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WOD & Blog

Tuesday 10.23.2018

By Chase / October 23, 2018 / 0 Comments

ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
10 x Power Clean
10 x Abmat Sit-ups
10 x Scorpions
50ft x Low Bear Crawl (abmats balanced on lower back)
III. Mobility

Impact/Focus: Power Clean
Complete the following against a 15:00 clock. Include proper warm up sets (3 sets x 3 reps) before working up in single rep efforts.

Power Clean 1-1-1-1-1

Notes: Use today to work to a heavy single, if not a 1-rep maximum effort. Do not let the focus of chasing weight allow your form to suffer.

Post loads to comments.

“Knockturnal”
Complete for time
30 x KB Snatch (24/16)(15L/15R)(Alternating)
Then…
35-25-15-5 x Box Jumps (24/20)
5-15-25-35 x Abmat Sit-ups
Then…
30 x KB Snatch (24/16)(15L/15R)(Alternating)

Post times to comments.

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Monday 10.22.2018

By Chase / October 21, 2018 / 3 Comments

Congratulations to our resident ultra-marathoner Smiley Mike who completed the Ghost Train 100 mile race this past weekend. He finished the 100 miles in 23 hours 58 minutes! What an amazing accomplishment, we are so proud of you Mike!

ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility

“Cindy/Mary”
Choose one of the following options

Option 1: “Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

Option 2: “Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Post workout choice and rounds/reps completed to comments.

Skill Development: Recovery Row/Planks
Complete the following

Row 1000m (Recovery Pace)
1:00 x Plank Hold
Row 500m (Recovery Pace)
1:00 x Plank Hold

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Friday 10.19.2018

By Chase / October 19, 2018 / 3 Comments

Congratulations to our October on-ramp graduates! Mustafa, Dan, Meghan, and Deb will be working out along side you in regular classes. Please welcome them to our community.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Snatch Grip Deadlift
5 x Overhead Squat
5 x Snatch Balance
5 x Snatch
III. Mobility

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

Snatch + Hang Snatch + Overhead Squat

Notes: Today’s hang snatch will be completed at the knee.

Post loads to comments.

“Orionid Tabata”
Tabata x Hang Power Clean (95/65)
Rest 1 minute
Tabata x Ring Dips
Rest 1 minute
Tabata x Walking Lunges
Rest 1 minute
Tabata x Slamball (30/20)

Notes: The Tabata interval sequence today is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 rounds of each movement before resting and moving on to the next task. Get some… freaks!

Score best/worst reps for each movement.

Post scores to comments.

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Thursday 10.18.2018

By Samy Daghir / October 18, 2018 / 1 Comment
Video Demonstration Link Courtesy of CrossFit.com found HERE.

Warm-up Drills
I. Row 40kcal
II. Work through the following, partition as needed
20 x Turkish Get-ups (10L/10R) @ light weight
10 x Pull-ups
10 x Scorpions
50ft x Low Bear Crawl (abmats balanced on lower back)
III. Mobility
(Suggestions: Three-position green band drill, Foam Roller x 10 passes for t-spine + mash lats)

Impact/Focus: Pull-ups & Turkish Get-ups EMOTM
Every minute on the minute for 14:00 complete the following workload assigned:

Odd minutes x Pull-ups @ 2,4,6,8,10,12,14 reps

Even minutes x Turkish Get-up (L) + Turkish Get-up (R)

Notes: Athletes may adjust weights for Turkish Get-ups if necessary however the intent is a challenging/heavy single rep effort that is sustainable across sets/reps within the minute time frame.

Post scores to comments as reps completed for each movement movement and weight utilized.

“Thumper-Skillskins”
10 Rounds for time of
3 x Deadlift (275/185lbs)
30 x Double-unders

Notes: 15 minute time cap incentive. Scaling for single-unders is 1:2 for today’s WOD. Scale deadlift loads as necessary towards the 50-60% of a 1RM. Those feeling frisky today are encouraged to complete this lil gem with unbroken repetitions for both movements and an increase in deadlift load to 315/245lbs.

Post scores to comments.

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Wednesday 10.17.2018

By Chase / October 17, 2018 / 3 Comments

Warm-up Drills
I. Row 35/30 Calories
II. 2-3 rounds of
5 x Pull-ups
10 x Hindu Push-ups
10 x Wallball (20/14)
III. Mobility

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

Back Squat 3-3-3-3-3 (23X1 Tempo)

Notes: For a detailed explanation of what the number for today’s tempo back squats means please click HERE.

Post loads to comments.

“Kronos”
Complete 21-18-15-12-9 reps for time of
Row (Calories)
Wallball (20/14)

Post times to comments.

