WOD & Blog

08.30.2016

By Samy Daghir / August 30, 2016 / 2 Comments

1b72e0ddc48e0a88a43b38cd9a28005aANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

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

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE. This is a Benchmark WOD, bring the lumber, freaks.

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“Recovery 2k Erg”
Row 2000m at a pace consistent with 2:00/2:10 500m split times or faster.

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08.29.2016

By Samy Daghir / August 28, 2016 / 1 Comment

14079999_10153913502187569_1589904428250041690_nANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum for Front Squat.

Front Squat 1-1-1-1-1

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“Buffering”
Complete as many rounds/reps as possible in 10:00 of
10 x DB Snatch (50/35)
10 x Box Jumps
15 x GHD Sit-ups

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08.26.2016

By Samy Daghir / August 25, 2016 / 1 Comment

FullSizeRender-49Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

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

Snatch + Hang Snatch + Overhead Squat

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“Ariel”
Complete for time
18-15-12-9-6-3 reps of
Row (Calories)
Ring Dips

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08.25.2016

By Samy Daghir / August 24, 2016 / 2 Comments

IMG_0101Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: O-Course AMRAP

“Double-Down” Partner WOD

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
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
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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08.24.2016

By Samy Daghir / August 23, 2016 / 4 Comments

FullSizeRender-48Warm-up Drills
I. Row 2:00
II. 1-2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 1-1-1-1 @ 95% 1RM

Notes: Warm-up weights should facilitate four working sets of one repetition each at 95% of individual Front Squat single repetition maximum.

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Impact/Focus #2: Push/Split Jerk
Warm up as needed before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Notes: Athletes may increase weights as long as proper form allows.

WOD
5-10:00 Metabolic Conditioning

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08.23.2016

By Samy Daghir / August 22, 2016 / 3 Comments

IMG_0098Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Power Clean (barbell)
5 x Push Press (barbell)
10 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 3 reps each) before before completing the following workload every ninety seconds (:90) for five rounds total.

Power Clean x 3 reps (every :90 x 5)

Notes: The warm-up is untimed; ensure that enough weights are staged to facilitate increases each set. Guidance range would be 75% and north of 1RM Power Clean; warm-up sets and reps should facilitate this. Get some, freaks.

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“Ovah-Undah”
Run 200m
30 x Wallball (20/14lbs)
30 x American KB Swings (32/24kg)
Run 400m
20 x Wallball (20/14lbs)
20 x American KB Swings (32/24kg)
Run 800m
10 x Wallball (20/14lbs)
10 x American KB Swings (32/24kg)

Skill Development
Cumulative :60-1:20 of L-sit (rings or static set-up)
After finishing the midline static work engage in some dedicated mashing and mobilizing for 5-10 minutes.

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08.22.2016

By Samy Daghir / August 21, 2016 / 5 Comments

1429016000 (1)Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Mobility

“22 A Day to None”
The Veteran Suicide Prevention WOD
Complete the following for time:

22 x Burpees
22 x Overhead Squats (95/65lbs)
22 x Slamball (40/20lbs)
22 x Thrusters (95/65lbs)
22 x Push-ups
22 x Power Snatch
22 x Double-unders (Single-unders 3:1)
22 x Pistols
Row 22 (kcal)
22 x Wallball (20/14lbs)
22 x Pull-ups
22 x Box Jumps (24/20’’)
22 x Push Press (95/65lbs)
22 x Walking Lunges (R+L=44reps)
22 x SDHP (95/65lbs)
22 x Power Cleans (95/65lbs)
22 x HSPU’s (Stinkbugs 2:1)
22 x TTB/K2E
22 x Air Squats
22 x American KB Swings (24/16kg)
22 x GHD/Abmat Sit-ups
22 x Medicine Ball Cleans (20/14lbs)

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In 2012, the Department of Veterans Affairs’ study on veteran suicide concluded that 22 veterans a day take their own lives. That’s 8030 veterans annually from all eras of war including WW2, Korean, Vietnam, Iraq and Afghanistan. That’s more suicides annually than the total American deaths during Operation Iraqi Freedom and Operation Enduring Freedom (Afghanistan) since the wars began. This is a shocking number that many find hard to believe.

Veterans are committing suicide in these high numbers attributed to triggering points:

  • Depression
  • Survivor’s guilt
  • Self-blame for mission failure
  • Impaired thinking caused by alcohol or substance abuse
  • An Altered worldview due to post-traumatic stress
  • Traumatic brain injury.

Since the inception of Active Heroes, the programs have adapted to identify the triggering points associated with veteran suicide. Active Heroes has national programs in every state and regional programs serving with locations.

  • Active Challenges – Free events, seminars and Team Leader trainings for every state.
  • Peer mentors, business partners and resources in every state
  • A Military Family Retreat Center located in Shepherdsville, KY
  • A Military Family Community Center in Louisville, KY

For more information on Active Heroes or to donate please click HERE

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08.19.2016

By Samy Daghir / August 19, 2016 / 2 Comments

FullSizeRender-47

Congratulations to our August on-ramp graduates Jayce, Doug, Meg, and Luke (not pictured). Please welcome them to our community!

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch EMOTM
Complete the following movement every minute on the minute for 10:00.

5 sets of 2 x Snatch
5 sets of 1 x Snatch

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“Kind of Regional Event 7”
Complete for time
21 x Thrusters (95/65)
5 x Rope Climbs
15 x Thrusters (95/65)
3 x Rope Climbs
9 x Thrusters (95/65)
1 x Rope Climb

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08.18.2016

By Samy Daghir / August 18, 2016 / 3 Comments

IMG_0366

Post workout euphoria from our good friend Derk who dropped in for WOD while back in town.

ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
3 x Rope Pulls (Floor to Standing)
:15 x Handstand Hold
10 x Hollow Rocks
III. Mobility

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

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“Badlands”
Complete 3 rounds for time of
Run 400m
10 x Tire Flips
25 x GHD Sit-ups

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08.17.2016

By Samy Daghir / August 16, 2016 / 5 Comments

IMG_0220ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hindu Push-ups
10 x KB Swings
III. Mobility

Impact/Focus #1: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

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Impact/Focus #2: “Erg Intervals”
Complete 5 Rounds of the following for best time possible during each effort.
Row 500m
Rest 1:00

Notes: Minimum scoring data would be high and low scores + avg (if possible). Athletes should aim to keep scores within :10 of one another.

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WOD
5-10:00 Metabolic Conditioning

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