WOD & Blog
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x KB Swings
III. Mobility
Impact/Focus: Gymnastics Skill Development
For 10-15:00 athletes will spend time working on various levels of progression for gymnastics skills.
-Kipping Clinic Review
-Bar Muscle-up Review
-Chest-2-Bar Pull-ups
“Diane”
Complete 21-15-9 reps of
Deadlift (225/155)
Handstand Push-ups
Post times to comments.
Skill Development
Slay GOATS. This is the third week of the 2016 Open with another high level skill movement in the WOD. Spend this time wisely to work on other skills that may appear in the coming weeks.
”Hard, intense work of the body [or mind]… is the most conclusive evidence of our own being that we could possibly have.”
–James Dickey
Warm-up Drills
I. Run 400m
II. Dodge Ball
III. Mobility
Impact/Focus: Oly Complex
Warm-up with 2-3 sets of 3 reps each of the following complex before executing the assigned working sets/reps.
5 sets (increasing in weight) of
1 x Power Clean + 1 x Front Squat + 1 x Push/Split Jerk
Post scores to comments.
“STET”
Work through 6 Rounds of (:30 work x :20 rest) for each of the following movements; complete 6 rounds for a movement before advancing to the next part of the WOD.
Pull-ups
Box Jumps (24/32”)
GHD Sit-ups
Post scores (total & reps per mvmt) 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)
Warm-up Drills
I. Run 400m
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: TGU/Ring Dip Ladder EOMOTM
Against 12:00 clock, every 2:00 complete the following workload.
2 x Turkish Get-ups (1L/1R)
6-9-12-15-18-21 x Ring Dips
Notes: Every 2:00 athletes will attempt to complete the assigned reps for ring dips following their 2 turkish get-ups.
Impact/Focus #2: Back Squat 3-3-3+
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)
3 x 70%
3 x 80%
3+ x 90%
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
“No, I don’t like work. I had rather laze about and think of all the fine things that can be done. I don’t like work – no man does – but I like what is in the work – the chance to find yourself. Your own reality – for yourself, not for others – what no other man can ever know.”–Marlow Heart of Darkness
Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Snatch-Grip Deadlift (barbell)
10 x Barbell Row (barbell)
10 x Press (barbell)
10 x Back Squat (barbell)
10 x Klokov Press (barbell)
III. Mobility
Impact/Focus: Power Snatch
Warm-up with 3 sets of 3 reps each before working through the following:
Power Snatch 3-3-3-3-3
Notes: Work up to 85% of 1RM, touch and go reps if possible. If athletes only have a full snatch single rep record to go off of we will provide an adjusted percentage goal to work from.
Post scores to comments.
“T-1000”
5 Rounds for time of
Row 250m
7 x Push/Split Jerk (155/105lbs)
Post scores to comments.
Skill Development
I. 2:00 x Ring Support (cumulative time)
Notes: Scale to a supported hold as necessary.
II. 30 x Pistols (R+L=1 rep)
Notes: Apply mobility to ankle and hip to ease the range of motion through this movement.
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Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x Deadlift
7 x Squat Clean
7 x Abmat Sit-ups
III. Mobility
“Workout 16.2”
Beginning on a 4-minute clock, complete as many reps as possible of:
25 x Toes-to-Bars
50 x Double-unders
15 x Squat Cleans (135/85)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
13 x Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
11 x Squat Cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
9 x Squat Cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
7 x Squat Cleans (315/205)
Stop at 20 minutes.
Notes: This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 4 minutes to perform 25 toes-to-bars, followed by 50 double-unders, and then 15 squat cleans. If all 90 repetitions are not completed by 4 minutes the athlete’s workout is over, and they will stop and record their score.
If all 90 repetitions are completed within the 4-minute window the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders, and 13 squat cleans, this time at a heavier weight. At each round, the weight of the clean will increase while the number of reps of the clean will decrease. Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.
Post reps completed to comments.
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Well CFNH, it’s official! Our very own Steve Mongelli placed 1st for the Open WOD 16.1 in the Master’s 50-54 division worldwide!! WORLDWIDE!!!! With a super impressive 10 rounds, he dominates body weight movements (especially since his chest to bar pull-ups are really belly button to bar)! We are so proud of you Steve!!
