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WOD & Blog

Thursday 11.12.2020

By Samy Daghir / November 12, 2020 / 2 Comments

ROMWOD “Standing Straddle Day 6″

Warm-up Drills
I. Run or Row 400/500m
II. Scorpion Sandwich
III. Mobility

Impact/Focus: Press 5×5 Week 4
Warm-up as needed before working through the following every 2:00.

Press 5-5-5-5-5

**Week 4 Press Sets = + 5 to 10lbs from last week

Notes:

  • Base percentages on a five rep max Press.
  • For week four add an additional 5 to 10lbs.

Post scores to comments.

“Tuder”
10:00 AMRAP of

7 x Medicine Ball Cleans
7 x Reverse Burpees (w/ jump over med.ball)

Notes: Don’t you worry, you’ll feel so much better after…

Post scores to comments.

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Wednesday 11.11.2020

By Samy Daghir / November 11, 2020 / 2 Comments
1st Lt. Ashley White, KIA OCT 22, 2011

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Roller Learning & Prac App
III. Dynamic Series
AKA the ‘Scorpion Sandwich’
IV. Mobility Drills

“White”
5 Rounds for time of

3 x Rope Climbs
10 x Toes-to-Bar
21 x Overhead Walking Lunges (45/35lbs)
Run 400m

Notes:

  • Scaling protocol for Pull-ups will be 15 reps per round today if subbing for Rope Climbs.
  • 20 x V-ups will be in place of 10 x Toes-to-bar where applicable.
  • Adjust the weight or use bodyweight only for the Walking Lunges.
  • Scaling Volume to three rounds or adhering to the options for time caps will also be applied as needed on an individual basis.

Post scores to comments.

Read about this Hero and how history was made through her service and sacrifice via the article linked HERE.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

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Tuesday 11.10.2020

By Samy Daghir / November 10, 2020 / 3 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Power Snatch
10 x Reverse Lunges in Place (5L+5R)
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Notes:

  • Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.
  • Post Mobility Prep: Warm-up Sets with empty bar begin with 3 pos Power Snatch x 2-3 sets + 3 Position Full Snatch (for those who are ready for the full lift / movement today).

Impact/Focus: Snatch or Power Snatch @ 10 Rounds x :90
Every :90 for 10 rounds complete the following, climbing from light weight to a moderate to heavy set by the final round as determined by movement proficiency. We will be refreshing points of performance and technique during early sets; too heavy today is form breakdown. Touch and go if able, dump and reset as needed.

Every :90 x 10 Rounds as follows

Snatch x 2-2-2-2-2 / 1-1-1-1-1 reps (climb weight)

Notes:

  • Collect a 2 rep and 1 rep personal record or starting logbook entry for this lift, upon which we will be building ability over training in the next several months.
  • Climb weight from a light weight (50-60%) to a moderate to heavy set by the final round.
  • Those athletes demonstrating appropriate overhead range of motion and proficiency with the full Snatch will go with that movement today.
  • Learning referendums will relate Power movements with an emphasis on Pulling to the receiving position with proper mechanics and a stable end ROM.
  • Refresh points of performance and technique during early sets.
  • Touch and go if able, dump and reset as needed.

Post scores to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records against this workout. The previous date and post of reference may be found by clicking the link found HERE: 06.29.2020.

Post scores to comments.

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Monday 11.09.2020

By Samy Daghir / November 9, 2020 / 3 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Air Squat to Medicine Ball
5 x Medicine Ball Sumo Deadlift
5 x Medicine Ball Sumo Deadlift High Pull
5 x Medicine Ball Power Clean
5 x Medicine Ball Clean
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 4
Warm-up as needed before working through the following every 2:30.

Back Squat 5-5-5-5-5

**Week 4 Back Squat Sets = + 5 to 10lbs from last week.

Notes:

  • Base percentages on a five rep max Back Squat.
  • For week four add an additional 5 to 10lbs.
  • Athletes should be at +20 to 40lbs above week one’s weights.

Post scores to comments.

