WOD & Blog
ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Run
II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Power Clean
Warm up as needed before completing the following workload for Power Clean.
Power Clean 2-2-2-2 @ 85% 1RM
Notes: Athletes who have yet to establish a 1RM Power Clean will work to a moderate weight as technique allows, and continue with 2 x Power Clean throughout 4 sets.
Post loads to comments.
“Saccadic Pursuit”
Complete 4 rounds for max reps of
:45 x Ring Rows
:45 x Push Press (75/55)
:45 x Shuttle Sprint
Rest 1:00
Notes: Each interval sequence is :45 seconds of maximal effort work followed by :15 seconds of rest. Score total reps per movement.
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ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps
III. Mobility
Impact/Focus: Thruster Triples
Warm up as needed (3 sets x 5 reps) before completing the following workload of Thrusters.
Thrusters 3-3-3-3-3 (Increasing)
Post loads to comments.
“Hippity Hop”
Complete as many rounds/reps as possible in 12:00 of
15 x American KB Swings (32/24)
50 x Double unders
15 x GHD Sit-ups
Post rounds/reps completed to comments.
Skill Development
I. Recover, recover, recover…
And fantasize about the impending 16.5 unveiling…
Mobility and goat slaying for movements that can be expected.
Congratulations to Lauren and Kyle Kolbe on their pregnancy. In a few months we’ll have two new CFNH babies running around.
Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Snatch/TTB EMOTM
Following warm-up complete the following movements every minute on the minute for 12:00.
Odd: 5 x Power Snatch (Increasing)
Even: :40 Max Reps x Toes-2-Bar
Post loads to comments.
Impact/Focus #2: Back Squat De-load
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%
Notes: Use your previously established Back Squat 2RM or your most recent 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
WOD
5-10:00 Metabolic Conditioning
Congratulations, you former Noobs, you! Our newest On-ramp graduates are pictured to the left striking a slick pose after making it through their final training WOD. It was a blast working with Mac, Julie, Greg, and Brad; we can’t wait to see what these new ninjas are capable of as they meet and begin to train among the wonderful crew of comrades we proudly toil alongside.
Warm-up Drills
I. 2-3 Rounds of
“Indoor Jonesies” (uh oh…)
II. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Push/Split Jerk 5-4-3-2-1
Notes: Increase weight across the sets of 5-4-3-2-1 as proficiency and capacity permit. Compare to scores from 09.09.2015 and 08.19.2015
Post loads to comments.
“Self Deprecation Liberates”
Complete 7 Rounds as quickly as possible, each against a 2:00 running clock:
10 x Pull-ups
10 x Box Jumps (24/20”)
10 x Bumper Ground-2-Overhead (45/25lbs)
10 steps x Walking Overhead Lunges (45/25lbs)*
Notes: Rx’d athletes should be attempting the 7 rounds versus a 2:00 running clock. Scaled athletes, or those unable to survive for 2+ rounds, will be performing the same 10 rep x four movement workload for five rounds (instead of seven), where each round is against a 3:00 running clock (instead the 2:00 version). If athletes decide to scale, the emphasis remains on the most expeditious execution of the 40 rep workload, the extra rest interval is intended to permit a repeated, high intensity effort.
Those looking to work recently exposed movement weaknesses are encouraged to upgrade their Overhead Walking Lunges to a 95/65lb barbell respectively. Get some, freaks.
Post scores (rounds completed with time if able to record) to comments.
Skill Development
I. Recover, recover, recover…
And fantasize about the impending 16.5 unveiling…
Mobility and goat slaying (ahem… pistols, handstand skills, rope climbs, midline static control drills, get creative!) should be continuous during idle time (while you’re birthing that sweat angel. Get mobile, freaks.
II. Midline Conditioning
(isometric holds + work capacity)
L-sit on Rings or Matadors for as much time as possible against a one minute clock
Then…
6 Rounds of :20 max reps Abmat Sit-ups x :10 seconds of rest
Then…
Match your time in the first L-sit time trial in as few attempts as possible.
Post scores (hold time and reps accomplished) to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Deadlift (45lbs)
10 x Wallball (20/14)
10 x Push-ups (CFGS)
III. Mobility
“Workout 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 x Deadlifts (225/155)
55 x Wall-ball Shots (20/14)
55 x Calorie Row
55 x Handstand Push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Notes: Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.
Your score will be the total number of repetitions completed within the 13-minute time cap.
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x KB Swings
III. Mobility
Impact/Focus: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.
I. Weighted Pull-ups 5-5-3-3-1-1RM
II. Deadhang Pull-ups 5-5-5-5-5-5
III. Individual Pull-up Progression Work
Post loads to comments.
“Hangover”
Complete as many rounds as possible in 4:00 of
10 x KB Snatch (32/24)(5L/5R)
15 x Burpees
30 x Double unders
Rest 1 minute. Repeat for a total of 3 cycles.
Post scores to comments.
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Warm-up Drills
I. Run 200m
II. 2-3 Rounds of
7 x Overhead Squat (barbell)
10 x Push-ups
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.
Post scores to comments.
“Sprint Nancy”
5 Rounds for time
Run 200m
15 x Overhead Squat (95/65lbs)
Post scores to comments.
Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-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.
Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload of Push/Split Jerk.
Push/Split Jerk 3-3-3-3
Post loads to comments.
Impact/Focus #2: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes: Use your previously established Back Squat 2RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
WOD
5-10:00 Metabolic Conditioning
Well, it’s about time… Congratulations on your CrossFit Level 1 course, Krysta! You are one of the most dedicated and diligent CrossFit athletes we have here at CFNH; we couldn’t be prouder of your achievements.
Warm-up Drills
I. Row 30kcal
II. Coach’s Choice
III. Mobility
Impact/Focus: Clean Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Cleans.
Clean 2-2-2-2-2-2
Notes: Technique establishment is the priority; those competent and itching to get some may chase a 2RM.
Post loads to comments.
“Ides of March”
For time against a 15:00 running clock
40 x KB Swings
40 x Ring Pushups
40 x GHD Sit-ups
Row 40kcal
30 x KB Swings
30 x Ring Pushups
30 x GHD Sit-ups
Row 30kcal
20 x KB Swings
20 x Ring Pushups
20 x GHD Sit-ups
Row 20kcal
Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Overhead Mobility and Front Rack specific efforts encouraged.)
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. (Hip, knee, and ankle mobility efforts specific to squat therapy encouraged.)
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Warm-up Drills
I. Run 400m/Row 500m
II. 2 Rounds of
5 x Snatch-Grip Deadlift
5 x Barbell Row
10 x Press
10 x Power Snatch
10 x Klokov Press
III. Mobility
“Workout 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 x Power Snatches (75/55)
3 x Bar Muscle-ups
Notes: This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.
Your score will be the total number of repetitions completed within the 7-minute time cap.
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