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WOD & Blog

Wednesday 04.10.2019

By Samy Daghir / April 10, 2019 / 3 Comments

Warm-up Drills
I. Row 500m
II. Barbell Warm-up
III. Dynamic Drills & Yoga Series
IV. 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 (Every :90)

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.

“Thawesome”
5 Rounds for time of
1 X Rope Climb
10 x Push-ups
1 x Rope Climb
10 x Box Jumps (24/20”)

Notes: Rope Climbs may be scaled 1:1 for knotted ropes or modified climbs. Pulls to standing will be 2:1, Ring Rows or Pull-ups are 5:1. Scaling movements for Push-ups or Box Jumps will be 1:1 for repetitions today.

Post scores to comments.

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Tuesday 04.09.2019

By Samy Daghir / April 9, 2019 / 3 Comments

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

Impact/Focus: Power Clean Triple Stack x :75
Warm up as needed with sets of 3 of 3 reps, moving from an empty barbell through two to three light to moderate weight sets in order to prepare for the following workload.

Every :75 minutes for 3 Rounds
2 x Power Clean (60-65% 1RM)

Every :75 minutes for 3 Rounds
2 x Power Clean (70-75% 1RM)

Every :75 minutes for 3 Rounds
2 x Power Clean (80-85% 1RM)

Notes: Reference 1 rep max established on 03.27.2019 linked HERE. Repetitions today are touch and go.

Post scores to comments.

“SYZYGY”
For time (vs 14:00 time cap)
Row 500m
50 x Wallball (20/14lbs)
30 x GHD Sit-ups
Row 500m
30 x Wallball (20/14lbs)
20 x GHD Sit-ups
Row 500m
20 x Wallball (20/14lbs)
10 x GHD Sit-ups

Notes: Scaling is 1:1 for movement substitutions today.

Post scores to comments.

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Monday 04.08.2019

By Samy Daghir / April 8, 2019 / 4 Comments

Congratulations to two of our own for toiling away this weekend at the Two Peas in A Pod CrossFit Team event! Greg and Nate secured Second Place! H*ll Yes, freaks!

Warm-up Drills
I. Jump Rope 3:00
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility

Impact/Focus: Front Squat 6 x 2/Re-test 1RM
Warm-up with 3 sets of 3 reps each climbing in weight as preparation for the following workload.

Front Squat 2-2-2-2-2-2 (@80% of 1RM)
Front Squat 1-1-1-1-1-1 (1RM Attempts)

Notes: This will be the second opportunity for athlete’s to establish a Front Squat 1RM as we move into our strength block. Those athletes that have established adequate numbers for this movement last week may perform the 6 x 2 at 80% of that training result. Next Monday will be a relative benchmark before we begin the following week with a hybrid Squat and explosive power development program. Keep those logbooks frosty, freaks.

Post scores to comments.

“Foreshadowing”
Complete as many rounds and repetitions as possible (AMRAP) in 10:00 of
50 x Double-unders
12 x Pull-ups
21 x American Kettlebell Swings (24/16g)

Notes:
– All movement scaling for today is 1:1
– L3(rx+): Unbroken Sets and Reps to proceed to next task, Chest-2-Bar Pull-ups, 32/24kg for the AKB Swings.
– L2(rx): Chin-over Bar Pull-ups, 24/16kg AKB Swings.
– L3(sc): Jumping or Assisted Pull-ups (chin over bar), scaled weight for AKB Swings.

Post scores to comments.

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Friday 04.05.2019

By Samy Daghir / April 5, 2019 / 4 Comments

IMPORTANT NOTICE
CFNH will be closed this Saturday during our Open Gym Hours (04.06.2019).
Normal Hours will resume Monday.

Warm-up Drills
I. Coach’s Choice
II. 2 rounds of
10 x Deadlift
10 x Barbell Row
10 x Sumo Deadlift High Pull
10 x Front Squat
III. Mobility

Impact/Focus: Deadlift 5 x 5 (Week 2)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (75% of 5RM)

Notes: To determine today’s workload, athletes should use their 5RM established on 03.29.2019. A link to that training blog post found HERE.

Post loads to comments.

