WOD & Blog

Friday 01.27.2023

By Samy Daghir / January 27, 2023 / 0 Comments

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 3-3-3+ (WEEK 2)
Work through the following sets of Deadlift using the percentage based sets outlined below.
USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW

Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)

Post scores to comments.

“Tilted”
Complete for time vs. a 12:00 Time Cap
21-15-9-(15-21) kcal/reps of

Row (kcal)
Handstand Push-ups
Toes-to-Bar

Post scores to comments.

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Thursday 01.26.2023

By Samy Daghir / January 27, 2023 / 0 Comments

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Wednesday 01.25.2023

By Samy Daghir / January 25, 2023 / 0 Comments
Anne went after it with reckless abandon this past weekend in the Masters RXd Division of the CrossFit Exclamation ‘Muscles & Mascara’ competition. YESSSSSS!!!!!!!!

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Press 3-3-3+ (week 2)
Versus a 15-18:00 time limit athletes will work through the following sets of Barbell Press using the percentages shown below and in the post image.

Warm-up Sets / Progression Example:
8-10 reps x PVC or light Dumbbells
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets: 3-3-3+
3 x 70%
3 x 80%
3+ x 90% (max reps)

Notes: See the image below for math-ing/program breakdown. Download companion apps like a boss (Keyword: “Wendler 531”). Stated differently; Intended training flow is Every 2:30 to 3:00 work through the following… 8-5-5-3 rep sets to warm-up, then 3-3-3+ reps for working sets.

Post reps and weight for the 3+ set to comments.


Four Week Strength Outline for your Back Squat, Presses & Deadlifts. This is week 2 @3-3-3+. Click to enlarge image.

“18.2 & 18.2a”

Time cap: 12 minutes to complete 18.2 & 18.2a

Part 1: 

“18.2”

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)
Bar-facing burpees

Part 2: 

“18.2a”

Find a 1-rep-max Clean

Notes:

Scaling

  • Scaled athletes should complete 18.2 against a 9:00 clock.
  • This will ensure they are able to make attempts at a clean & jerk in the remaining time.
  • Should there not be enough dumbbells for the class we will implement double reps at a single 32/24kg Kettlebell Goblet Squat OR 2 x 24kg Kettlebells for the same rep load as dumbbells (Plus a bonus 6lbs of tie breaking-bragging rights… allegedly).

Additional Details;

  • If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean.
  • The clean must be performed with a barbell, and the plates must be secured with collars.
  • The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift.
  • Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound.

Post time (18.2) and weight (18.2a) to comments.

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Tuesday 01.24.2023

By Samy Daghir / January 24, 2023 / 1 Comment
Alison shows Reverse Burpees what’s up, YESSSSSSS!!! (…Puns intented)

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat 3-3-3+ (WEEK 2)
Work through the following sets of Back Squat using the percentage based sets outlined below.
USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW

Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)

Notes:

  • The last set for today, labelled “3+” is for as many reps as possible.

Post scores to comments.

“Shear Bolts Sheared”
Complete 5 Rounds for time of

15-12-9-6-3 x Pull-ups
15-15-15-15-15 x GHD Sit-ups
15-15-15-15-15 x American KB Swings (24/16kg)

Notes:

  • Scale weight for the American KB Swings as needed to make the 15 reps a challenge to maintain for Unbroken Sets.
  • GHD Sit-ups may scale to anchored or unanchored Abmat Sit-ups at 20 reps per round.
  • Pull-ups will scale today to Bands or Ring Row at 1:1 reps.
  • Chest-to-Bar Pull-ups @ 10-8-6-4-2 reps & Bar Muscle-ups @ 5-4-3-2-1 reps, respectively.
  • Additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

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Monday 01.23.2022

By Samy Daghir / January 23, 2023 / 0 Comments

**** CFNH will be closed today due to inclement weather, stay safe and we will hopefully see you all tomorrow when normal hours resume. ****


Snowflake Ninjas. Ninja 1: “It’s my island.” Ninja 2: “It’s a tundra, Steve.”
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Friday 01.20.2023

By Samy Daghir / January 20, 2023 / 0 Comments

*** Please be CAREFUL OUT THERE in the inclement weather, Ninjas!!! ***


 

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 5-5-5+ (WEEK 1)
Work through the following sets of Deadlift using the percentage based sets outlined below.
USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW

Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)

Post scores to comments.

“Flucking Flake of a Friday”
7 Rounds for time of

7 x Ring Dips
10 x Ring Row
12 x Bumper Ground-to-Overhead

Notes: Rx+ may perform a 1-arm Devil’s Press @35/20lbs respectively. Additional Scaling and Points of performance will be covered during the whiteboard brief.

Post scores to comments.