“That’s Weird, Mon”
Complete as many rounds/reps as possible (AMRAP)
versus 15:00 of

Run 200m
7 x Push-ups
5 x Burpees
15 x American KB Swings (24/16kg)

Notes:

  • The common fault point of performance for the weighted swings today will be ensuring there is no premature or extended heaving action of the shoulder occurring during the overhead portion of the lift.
  • Ensuring mechanics for core to extremity are appropriate will assist in resolving this and assisting in overall efficiency and safety during working sets.
  • Scale weight lighter and/or adjust movement to a Russian KB Swings in order to reinforce the common fault correction emphasis today in the Metcon for American KB Swings.
  • Regarding the Push-up, scale to a ‘kip’ to plank (snake version) with a controlled negative and tight core as necessary for the movement development.
  • Reinforcing strength in the Push-up will key on elbow track during the Push for today (‘arrows’ not ‘T’s’). Going from the final Push-up to bottom of the first Burpee today is acceptable.
  • Jump and clap for the burpee standard today.

Post scores to comments.

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Friday 11.06.2020

By Samy Daghir / November 6, 2020 / 3 Comments

Warm-up Drills
I. Row 500m
2 Rounds of
7 x Deadlift
7 x Sumo Deadlift High-Pull
10 x Deadbugs
10 x Bird Dogs
II. Dynamic Drills & ‘Scorpion/Yogi Sandwich’
III. Mobility Drills

Notes: Emphasis on breathing and val salva during Deadbugs and Bird Dogs to reinforce the same for application with multi rep deadlift sets today.

Impact/Focus: Deadlift 5×5 Week 3

Warm-up as needed before working through the following every 2:00.

Deadlift 5-5-5-5-5

**Week 3 Deadlift Sets + 10-15 lbs from previous week.

Notes:

  • For week 3 we will continue adding an additional 5 to 15 lbs .
  • The new weight this week will be used for all of today’s Deadlift working sets.

Post scores to comments.

“Strategery”
Complete for time
Run 400m

Then…
10-9-8-7-6-5-4-3-2-1 reps of
Bumper Plate Devil’s Press (45/35lbs)
Toes-to-Bar

Finish with
Run 400m

Notes:

  • Today athletes will be given the option of utilizing either a Bumper Plate for the Devil’s Press or taking on a pair of Dumbbells or the Dumbbell Manmaker version of the movement.
  • The Devil’s Press emphasizes more posterior chain for portions of the movement compared to the Manmaker which prioritizes more squat mechanics (quads…).
  • Both movements will be instructed for athletes to choose between.
  • Part of the training intent today is to give perspective on multiple strategies of physicality available as we move towards challenging tasks ahead such as the Manion Hero WOD.
  • Toes-to-Bar may be scaled to hanging knee raises at 2 x the number of repetitions or V-ups, also at 2 x the number of repetitions assigned per round.
  • There will be a 15:00 time cap on today’s training.
  • Those with a little extra time to rep out today may scale the WOD format up to an Rx+ 25:00 AMRAP where each subsequent round begins with 10 x Dumbbell Manmakers at 50lbs or heavier and Concludes with a 400m Sprint.

Post scores to comments.

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Thursday 11.05.2020

By Samy Daghir / November 5, 2020 / 2 Comments

ROMWOD “Standing Straddle Day 6

Warm-up Drills
I. Run or Row 400/500m
II. Scorpion Sandwich
III. Mobility

Impact/Focus: Power Cleans EMOTM
Warm-up as needed for touch and go reps of Power Clean x 2;
prepare yourselves and stage gear for a rapid climb.

Every :75 seconds on the :75 seconds, for 8 Rounds total work up in weight through the following set/rep assignment.

8 Rounds, on the :75 seconds of
Power Clean x 2 reps (climbing weight)

Notes: Emphasis on shoulders over bar, patience in the pull until above knees, violent and quick movement into the receiving position will be prioritized for technique development today.

Power scores to comments.

“Wawaweewawa”
3 Rounds for time of
Row 500m
21 x Wallball (20/14lbs)
15 x Box Jumps (24/20”)

Post score to comments.