“Skunktional”
5 Rounds for time of
(vs 15:00 time cap)
10 x Burpees
100ft x Forward Slamball Throw (30/20lbs)
10 x Slamball (30/20lbs)
100ft x Over-Shoulder Slamball Throw (30/20lbs)

Post scores to comments.

Skill Development: Midline Conditioning
**Time Permitting & Optional**
3-5 Rounds for quality of
25ft Lowcrawl Slamball Roll (30/20lbs)
10 x Abwheel Roll-outs
-or-
10 x Stationary Inchworms
(kneeling or standing as able)

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Thursday 04.04.2019

By Samy Daghir / April 4, 2019 / 2 Comments

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

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-ups 1-1-1-1-1-1-1 (each set is 1xL+1xR)

Notes: Work up to a heavy single or 1RM personal record if able. Smooth is fast.

Post loads to comments.

“Moxie”
21-15-9 reps for time of
Box Jumps (24/20”)
Hang Power Cleans (95/65lbs)
Toes-to-Bar

Notes:
Scaling breakdown is as follows, all rep adjustments for today are 1:1.
– L3 (Rx+): Toes-2-Bar, 30/24” for the Box Jumps, 135/95lbs for HPC.
– L2 (Rx): Toes-2-Bar. 24/20” for the Box Jumps, 95/65lbs for HPC.
– L1 (Scaled): Scaled Hanging Knee Raises or Anchored Abmat Sit-ups as the images below both show and describe. 20/16” for the box Jumps, 65/45lbs for HPC.

Post scores to comments.

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Wednesday 04.03.2019

By Samy Daghir / April 3, 2019 / 4 Comments

ROMWOD: “Forward Momentum” x 13:00
– Dragon
– Seated Forward Fold
– Seated Straddle
– Supine Twist

Warm-up Drills
I. Row 2:00 (easy pace)
II. 2 Rounds of
5 x KB Deadlift
5 x KB Sumo Deadlift High-Pull
5 x Russian KB Swings
5 x American KB Swings
10 x 1-arm KB Press (5L+5R)
III. Mobility

“Acceleroast”
Complete each task below for max distance or time to complete rounds & reps assigned.

Row Max Distance x 6 Rounds of
:15 Max Effort x :15 Recovery Pace

Rest 1:00

5 Rounds for time of
12 x American KB Swings (24/16kg)
15 x Wallball (20/14lbs)

Rest 1:00

Row Max Distance x 6 Rounds of
:15 Max Effort x :15 Recovery Pace

Notes: Scale load as needed for the AKB Swings and Wallball. Unbroken sets of 15 and 18 reps respectively @ 32/24kg for those wanting Rx+ on today’s training. As long as the fly wheel and the athlete are moving during the recovery row portions all is well. Get some, freaks!

Post distance x 2 Row efforts and times to comments.

Skill Development: Extra Credit Triplet

Link to video demo found HERE.

**Time Permitting**
5 Rounds for Quality of
8 x Barbell Row
:15 x Ring Support/Plank Hold
8 x Hip Extensions

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Tuesday 04.02.2019

By Samy Daghir / April 1, 2019 / 5 Comments

ANNOUNCEMENTS
— Our Next On-Ramp class begins TONIGHT
Tuesday, April 2nd @ 6pm.
Tell your friends!

Warm-up Drills
I. Row 500m
II. 2 rounds of
5 x Pull-ups/Jumping Pull-ups
7 x Power Snatch (45/35lbs or PVC)
10 x Air Squat (Wall/Bench Therapy)
III. Mobility

Impact/Focus: Power Snatch Doubles
Warm up as needed (3 set x 2 reps) before completing the following workload for Snatch.

Power Snatch 2-2-2-2-2 (Increasing)

Notes:
– Athlete’s will have 12:00 to work through the Power Snatch workload; sets/reps are touch and go today.
– Increase weight as able to establish a rep record or a heavy double for the week’s training.
– Training reference link from 03.13.2019 “Impact/Focus: Power Snatch 5×2 + 5×1 EMOTM” found HERE.

Post loads to comments.