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Thursday 01.19.2023

By Samy Daghir / January 19, 2023 / 1 Comment
A useful tool.

Warm-up Drills
I. Row 500m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

*ROMWOD or Turkish ROMWOD options.

Impact/Focus: Turkish Get-ups
Warm-up sets & reps + Armbar Stretch and KB Sink Drill

Then… VS. 10:00 complete
20 reps x Turkish Get-ups (10L+10R,alt.)

*Climb weight across working sets to a challenging load and complete for as many reps of the 20 as possible.
**Perform 10 x Box Step Ups/Downs after 4,8,12,16 & 20 reps.

Post scores to comments.

“Amoebas”
Complete for max distanace/Rounds completed

Max Meters vs
8 Rounds of :30 on x :20 rest
Rest 1:00
10:00 AMRAP of
8 x Inverted Burpees
16 x Box Jumps (24/20”)

Notes: Rx+ option 5 attempts for max distance each round as 1 x Reverse Burpee to Handstand Walk.

Post scores as total meters and rounds/reps completed to comments.

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Wednesday 01.18.2023

By Samy Daghir / January 18, 2023 / 1 Comment
Emily making it look liiiiiiiight, aint nuttin but a peanut, Yesss!

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Press 5-5-5+ (WEEK 1)
Work through the following sets of Back Squat using the percentage based sets outlined below.

Example Warm-up Sets
8-10 reps x PVC or light Dumbbells
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)

Notes: See above image for math-ing/program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open. Download companion apps like a boss.

Post scores to comments.

“Dinosorus Chorus”
Complete for time vs. a 14:00 Time Cap

6 x Pull-ups
60 x Hollow Rocks

9 x Pull-ups
30 x Abmat Sit-ups

12 x Pull-ups
60 x Mountain Climbers (2ct.)

15 x Pull-ups
60 x Hollow Rocks

18 x Pull-ups
30 x Abmat Sit-ups

21 x Pull-ups
60 x Mountain Climbers (2ct.)

Notes: Scaled volume for Pulling Gymnastics Movements will be 3-5-7-9-12-15 reps respectively. Optional Cooldown Run.

Post scores to comments.

Skill Development
3 Rounds for Quality of
15 x Back Extensions
:30 x Cumulative L-sit Hold

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Tuesday 01.17.2023

By Samy Daghir / January 17, 2023 / 0 Comments
Justin working up to his new 1RM Deadlift (6 Cookies, yo)… YESSS!!!!!!

Warm-up Drills
I. Row 500m or 2:00 (w/ no straps) or Jump Rope
II. 6 x Dynamic Drills
III. Mobility (Squat & Overhead Emphasis)

Impact/Focus: Power Snatch
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development;

6 Rounds, on the 1:30 of
Power Snatch x 5-3-3-1-1-1 (Climb weight as able)

Then… Vs. 6:00
Work back down with 1-3 reps, hitting each of the weights lifted back down to intended Barbell Met.Con. weight.

*Athletes may build across sets and reps.

Post scores to comments.

“Dong Deh Dee Dong Dong”
Three rounds for max reps/kcal/distance of

1:00 x Double-unders
:10 x Transition Time

1:00 x Power Snatch (75/55lbs)
:10 x Transition Time

1:00 x Burpees
:10 x Transition Time

1:00 x Row (Kcal)
:10 x Transition Time

1:00 x Bear Crawl (distance)
1:10 x Rest

Notes: 5ft =1rep of Bear Crawl. Yurp… bring the lumber, Ninjas!

Post total rep count to comments.

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Monday 01.16.2023

By Samy Daghir / January 16, 2023 / 1 Comment

Today is Our National Martin Luther King Memorial Holiday

[Every year the birthday of Reverend Martin Luther King is observed as a federal holiday as our country pays respects to the man who played such a pivotal role in the Civil Rights and Social Justice Movements.

Today marks the 35th year of the day’s named significance which continues to stand as a statement and reminder of a life entirely committed to public service.

Martin Luther King Day is also known as a day of service when Americans are encouraged to volunteer with charitable organizations to help their communities.

In Dr. King’s honor & memory the third Monday in January is considered ‘a day on, not a day off’ as millions endeavor to carry out philanthropic and altruistic acts as their personal statements of humble appreciation and acknowledgment.]


 

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat 5-5-5+ (WEEK 1)
Work through the following sets of Back Squat using the percentage based sets outlined below.

Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)

Notes: See above image for math-ing/program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.

Post scores to comments.

“Snowthagarus”
6 Rounds for Time
10 x Toes-to-Bar
12 x Push-ups
15 x Air Squats

Notes: Scaling and Rx+ options to be discussed during the Whiteboard Brief.

Post scores to comments.

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