Skill Development
*Optional for individual execution if time permits

5 rounds for quality of

:10 to :15 seconds x Hollow Hold (L-sit on floor)
10 to 15 reps x Hollow Rocks
:10 to :15 seconds x Plank
10 to 15 Reps x Abmat Sit-ups

Rest 1:00 to 2:00 minimum between efforts.

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Wednesday 11.04.2020

By Samy Daghir / November 4, 2020 / 2 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Roller Learning & Prac App
III. Dynamic Series
AKA the ‘Scorpion Sandwich’
IV. Mobility Drills

Impact/Focus: Press 5×5 Week 3
Warm-up as needed before working through the following every 2:00.

Press 5-5-5-5-5

**Week 3 Press Sets = + 5 to 10lbs from last week

Notes:

  • Base percentages on a five rep max Press.
  • For week three add an additional 5 to 10lbs.

Post scores to comments.

“Cubs”
Complete as many rounds and reps as possible (AMRAP) in 12:00 of

30 x Double-unders
12 x Sumo Deadlift High Pull (75/55lbs)
100ft x Bear Crawl
or
25ft x Handstand Walk

Notes:

  • Scale load as necessary to ensure proper form and technique.
  • Scaling for the Handstand walk may be either Bear Crawl x 100ft or 5 x Wall Walks

Post scores to comments.

Skill Development: Extra Credit Option

Back Extensions 4 sets x 8 reps

The Back Extension
“…The back extension is more challenging than the hip extension because it requires isolation of each individual vertebra. In contrast to the hip extension, the back extension requires the athlete to intentionally surrender the natural neutral position of the spine, rounding step by step from the neck to lower back.From the bottom position with the athlete’s torso approximately perpendicular to the floor, the athlete uses the spinal erectors to unfurl in reverse order, returning to a neutral position with the torso parallel to the floor…”

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Tuesday 11.03.2020

By Samy Daghir / November 3, 2020 / 2 Comments

Warm-up Drills
I. Row 500m or Run 400m
II. Dynamic Mobility
Tall Duck Walk
Bear Crawl
Inchworms
Spider Man Lunges
Pike Walk
Lateral Lunges
III. Scorpions & Yoga Poses
IV. Mobility Drills (Band, Rig, Wall, lax ball mash)

*Those who may benefit from remedial squat hold for a 30 seconds to 1:00 will be encouraged to do so with a light kb or db prior to movement warm-ups.

Movement Review & Preparation
2 Rounds of
3-5 x Pull-ups
5-7 x Push-ups
10 x Air Squats (to medball, no bouncing)

“Barbara”
Five rounds, each for time of:
20 x Pull-ups
30 x Push-ups
40 x Abmat Sit-ups (Butterfly)
50 x Air Squats

Rest precisely three minutes between each round.

Notes:

  • This is a Benchmark WOD, it will be revisited so log your scores well, ninjas.
  • Scaling may include a reduced rep load, reduced rounds to be completed, and/or a combination of both.

Post times to comments.

Skill Development
Time Permitting/Optional training Post WOD
“Intro and Practical Application of the GHD for Hip & Back Extensions”
5 sets of 10-8-6-4-2 reps
*Between sets athletes should feel free to work short skill efforts for jump rope and static handstand holds.

The following movement descriptions are via CrossFit’s article on Glute-Ham Developer (GHD) exercises and points of performance for the posterior chain (the entire muscular back side.

The Hip Extension (see image 1 above)
“…The hip extension is a movement accessible to all. It teaches an athlete how to snap the hip open while maintaining a rigid, unchanging spinal position. As mentioned above, this action is the foundation of powerful athletic movement. Hip extension is what allows athletes to aggressively drive out of the bottom of a squat, elevate the bar in the Olympic lifts or propel the body in a box jump or broad jump…”

The Back Extension (see image 2 above)
“…The back extension is more challenging than the hip extension because it requires isolation of each individual vertebra. In contrast to the hip extension, the back extension requires the athlete to intentionally surrender the natural neutral position of the spine, rounding step by step from the neck to lower back. From the bottom position with the athlete’s torso approximately perpendicular to the floor, the athlete uses the spinal erectors to unfurl in reverse order, returning to a neutral position with the torso parallel to the floor…”

 

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Monday 11.02.2020

By Samy Daghir / November 2, 2020 / 3 Comments
We are almost to our goal of 30 raffle tickets! Thank you for your support of Firefighter Mark Hebert!

