to comments.

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02.17.2017

By Samy Daghir / February 17, 2017 / 4 Comments

FullSizeRender-76THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x KB Swings
10 x Goblet Squats
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 5 reps (5-10 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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Vector Track”
Complete for time
9 x Muscle-ups
25 x Wallball (20/14)
7 x Muscle-ups
25 x Wallball (20/14)
5 x Muscle-ups
25 x Wallball (20/14)

Post times to comments.

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02.16.2017

By Samy Daghir / February 16, 2017 / 3 Comments

2017openinfo_v5_sm

“Man’s essential characteristic is his rational faculty. Man’s mind is his basic means of survival—his only means of gaining knowledge…
 In order to sustain its life, every living species has to follow a certain course of action required by its nature. The action required to sustain human life is primarily intellectual: everything man needs has to be discovered by his mind and produced by his effort. Production is the application of reason to the problem of survival.”
–Ayn Rand, The Objectivist Ethics

-A Wikipedia biographical link detailing this woman’s life as a literary pioneer and deep philosophical thinker may be found HERE for your reading pleasure.

 

 

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

“A Rep Loaf”
Complete as many rounds/reps as possible in 20:00 of
7 x Handstand Push-ups
20 x Hang Power Clean (95/65lbs)
6 x Handstand Push-ups
30 x Slamball (40/20lbs)
5 x Handstand Push-ups
40 x GHD Sit-ups
4 x Handstand Push-ups
50 x Double-unders

Post rounds/reps completed to comments.

Skill Development: L-sit
Complete 6 Rounds of L-sit holds.
scaling the utilized apparatus (rings, paralettes, etc.) or movement (L-sit, Tuck, Mixed Seat, Plank, hollow holds, etc.) as needed.
L-sit hold #1: single or cumulative effort to hold max time in position vs a 1:00 clock. Each subsequent L-sit effort (minimum of 5 sets) should represent half the total time of the 1:00 l-sit strength test. An example to help clarify…
A CrossFitting ninja holds their first L-sit for :20 seconds. The ninja will rest as needed between their 5 sets of 10 second L-sit holds.

Notes: For the first of a series of instructional videos from a highly respected and sought after CrossFit and Gymnastics Coach Carl Paoli see the Gymnastics WOD image link below. Any motivators that find themselves hungry to learn will pick up truly efficacious instruction regarding L-sit gymnastic static hold skill. Navigate with your internet machines via clicking the link below, which will bring you directly to the GymnasticsWOD.com video tutorial. Below the video athletes will find a comprehensive, organized series of videos which build on the knowledge and skill developed as athletes work through and follow along with the training directives and points of performance. The videos are short, concise, and powerful priming opportunities for any aspiring CrossFitter. I would like to make one quick note on terminology used: please consider the verbiage of ‘L-sit’ and ‘L-seat’ as conceptually the same when viewing Coach Paoli’s skill development primers. I hope everyone enjoys the links and finds they picked up some exciting novel progressions to try out today… get some, freaks!

GymnasticsWOD.com L-seat Part 1

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02.15.2017

By Samy Daghir / February 15, 2017 / 3 Comments

309081_10150362791081390_690656389_8180620_207418284_nTHE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Push Press 5-5-5 (Wk5)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @92.5% of 5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

Impact/Focus #2: Back Squat
Prepare for Glory!

Post loads to comments.

Skill Development
ROMWOD: “A New York Minute”

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