Warm-up Drills
I. Speed Rope 4:00
II. 2-3 rounds of
5 x Hindu Push-ups (CFGS)
7 x Hollow Rocks
10 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Clean Technique
Following movement review, warm up as needed before completing the following workload for Cleans.
Clean 5-5-3-3-2-2
Notes: Athletes should use this time to focus on their technique in preparation for 16.2. Recommended weights are as follows.
Rx Athletes: M: 135#, 185#, 225#, 275#, 315# F: 85#, 115#, 145#, 175#, 205#
Scaled Athletes: M: 95#, 115#, 135#, 155#, 185# F: 55#, 75#, 95#, 115#, 135#
Post loads to comments.
“You Gonna Learn Today”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (95/65)
Russian Twists (2ct)
Renegade Rows (1ct)
“There are no untraceable thoughts. Thoughts get locked in our physiological system. Thoughts stop sleeping, affect the veins and make one’s heart beat harder. Trouble that is not blocked by the resisting will and courage of behavior, terrible thoughts, fears, doubts – it all leads to sickness, the body revolts, gets poisoned and as a result it breaks apart. It’s not a mystic, it’s a science. It is based on the famous saying by Sechenov – there is no difference between action and imagining the action from the prospective of neurological reactions.”
–Yuri Vlason, Soviet Weightlifter
Warm-up Drills
I. Jog
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Grapevine/Karaoke
Etc.
III. Mobility
Impact/Focus: Bench Press
Warm-up with 2 sets of 5 reps before working through the following:
Against a 7:00 Running Clock
3RM x Bench Press (4-6 working sets)
Then…
Against an 8:00 Running Clock
4-6 sets of 5 reps @80% (3RM)
Post scores to comments.
“Full Throttle”
4 Rounds for time of
6 x Hang Clean (135/95lbs)
9 x Handstand Push-ups
12 x Toes-2-Bar
Post scores to comments.
Skill Development
5 sets of Ring Support (Rings/Matadors/Paralettes)
Set #1: Max Effort Hold for time
Set #2,3,4,5: Hold x 2/3 the time of score (round up)
*After each set of Ring Support execute 5-7 strict Pull-ups, chest-2-bar if possible with a :01 hold.
Notes: For example, an athlete scores :30 seconds on their first attempt at the
Ring Support hold, their second through fifth set would each be :20 seconds each.
Post scores to comments.
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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch
Following movement review, warm up to the recommended weight before completing the following workload of Snatch.
Snatch 1-1-1-1-1-1 (80-85% of 1RM)
Post loads to comments.
Impact/Focus #2: Back Squat 5-5-5+
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 75%
5+ x 85%
Notes: 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
Compare scores to 02.01.2016
Post sets/reps/loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS:
–Our March On-Ramp course starts Tuesday March 1st @ 6:00pm!
Warm-up Drills
I. Speed Rope 3:00 (cumulative)
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
-Double-unders
-Triple-unders
-Dragonflies
II. 2 rounds of
10 x Deadlift
10 x Barbell Row
10 x Press
10 x Front Squat
10 x Power Clean
III. Mobility
Impact/Focus: Power Clean Triples EMOTM
Warm-up as needed before completing the following EMOTM.
Every minute on the minute for 8:00 execute 3 x Power Cleans. Athletes should plan to increase weights every 2 sets; make sure the requisite equipment for load changes is available prior to the EMOTM beginning.
3 x Power Clean
Post loads to comments.
“Pandemonium”
Complete the following double-AMRAP as follows
6:00 AMRAP
Row 200m
12 x Ring Dips
Rest 2:00
Then…
6:00 AMRAP
15 GHD Sit-ups
30 x Double-unders
Post scores to comments.
Skill Development
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)
III. You’re choice of Tabata or Atabat intervals for 8 rounds of L-sit work on the Rings or Matadors.
a. Tabata 8 Rounds (:20 on x :20 rest)
b. Atabat 8 Rounds (:10 on x :20 rest)
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups
10 x Walking Lunges
“Workout 16.1”
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Overhead Walking Lunge
8 x Burpees
25-ft. Overhead Walking Lunge
8 Chest-to-bar Pull-ups
Men lunge – 95 lb.
Women lunge – 65 lb.
Notes: Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.
This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.
Your score will be the total number of repetitions completed before the 20-minute time cap.
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