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Power Clean
7 x Push Press
7 x Back Squat
15 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 3
Warm-up as needed before working through the following every 2:00.

Back Squat 5-5-5-5-5

**Week 2 Back Squat Sets = @75% of 5RM + 5 to 10lbs

Notes:

  • Base percentages on a five rep max Back Squat.
  • For week three add an additional 5 to 10lbs.

Post scores to comments.

“Windlift”
For time
Row 550m
6 x Thrusters (95/65lbs)
6 x Burpees

Row 450m
9 x Thrusters (95/65lbs)
9 x Burpees

Row 350m
12 x Thrusters (95/65lbs)
12 x Burpees

Row 250m
15 x Thrusters (95/65lbs)
15 x Burpees

Notes:

  • Scale weight and volume as necessary to facilitate bigger unbroken sets of Thrusters.
  • Emphasis on applied effort on rowing intervals with attention to detail on points of performance for movement efficiency.

Post scores to comments.

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Friday 10.30.2020

By Samy Daghir / October 30, 2020 / 3 Comments
John M laments audibly and visually as Yvonne passes him in blistering fashion during a recent training session. YESSSSSSS, Y(EEEEEE)VONNE!

Warm-up Drills
I. Row 500m
2 Rounds of
5 x Deadlift
5 x Sumo Deadlift High-Pull
10 x Deadbugs
II. Dynamic Drills & ‘Scorpion/Yogi Sandwich’
III. Mobility Drills

Impact/Focus: Deadlift 5×5 Week 2

Warm-up as needed before working through the following every 2:00.

Deadlift 5-5-5-5-5

**Week 2 Deadlift Sets = @75% of 5RM + 10-15 lbs

Notes:

  • Base percentages on a five rep max Deadlift established two weeks ago.
  • For week 2 we will continue adding an additional 5 to 15 lbs .
  • The new weight this week will be used for all of today’s Deadlift working sets.
  • Deadlift Five rep max make-up opportunities will be available during Open Gym each Saturday.

Post scores to comments.

“FGB,BFF”
3 Rounds of the following, completing as many reps/kcal as possible per movement in teams of 2 athletes;
Only one athlete may work at a time.

1:30 x Wallball (20/14lbs) or DB Thrusters (35/20lbs)
1:30 x Sumo Deadlift High-Pull (75/55lbs) or Russian KB Swings (24/16kg)
1:30 x Box Jumps or Box Step-ups (24/20”)
1:30 x Push Press (75/55lbs) or DB Push Press (35/20lbs)
1:30 x Row kcal or Bearcrawl (5’=1rep)

:30 x Rest/Transition back to starting stations, no additional rest between rounds.

Notes:

  • Each team will have one athlete going for reps/points at a time.
  • Athletes may split their efforts according to two different strategies today… either time intervals or rep schemes.
  • Time Intervals Example: each athlete alternates working every :45 seconds.
  • Rep Scheme Example: Teammates may also alternate assigned set/rep schemes such as switching off 12-15 reps or tagging in a partner when extreme fatigue sets in.
  • Scores are cumulative reps and kcal for a summary total for each team.
  • Happy Halloween, all you Ghouls and Goblins!!!

Post scores to comments as total points per team.

Skill Development
(Optional if time permits)

5 rounds for quality of

:10 to :15 seconds x Hollow Hold (L-sit on floor)
10 to 15 reps x Hollow Rocks
:10 to :15 seconds x Plank
10 to 15 Reps x Abmat Sit-ups

Rest 1:00 to 2:00 minimum between efforts.

Post scores to comments.

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