WOD & Blog

06.10.2016

By Samy Daghir / June 9, 2016 / 4 Comments

FullSizeRender-40Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings (24/16)
10 x Goblet Squats
10 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk9)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Sabotaged”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Ring Row
1:00 x Ring Dips
1:00 x Rest

Notes: In this workout you move from each of the stations after a minute of work for max reps. The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

Post scores to comments.

Skill Development
5-10:00 of Mandatory Mobility and/or Foam Rolling

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06.09.2016

By Samy Daghir / June 8, 2016 / 2 Comments

IMG_0485Warm-up Drills
I. Run 400m
II. 3 Rounds of
3 x Rope Pulls Supine-to-standing
:20 x Prone Plank
10 x Walking Lunges (Samson)
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk

Push/Split Jerk 2-2-2-2-2 (90% 1RM)

Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.

Post loads to comments.

”Disciplined Abs-in-use 2016”
For Time:
10 x Medicine Ball Cleans (40/20lbs)
20 x Toes-2-Bar/K2E’s
30 x Hang Clean (95/65lbs)
40 x GHD Sit-ups
50 x Squat Jumps
40 x Kneeling Slamball
30 x KB Snatch (24/16kg)
20 x Windsheild wipers (2ct)
10 x Hang Squat Cleans (95/65lbs)

Notes: Squat Jumps are +6” from overhead reach.

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders (Demo HERE)
Bullet Proof Shoulders CFNH 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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06.08.2016

By Samy Daghir / June 7, 2016 / 3 Comments

IMG_6682Warm-up Drills
I. Run 400m
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: Front Squats
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Front Squats.

Front Squat 2-2-2-2-2 (23X1 Tempo)

Notes: Today’s front squats will include a :03 pause at the bottom of the squat. Click find out more information about the tempo meaning HERE.

Post loads to comments.

Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 3-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

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WOD
5-10:00 Metabolic Conditioning

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06.07.2016

By Samy Daghir / June 6, 2016 / 6 Comments

IMG_9570IMAGE: A new little Stone!

UPCOMING EVENTS:
– TONIGHT, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Run 200m
II. 2 Rounds of
7 x Barbell Row (barbell)
7 x Hang Power Clean (barbell)
7 x Push Press (barbell)
7 x Back Squat (barbell)
7 x Klokov Press (barbell)
III. Mobility

Impact/Focus: Power Clean Singles EMOTM
Warm-up as needed before completing the following EMOTM.
Every minute on the minute for 12:00 execute 1 x Power Clean.

Athletes should increase weight for as long as possible.

Post loads to comments.

“Frittle”
Complete for time
100 x Double-unders
Then…
10-8-6-4-2 x Handstand Push-ups
20-16-12-8-4 x KB Swings (32/24kg)
20-16-12-8-4 x Box Jumps (24/20”)

Note: After the 100 Double-unders complete 10 x Handstand Push-ups, 20 x KB Swings (American.), and 20 x Box Jumps; continue on to 8 x Handstand Push-ups, 16 x KB Swings, etc.

Post scores to comments.

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06.06.2016

By Samy Daghir / June 5, 2016 / 8 Comments

IMG_9941Image: Congratulations on your Spartan Race victory, Doc John!

UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Speed Rope 2:00
II. Coaches Choice: Play game (Spikeball, Pizza, or PVC game)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk9)
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 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Kuriosity Kills”
21-15-9 for time of
Row (kcal)
Overhead Squat (95/65lbs)
Burpees

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders (Demo HERE)
Bullet Proof Shoulders CFNH 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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06.03.2016

By Samy Daghir / June 2, 2016 / 3 Comments

IMG_1011UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Row 500m
II. 10-8-6 reps of
Deadlift (20/15kg)
Thrusters (20/15kg)
Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk8)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 20/15kg)

Post scores to comments.

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06.02.2016

By Samy Daghir / June 1, 2016 / 6 Comments

Screen Shot 2016-06-01 at 8.16.13 PMUPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our May On-Ramp Class Commences. Yessssss.
– Spoiler Alert Events and Community Support Information has been updated. See right side column for details.

Warm-up Drills
I. Row 2:00
II. Coach’s Choice and/or
2-3 rounds of
:30 Arm Bar Stretch (each arm)
7 x Hindu Push-ups
10 x KB Swings
III. Mobility

“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95lbs)
Ring Dips

Post times to comments.

Impact/Focus: “Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Rest
III. 12 Rounds of :30 x Max Distance x :20 Rest

Notes: Compare scores to 08.20.2015’s post found HERE .

Post scores to comments.

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06.01.2016

By Samy Daghir / May 31, 2016 / 2 Comments

IMG_0514 (1)UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our May On-Ramp Class Commences. Yessssss.

Warm-up Drills
I. Speed Rope x 2:00
II. Coaches Choice (Spikeball, Pizza, PVC game)
III. Mobility

Impact/Focus #1: Back Squat 5-5-5 (Wk8)
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 04.04.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

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

Push/Split Jerk 3-3-3-3 (85% 1RM)

Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.

Post loads to comments.

Skill Development
3 rounds for quality
8 x Barbell Row
10 x Back Extensions/Glute-ham Raises
:15 L-sit Hold
10 x Ab-wheel Rollouts

Notes: Increase Barbell Row weight each round if possible; scaling to Dumbbells may prove a better movement for some athletes. Pro’s and Con’s will be shared for consideration if applicable.

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05.31.2016

By Samy Daghir / May 30, 2016 / 2 Comments

IMG_0676Thank you to all our athletes, friends, and family (near and afar) who joined us to honor our fallen heroes on Memorial Day.

IMG_0496

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Swings
7 x Hollow Rocks
7 x Supermans
III. Mobility

Impact/Focus: KB Swings
Complete the following every minute on the minute for 10:00.

:30 Max Reps x KB Swings
:30 Rest

Notes: If weight’s change during this evolution they should increase in weight/challenge. If failure occurs, rest a full 1:00 and get back in the fight.

Post total reps to comments.

 

 

 

IMG_9326“Alternative Measures”
Complete 3 rounds for time of
Row 500m
30 x Anchored Abmat Sit-ups
20 x Kneeling Slamball (30/20)

Post times to comments.

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05.30.2016

By Samy Daghir / May 29, 2016 / 3 Comments

murph3-582x319“No greater love than this, that he lay down his life for his friends.”
–John 15:16

Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Patrick Murphy.
Heats begin at 10am and 11am sharp. We ask that athletes arrive 15-20 minutes prior to the WOD commencement in order to facilitate individual warmup and mobility preparation.

“MUPRH”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Understanding the Significant of the Memorial Day Hero WOD “MURPH”
The following article excerpt and link details the events and circumstances surrounding the ultimate self-sacrifice for their brothers in arms and country of peers that these men made.

Link to full BOX LIFE MAGAZINE Article found HERE.

Excerpt: ” ‘MURPH’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

Navy_SEALs_in_Afghanistan_prior_to_Red_WingIn early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell).

During the mission the team encountered a group of local goat herders. A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village…”, Read the entire article by following the link above.

Thank you to all of our community for honoring this holiday in such a profoundly special way.

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