WOD & Blog
Warm-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
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“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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THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
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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
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
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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
THE 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.
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“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
Thank 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.
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“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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THE 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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“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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THE 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”
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Snatch EMOTM
Warm-up as needed before completing the following EMOTM. Every :90 execute 2 x Snatch (i.e., Squat Snatch) for the first six rounds (two reps per :90). Execute 1 x Snatch (i.e., Squat Snatch) for the final four rounds every ninety seconds (one rep per :90). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.
Every :90 for 6 rounds: 2 x Snatch
Every :90 for 4 rounds: 1 x Snatch
Post loads to comments.
“Valentines Day Massacre 2017”
Fighting against a 15:00 time cap attempt to complete the following for time:
21-15-9 reps of
Pull-ups
Box Jumps (24/20”)
American KB Swings (32/24kg)
Row x kcal
Post scores to comments.
Skill Development
*See guidelines on whiteboard
CFNH IS OPEN FOR OUR PM HOURS TODAY:
4, 5 and 6pm are ON… Drive safe if you decide to come get some, freaks!
Warm-up
I. Coach’s Choice
II. Mobility
“Curtailed Mayhem”
Complete as many rounds as possible in 4:00 of
4 x Push/Split Jerk (155/105lbs)
6 x Burpees
8 x Air Squats
Rest 1 minute. Repeat for a total of 4 cycles.
Notes: There are 18 reps per round thus each rep is scored as one point. Track rounds and reps along the way and at the summation of the training evolution calculate a composite score that shows a total rep count combining all four 4:00 minute AMRAP scores. … One number, total reps, get some, freaks.
Post scores to comments.