WOD & Blog

05.13.2016

By Samy Daghir / May 12, 2016 / 2 Comments

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Congratulations to Smiley Mike on his first ring muscle-up on Thursday!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Deadlift
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 linked HERE.

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

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“GOFAI”
Complete 20-16-12-8-4 reps for time of
Push Press (115/85)
Walking Lunges (Back Rack)

Post times to comments.

Skill Development
Slay GOATs and Mobilize!

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05.12.2016

By Samy Daghir / May 11, 2016 / 4 Comments

IMG_0248UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. POSE Run Technique
II. 2-3 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
7 x Ring Rows
9 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“Residual Variation”
3 Rounds for time of
Run 400m
30 x Wallball (20/14lbs)
15 x Slamball (40/20lbs)

Post scores to comments.

Skill Development
I. Core Complex:
Complete for quality
30 x Strict Toes-2-Bar (or Rings)
40 x Russian Twists (20L/20R)
1:00 x Plank
II. Mobility

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05.11.2016

By Samy Daghir / May 10, 2016 / 2 Comments

FullSizeRender-37UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus #1: Power Clean
Following movement review, warm-up as needed before completing the following workload.

Power Clean 5-5-5-5-5

Notes: Today’s effort will be touch and go reps focusing on quality of movement and proper barbell cycling technique.

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before working towards a heavy single for Push/Split Jerk.

Push/Split Jerk 5-5-3-3-1-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.10.2016

By Samy Daghir / May 10, 2016 / 1 Comment

FullSizeRender 2UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

“Kinda Baller”
For time
Row 1000m
21-15-9 of
Front Squat (135/95lbs)
‘American’ KB Swings (32/24kg)

Note: Front Squats come from the deck.

Post scores to comments.

Skill Development
3 Rounds for quality of
15 x Goodmornings or 15 x Back Extensions
1 x Rope Climbe (scale 3:1)

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05.09.2016

By Samy Daghir / May 8, 2016 / 4 Comments

FullSizeRender-36UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk5)
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. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Graham’s Crunch”
Complete 5 rounds for time of
15 x Power Snatch (95/65)
20 x Push-ups
25 x Abmat Sit-ups

Post times to comments.

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05.06.2016

By Samy Daghir / May 5, 2016 / 2 Comments

IMG_6355**ANNOUNCEMENT: Our CrossFit Day at the Fisher Cats game this Saturday has been postponed due to the high possibility of rain. Stay tuned as we’ll be announcing the new date soon!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Swings
7 x Med Ball Cleans (20/14)
7 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift
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 linked HERE.

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

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“The Slide”
Complete as many reps as possible in 6:00 of the following movements, climbing by 3 reps per round
Hang Power Clean (95/65lbs)
Lateral Skiers

Rest 2:00

Complete as many reps as possible in 6:00 of the following movements, climbing by 3 reps per round
‘American’ KB Swings (32/24kg)
Burpees (6″ target)

Rest 1:00

2:00 Max Reps x Double unders

Post reps completed for each AMRAP to comments.

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05.05.2016

By Samy Daghir / May 4, 2016 / 4 Comments

12901013_1686809741536352_4729036242433558957_oCongratulations to Mike Justason for completing the Spartan Tri-State New Jersey Ultra Beast: An ultra marathon distance, mountain based, obstacle laden endurance event. You continue to inspire us, Mike, well played, sir!

Image Note: An accurate event picture of the Ultra Beast event is forthcoming… todays image is of Mike’s demonstration of POSE running technique’s foundational figure-4 position; photo taken during an event dated Apr 26th.

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

 

 

Warm-up Drills
I. Coach’s Choice
(Ehem… ___ke__ll?)
II. Mobility
*Mobility Video Reference link found HERE.

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

Notes: Compare to 05.11.2014 linked HERE.

Post rounds/reps completed to comments.

Skill Development
For quality before time:
:20 x L-sit (Rings, Matadors, Hanging Knee Raise Hold, Plank Progressions)
10 x Abwheel Roll-outs (w/:01 hold at extended position)
10 x Superman Rocks

Post scores to comments.

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05.04.2016

By Samy Daghir / May 3, 2016 / 4 Comments

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The 6am crew surprised Brenna (Small Fry) a few weeks ago with a mini baby shower. The community and support that we show towards each other is unlike any other. We’re ready for Baby Stanton!

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus #1: Snatch Complex
Warm up as needed before working to a heavy weight in the following snatch complex using 4-5 working sets.

Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

Impact/Focus #2: Barbell Row
Following movement review, complete the following workload for barbell row.

Barbell Row 10-8-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.03.2016

By Samy Daghir / May 2, 2016 / 3 Comments

IMG_6630UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus: Clean Triples TNG
Warm-up with 3-5 sets of 3 reps each, increasing weight until appropriately prepared for the following set/rep workload.
Every 2:00, for 14:00 total, complete a touch and go set of the following:
3 x Cleans

Notes: The first round should begin at 50-60% of a 1 rep max with subsequent sets increasing by 5-10% every 2 minutes. Clean ladders, oh yeah… Get some, freaks.

“OMG”
21-15-9 reps/kcal for time of
Push/Split Jerk (135/95lbs)
Row (kcal)
GHD Sit-ups

Post scores to comments.

Skill Development
I. Accumulate 3:00 of L-Sit Ring Support

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05.02.2016

By Samy Daghir / May 1, 2016 / 6 Comments

FullSizeRender-35Thank you to everyone that came to our Bring-a-Friend/Free workout. We hope everyone had a great time!

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk4)
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. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“De-Throned”
Complete 4 rounds for time of
12 x DB Snatch (50/35)(alternating)
12 x Toes-2-Bar
12 x Box Jump Overs (24/20)

Post times to comments.

Skill Development
*Areas of training today will focus on the Muscle-up Transition and Styles of Kipping. Athletes may be assigned tasks from the following selections as an example of options:
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

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