“Odds & Evens”
Complete as many rounds/reps as possible in 12:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
2,4,6… x Power Snatch (95/65lbs)

Notes:
– The beginning rounds of the WOD are written out in description format below;
– Round 1 = 5 x Pull-ups + 10 x Push-ups + 15 x Air Squats and 2 x Power Snatch reps,
– Round 2 = 5 x Pull-ups + 10 x Push-ups + 15 x Air Squats and 4 x Power Snatch reps,
– Round 3 = 5 x Pull-ups + 10 x Push-ups + 15 x Air Squats and 6 x Power Snatch reps…
Continue in this fashion until time expires.
– Scaling today is 1:1 for movement substitutions. Scale Pull-ups to Jumping Pull-ups for our current training block.

Post scores to comments as rounds and reps completed.

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Monday 04.01.2019

By Samy Daghir / April 1, 2019 / 4 Comments

ANNOUNCEMENTS
— Our Next On-Ramp class TOMORROW NIGHT… Tuesday, April 2nd @ 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope Drills x 2:00
II. 2-3 Rounds of
7 x Deadlift
7 x Barbell Row
10 x Barbell Front Rack Walking Lunges
10 x Hollow Rocks
III. Mobility

Impact/Focus: Front Squat Heavy Singles EMOTM
Warm up as needed with 3 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

Every :60 seconds for 10 Rounds
1 x Front Squat (build to heavy single rep or PR)

Post scores to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Anchor Abmat Sit-ups with dumbbells.

Post scores to comments.

Skill Development: Ring Dips
I. Ring Dips or Static Dips (Matador Dip Bars or Paralettes)
Option A: Rings
3 sets of max strict repetitions, rest as needed between efforts
3 sets of max reps kipping, rest as needed between efforts
Option B: Matadors (Dip Bars or Paralettes)
Complete 6 sets of 5-8 repetitions focusing on strict form, rest as needed between efforts.

Post strict/kipping sets and rep totals to comments.

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Friday 03.29.2019

By Samy Daghir / March 29, 2019 / 3 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. 2 rounds of
7 x Deadlift
7 x Barbell Row
7 x Sumo Deadlift High Pull
10 x Hindu Push-ups
(ie. Move from Down Dog to Seal Pose)
III. Mobility

Impact/Focus: Deadlift Strength Base 5’s
Warm-up as needed (2 sets x 5 reps) before completing the following workload for Deadlifts.

Deadlift 5-5-5-5-5RM

Notes: Lifting today carries a 15:00 Time Cap to find a heavy five rep as described above. Today may either be a 5 rep maximum attempt for a personal record, or a heavy five rep established as a baseline for technique and proficiency in moving into our deadlift base strength cycle next week.

Post loads to comments.

”Sarcophagus”
Versus a 12:00 Running Clock complete the following for time
10 x Burpee Jumping Pull-ups
15 x Medicine Ball Clean (20/14lbs)
20 x 1-arm DB Hang Clean & Anyway Overhead
(10 reps per arm, partition as needed)
30 x GHD/Abmat Sit-ups
40 x DB Walking Lunges (25L/25R)
30 x GHD/Abmat Sit-ups
20 x 1-arm DB Hang Clean & Anyway Overhead
(10 reps per arm, partition as needed)
15 x Medicine Ball Clean (20/14lbs)
10 x Burpee Jumping Pull-ups

Notes: Scaling options will be available for scaled, rx’d and rx’d plus as needed (examples: Burpee Jumping Pull-ups  scaled is 10 x Burpees + 10 x Ring Row, scaled lunges is no weight carried while rx’d is one dumbbell front racked in any method, rx’d plus is overhead carry via one arm version, additional details provided on whiteboard). Today’s training calls for 50/35lbs for Dumbbell weights.

Post scores to comments.

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Thursday 03.28.2019

By Samy Daghir / March 28, 2019 / 2 Comments


ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, April 2nd @ 6pm. Tell your friends!

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

Impact/Focus: Back Squats
Warm-up as needed before working through the following sets/reps based on recent or estimated one reps maximum (see calculator link to use an estimated 1RM if applicable).

2 x 8 @ 65%
2 x 10 @ 55%
2 x 20 @35%

Post scores to comments.

“Boost”
For time

50 x Double-unders
1 Round of
30 x KB Swings (24/16kg)
30 x Slamball (30/20lbs)

50 x Double-unders
2 Round of
15 x KB Swings (24/16kg)
15 x Slamball (30/20lbs)

50 x Double-unders
3 Round of
10 x KB Swings (24/16kg)
10 x Slamball (30/20lbs)

Post scores to comments.

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