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WOD & Blog

Friday 08.09.2019

By Samy Daghir / August 9, 2019 / 1 Comment

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

Impact/Focus: Push Press EMOTM ‘Waves’
Warm up as needed before completing the following workload for Push Press every :75 for 9 rounds.

Push Press 3-2-1-3-2-1-3-2-1

Notes: Athlete guidance for climbing weight per each 3-2-1 wave of repetitions will be covered during the whiteboard brief. Points of performance today will be transitioning applicable strength and technique from the Press work done recently to the Push Press movement as well as the ability to re-rack into multiple rep sets. Breathing and position timing will be reinforced prior to the EMOTM. Bring the lumber, freaks.

Post scores to comments.

“Doublet”
Complete the following for time

5 Rounds of
10 x Toes-2-Bar
10 x American KB Swings (32/24kg)

Rest 1:30

5 Rounds of
10 x Wallball (20/14lbs)
10 x Box Jumps (24/20”)

Notes: Scaling and movement point of performance priorities will be covered during the whiteboard brief. Scoring time includes the rest time.

Post scores to comments.

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Thursday 08.08.2019

By Samy Daghir / August 8, 2019 / 3 Comments
Whitney, Kelsey, and Tim ascend the rigging!

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

Impact/Focus: Turkish Get-up EMOTM
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 10:00.

EMOTM for 10:00
2 x Turkish Get-ups (1L/1R)

Notes: Climb in weight as able across sets.

Post best TGU weight to comments.

“The Chaffe”
Complete as many rounds as possible in 3:00 of
3 x Deadlift
4 x Burpees
6 x Slamball (40,30/20,12lbs)

Rest 1 minute. Repeat for a total of 4 cycles.

Notes: Scale load on Deadlifts as necessary to maintain the working load utilized during last weeks MetCon ‘Deads & Dubs’. Score this AMRAP as a single, rolling score of Rounds and Reps completed at the end of the four mini-AMRAPs of 3:00 each. Throttle fully, ninjas.

Post scores for four AMRAPs to comments.

Skill Development
A. 5 Rounds EMOTM (:60 to :90 per round) of
7 x Strict False Grip Ring Rows
or
3 x Ring Muscle-up Negatives
or
2 x Strict Ring Muscle-ups

**Between sets complete a max hold for L-sit or Ring Support.

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Wednesday 08.07.2019

By Samy Daghir / August 7, 2019 / 2 Comments

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

Impact/Focus: Front Squat Functional 1RM EMOTM (:90)
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat. Climb weight across each of the seven working rounds, perform the workload on the :90 seconds.

Warm-up Sets: 3-3-3 (climbing weight)
Front Squat 5-4-3-2-1-1-1 (climb to heavy 1 rep or 1RM)

Notes: Increase weight with each set, attempt to climb to a heavy one rep record or heavy single for the day. The first three sets are warm-up sets/reps at 3 reps per set and increasing weight to a starting point for the first set of 5 reps noted above.

Post loads to comments.

“Expeditionary”
Four rounds for time versus a 20:00 time cap
Run 400m
3 x Rope Climbs
7 x Squat Clean (135/95lbs)

Notes: Scale load accordingly to facilitate multiple rep sets of tap and go style ‘Squat Cleans’ when navigating each round.

Post scores to comments.

Skill Development
**Time Permitting
A. 5 Rounds of 20 ft x Handstand Walk / Bear Crawl
B. Crossover Symmetry x 7 movements x 8-10 reps each @ controlled, quality pace for sets and reps
C. Spikeball!!
D. Midline Conditioning: Abwheel, Aligator Walks, Death March x Dumbbells, Hip & Back Extensions (see whiteboard)

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Tuesday 08.06.2019

By Samy Daghir / August 6, 2019 / 3 Comments

Announcements:
Next Available On-Ramp Starts
TONIGHT!!!
Tuesday, August 6th at 6:00pm

Warm-up Drills
I. Jump Rope x 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Power Snatch Triples EMOTM (:90)
Warm up as needed with 3-5 sets x 3 reps (climbing weight) before completing the following workload for the Power Snatch.

Every :90 seconds for 6-7 Rounds
3 x Power Snatch (sets at same weight; 60-70%)

Post scores to comments.

“Modulately”
For time
35-25-15 x Row (kcal)
35-25-15 x GHD Sit-ups
70-50-30 x Double-unders

Notes: Scaling for Abmat Sit-ups is 1:1 today, Single-unders is 2:1.

Post scores to comments.

Skill Development
A. Spikeball!!
B. Mobility (see below)
C. Spikeball
D.DB Row 4 x 8 reps each arm, climb in weight
Hip Extensions 3 x 8 reps
Back Extebsions 3 x 6 reps
**Additional Corrective movement assignments 3 x 6 reps per side

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Monday 08.05.2019

By Samy Daghir / August 5, 2019 / 3 Comments

Announcements:
Next Available On-Ramp Start Date
Tuesday, August 6th at 6:00pm

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

Benchmarks: “Cindy/Mary”
Choose one of the following options

“Cindy” (Option 1)
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

“Mary” (Option 2)
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Post workout choice and rounds/reps completed to comments.

