WOD & Blog
Congratulations to Coach Rich for getting pinned on his Warrant Officer Candidate rank yesterday!
CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility
Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.
Power Clean 3-3-3-3-3-3 (75% 1RM)
Notes: Today’s workload should be completed as unbroken reps. If you do not have a current 1-rep max then you should reference your scores from 11.15.2016 and use a similar weight today.
Post loads to comments.
Impact/Focus #2: Turkish Get-up
Warm up as needed before completing the following workload every 2:00 for 6 sets.
2 x Turkish Get-ups (Left)
2 x Turkish Get-ups (Right)
Notes: Compare scores to 10.27.2016
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Coach’s Choice
II. 2 Rounds (w/barbell)
5 x Deadlift
5 x Power clean
5 x Press
5 x Push press
5 x Push jerk
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 2-3 reps each, approaching 75% of 1RM before working sets begin) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
Notes: Proper technique being paramount ensure there is a solid run towards a previously established 90% (of a 1RM) as preparation for some max effort work and leaderboard battles in the very near future remains imminent.
Reference previous scores from 10.20.2016 HERE.
Post loads to comments.
“Otoliths”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Ring Dips
Pistols (each leg)
Post scores to comments.
Skill Development
I. CFNE Bulletproof Shoulders VIDEO DEMO CLICK HERE
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility Efforts
III. Slay GOATS (some options provided below for inspiration)
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus #2: Back Squat (Week 13)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5-10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
“Sleigh Bells”
Complete 4 rounds for time of
20 x Kcal Row
50′ x Burpee Broad Jumps
50 x Double unders
Post times to comments.
Read More**IMPORTANT:
SATURDAY’S OPEN GYM HAS BEEN CANCELLED DUE TO SAFETY REGARDING DRIVING IN THE CURRENT SNOW STORM. STAY SAFE, FREAKS, SEE YOU MONDAY…
Read More
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Suitcase Deadlift (24/16)
10 x SDHP
10 x Scorpions
III. Mobility
Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5
Post loads to comments.
“Stay Frosty”
Complete 21-15-9 reps for time
Thrusters (95/65)
Burpees
Post times to comments.
Skill Development
MOBILIZE!
TOUGH RUCK 2017: LEARN MORE HERE!
Warm-up Drills
I. Jump Rope Drills x 3:00
II. Coaches Choice
III. Mobility
“Substance-P”
6:00 AMRAP of
30 x Double-unders
15 x Power Snatch (75/55lbs)
Rest 2:00
6:00 AMRAP of
20 x Double-unders
10 x Power Snatch (75/55lbs)
Rest 1:00
2:00 Max Distance of
Farmer’s Carry
Post scores to comments.
Skill Development
3(4) Rounds for quality of
:20 x L-sit
4 x Turkish Get-ups (2R/2L)
Warm-up Drills
I. Run (Indoors)
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 #1: 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
Impact/Focus #2: Back Squat (Week 12)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5-10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 3-5 reps, increasing weight each set) before working to establish 9, 6, and 3 rep records of ‘Unbroken’ Power Cleans;
Power Clean x 7-6-5
Notes: Reference the following two posts for relevant training recently executed, 11.15.2016 and 11.29.2016.
Today’s repetitions are Touch and go at the deck only. Even a re-grip off the deck is a foul. No dumping. Increase weights across sets and track total load lifted as set 1 weight + set 2 weight + set 3 weight. Rest as needed between sets.
Post loads to comments.
“Hellenic-Fifer”
5 Rounds for time of
Row 15kcal
12 x 1-arm DB Snatch (50/30lbs; Alt.R+L)
9 x Box Jumps (24/20”)
Notes: Alternate arms for the KB Snatch; each round has a 6 reps per arm (12 total).
Post scores to comments.
Skill Development
Complete the following L-sit static hold interval work as shown below.
L-sit Static Hold:
8 Rounds of (:20 work x :10 rest)
Notes: Utilize rings, paralettes, or a pull-up station for a flex-arm hang movement set-up as needed.
Post cumulative time in L-sit to comments.
Read More
Thank you to the United States Marine Corps Pooles for coming in on Saturday for a workout.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Overhead Squats (PVC)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Bennett”
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24)
Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.
Post scores to comments.
Read More
Warm-up Drills
I. Run 400m or Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Back Squat (Week 11)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5-10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
“Salad Fingers”
Climb as high up the following rep ladder as possible against a 10:00 Running Clock.
1-2-3-4-5… x Clean & Jerk (135/95lbs)
1-2-3-4-5… x Pistols (each leg)
Notes: The Clean & Jerk may be power or full; Push or Split Jerk may be employed at the athlete’s discretion.
Skill Development
I. CFNE Bulletproof Shoulders
II. Mobility Efforts
III. Slay GOATS (some options provided below for inspiration)
IV. Handstand Skills & L-sits EOMOTM
6 Rounds for Quality of:
Handstand Skill
L-sit x :20 to :30 seconds
Notes: Alternate between performing handstand walks or freestanding, wall supported, or other scaled handstand position holds, and holding an l-sit position for a cumulative :20 to :30 (scaling from planks, matadors, rings, etc.).
Read More