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Tuesday 10.16.2018

By Samy Daghir / October 16, 2018 / 1 Comment
CROSSFIT.com “Push Jerk” Movement Overview. Click image for link to video demonstration.

Warm-up Drills
I. Run 400
II. Coaches Choice
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 3-3-3-3-3

Notes: Increase weight as able throughout working sets. Skill development is applicable on both the Push/Split Jerk technique as well as efficiency and position of re-rack.

Post loads to comments.

“WOD180503-ALT”
Complete 3 rounds of
1:00 x SDLHP (95/65)
1:00 x GHD sit-ups
1:00 x Push Press (95/65)
1:00 x GHD Sit-ups
3:00 to complete 200m sprint.

Notes: Remaining time is rest time after completing the run. Get some, freaks.

Post total reps completed for the workout

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Monday 10.15.2018

By Chase / October 15, 2018 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Clean
10 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Cleans.

Clean 3-3-3-3-3

Notes: Today’s repetitions can either be touch and go or separated reps depending on the focus of training you are looking to improve upon.

Post loads to comments.

“Cindy/Mary Prep”
Choose one of the following options

Option 1: “Cindy AMRAP”
Complete as many rounds/reps as possible in 10:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

Option 2: “Mary AMRAP”
Complete as many rounds/reps as possible in 10:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Notes: Use today’s workout as prep for the full version of each workout to appear early next week. Athletes will be coached on proper workout choice, modifications, and approach to each workout. Plan and attack.

Post workout choice and rounds/reps completed to comments.

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Friday 10.12.2018

By Chase / October 12, 2018 / 3 Comments

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Power Snatch
2 rounds for max reps:
Power Snatch for 30 seconds, rest 30 seconds
Power Snatch for 25 seconds, rest 35 seconds
Power Snatch for 20 seconds, rest 40 seconds
Power Snatch for 15 seconds, rest 45 seconds
Power Snatch for 10 seconds, rest 50 seconds

Notes: Today’s impact will be completed using approximately 50-60% of your 1RM Power Snatch. The weight chosen should be a weight where reps can be completed continuously throughout the time domain.

Post total reps to comments.

“Fall Tumbler”
Complete as many rounds/reps as possible in 12:00 of
10 x Shoulder-2-Overhead (135/95)
15 x Box Jumps (24/20)
20 x Abmat Sit-ups

Post rounds/reps completed to comments.

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Thursday 10.11.2018

By Samy Daghir / October 10, 2018 / 2 Comments

IMPORTANT PARKING NOTICE FOR ATHLETES!!!
– Our parking lot is being re-constructed via paving and excavation for water table management. Until the work has been completed the parking lot and main entrance will be not accessible during regular hours of operation. We kindly ask our athletes to park on Hayward St or Willow St and enter through the door located on our Hayward St side (aka adjacent Vallet St Jailhouse). Thank you for helping us adapt accordingly until this stage of facility development has concluded.

Staff Sgt. Morse shares a special experience with Coach Chase who was honored for his support of military service members with a Blackhawk flight out and about New Hampshire. (psst… it’s a HELO not a CHOPPER. Duh.)

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Clusters (Full Clean + Thruster)
3-5 x Pull-ups (3 x D.Hang or 5 x Kipping)
10 x Samson Lunges
10 x Scorpions (5L/5R)
III. Mobility

“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: Please attend to comparing benchmark results for “Jackie” that are most recent if applicable when posting in the comments section. Scaling will be 1:1 for movement, load, or distance adjustments. Get some, freaks.

Post scores to comments.

Impact/Focus: KB Front Rack Walking Lunges
Warm up as needed with 2-3 sets of 8-10 reps each.
Athletes will have 4 (minimum) to 6 (maximum if failed sets warrant) attempts to move the heaviest load possible, unbroken, across the assigned distance below.

40ft x KB Front Rack Walking Lunges

Notes: One way distance to complete (40 feet) is equivalent to the length of the wood platforms inlaid in the Pit section of our gym. Increase weight as able, successful attempts/sets require the distance to be completed without stopping or removing the Kettlbells from the front rack position.

Post results to comments.

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Wednesday 10.10.2018

By Chase / October 10, 2018 / 2 Comments

**IMPORTANT PARKING NOTICE FOR ATHLETES**
Our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

Warm-up Drills
I. Run 400m
II. 2 rounds of
2 x Turkish Get-ups
10 x Push-ups
10 x KB Swings
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every :30 for 10:00 total working time.

1 x Turkish Get-up

Notes: Athletes should increase weight as they are able to.

Post loads to comments.

“Vicious Circle”
Complete for time

Run 400m

Then 10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (185/135)
Push-ups

Then…
Run 400m

Post times to comments.

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