Skill Development: Recovery Row/Planks
Complete the following
Run 800m or Row 1000m (Recovery Pace)
1:00 x Plank Hold/L-sit
Run 400m or Row 500m (Recovery Pace)
1:00 x Plank Hold/L-sit

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Friday 08.02.2019

By Samy Daghir / August 2, 2019 / 0 Comments
WELL DONE, CFNH! 150 BAGS! THANK YOU FOR SUPPORTING OUR COMMUNITY!

Announcements:
Next Available On-Ramp Start Date:
Tuesday, August 6th at 6:00pm

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

Impact/Focus: Clean & Jerk EMOTM
Complete 1 x Clean & Jerk every :60 for 10 rounds total, climbing in weight from 50-60% of a 1rm as able every 1-2 rounds.

10 Rounds x Every :60 seconds
Complete the following

1 x Clean & Jerk (climb weight per 1-2 rounds)

Post scores to comments.

“Prac-Apps”
For time
Run 400m
Then…
10-9-8-7-6-5-4-3-2-1 of
Power Clean and Jerk
Box Jumps (24/20”)
Then…
Run 400m

Notes: Weights to be selected based on performance in the Impact/Focus training today.

Post scores to comments.

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Thursday 08.01.2019

By Samy Daghir / August 1, 2019 / 0 Comments

Announcements:
Next Available On-Ramp Start Date:
Tuesday, August 6th at 6:00pm

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

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each building to a first working set weight.
Athletes will have 5 attempts to move a maximum load for 6 steps of walking lunges (back rack).

6 x Walking Lunges (Back Rack)

Notes: Barbells will come from the rack for today’s training.

Post loads to comments.

“Persistent Humidity”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Wallball (20/14lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x American KB Swings (24/16kg)
1:00 x Burpees

Notes: Score is repetitions per movement.

Post scores to comments.

Skill Development
I. Mobility (SEE REFERENCE POSTERS!)
-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.
II. Slay Goats
III. 3 x 6 reps High Pull Assignment (if it was omitted Monday)

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Wednesday 07.31.2019

By Samy Daghir / July 31, 2019 / 2 Comments

Announcements:
Next Available On-Ramp Start Date:
Tuesday, August 6th at 6:00pm

Warm-up Drills
I. Jump Rope x 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Muscle-ups EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

1-3 reps x Muscle-ups/Scaled Muscle-ups

Post scores to comments.

“Deads & Dubs”
For time
Deadlift x 10-8-6-4-2
Double-unders x 75-60-50-45-30-15

Notes: Scaling load/movements to single-unders is a 1:1 for repetition adjustments. Weights for deadlift will be selected from predetermined metcon standards; athletes will choose based on which correlates to a strength record % reference.

Post scores to comments.

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Tuesday 07.30.2019

By Samy Daghir / July 30, 2019 / 4 Comments

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

Impact/Focus: Power Snatch Doubles
Complete 2 x Power Snatch every :75 for 7 rounds total, climbing in weight from the first round at 60% of a 1rm as able every 1-2 rounds.

7 Rounds x Every :75 seconds
Complete the following

2 x Power Snatch (climb weight per 1-2 rounds)

Notes: Utilize weights today that facilitate movement development and competency by warming up to and starting working sets at 60% of a 1rm. Climbing by 5% per round to 95% today would be an ideal path for most of the crew. Scaling and additional guidance will be covered during pre training whiteboard briefs. Today we will be working to establish the relationship between Pull, Hit and Catch movement/ positions as well as footwork facilitating the Receiving Position. Additional Drills for hip hinge value and pulling under the bar after completing the second pull will also be addressed building on established progress from previous training.

Link for Angel Drops found HERE.

Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Post scores to comments.

“Discipline Burner”
5 Rounds for time of
9 x Thrusters (95/65lbs)
18 x V-ups
Run 200m

Notes: V-up scaling to tuck-ups or supine leg raises will be 1:1 today. Adjust loads for Thrusters to reinforce unbroken sets once the bar leaves the floor.

Post scores to comments.

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Monday 07.29.2019

By Samy Daghir / July 29, 2019 / 5 Comments
Vino and Hari (front) reflecting on the FGB! Experience.

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

Impact/Focus: Movement Practice EMOTM
EMOTM x 3:00
Handstand Push-up or Kick-up Skill Workload
EMOTM x 3:00
Air Squat Bench/Wall Therapy or
Pistols to target
EMOTM x 3:00
Deadhang Pull-ups + Kipping

Notes: After specific warm-up and mobility to prep for today’s training as well as next week’s benchmarks we will be setting up and working through this gymnastic skill set primer.

“Pieceful Cindy/Mary”
Choose one of the following options and complete as many rounds/reps as possible (AMRAP) during the following work intervals.

5:00 AMRAP
Rest 1:00
5:00 AMRAP
Rest 1:00
5:00 AMRAP
Rest 1:00

Option 1: “Cindy” AMRAP
Complete as many rounds/reps as possible of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

Option 2: “Mary” AMRAP
Complete as many rounds/reps as possible of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Notes: Use today’s workout as prep for the full version of each workout to appear early next week. Athletes will be coached on proper workout choice, modifications, and approach to each workout. Plan and attack. Score today is cumulative AMRAP as one total rolling score.

Post workout choice and rounds/reps completed to comments.

Skill Development: Skill Refinement & Midline Conditioning

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