WOD & Blog
ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Dave, Kyle, and Elizabeth will be competing at the Winter Weight Buffet this Saturday at CrossFit EverProven in Dover, NH. The competition is a hybrid powerlifting/weightlifting meet and they’ll be crushing some big weights. Come down to support them!
Warm-up Drills
I. Row 500m/Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
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 Deadlift 1RM from 01.22.2016 to determine loads for today, athletes that need Deadlift 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.
“Grip Up”
Complete 4 rounds for time of
10 x DB Snatch (50/35)
13 x Toes-2-Bar
16 x Box Jumps (24/20)
Post times to comments.
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ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
Warm-up Drills
I. Coach’s Choice
*KB Complex Examples: Armbar Stretch, Turkish Get-ups, Swings, Snatch, Cossack, Halo, 1-arm Push Press, etc.
II. Mobility
Impact/Focus: Turkish Get-up EMOTM
Every minute on the minute for 10:00 complete the following
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
Rest 1:00 before executing a personal record attempt Turkish Get-up, 1 left and 1 right.
Post scores to comments.
“Grindy”
Complete as many Rounds/Reps as possible in 15:00 of
1-2-3… x Clean & Jerk (135/95lbs)
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Notes: This WOD is courtesy of CRNE. Round 1 has 1 x Clean & Jerk followed by the Pull-ups, Push-ups, and Air Squats. Round 2 has 2 x Clean & Jerks followed by the Pull-ups, Push-ups, and Air Squats. Round 3 has 3 x Clean & Jerks followed by the Pull-ups, Push-ups, and Air Squats. Continue climbing reps in this manner, accumulating as many rounds/reps as possible in the 15:00 time limit. Get some, freaks.
Post scores to comments.
Skill Development
I. Mobility
-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. Dot Drill
3-5 attempts, for time.
ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
Warm-up Drills
I. Row 500m/Run 400m
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: Snatch/Pistol EMOTM
Warm up as needed following movement review. Complete the following movements every minute on the minute for 12:00.
Even: 3 x Power Snatch (TnG)
Odd: :40 x Pistols (Alternating)
Post weight used, and reps completed to comments.
Impact/Focus: Row Intervals
Complete the following row intervals for time.
Row 30kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 10kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 30kcal
Post times to comments.
WOD
5-10:00 Skills Conditioning
ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact Focus: Clean & Jerk Complex EOMOTM
Every 2:00 for 12:00 total complete the following complex, increasing weight each set.
2 x Clean + 1 x Hang Clean + 1 x Jerk
Post scores to comments.
“Confuler”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
12 x Sumo Deadlift High Pull (95/65lbs)
15 x GHD Sit-ups
Post scores to comments.
Skill Development
I. 2:00 x Ring Support
Notes: Scale to forward lean on the rings x 1:00 as necessary.
or
II. 30 x Pistols (R+L=1 rep)
5 sets of 7 x Toes-2-Bar or Knees-2-Elbows (Strict)
Awesome job today to 8 of our athletes who competed in the “No Baby Leave your Socks On” Competition at CrossFit Reclamation!!
ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Ring Rows
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: 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: Use last weeks 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.
“Aerojet”
Complete 21-15-9 reps for time of
DB Thrusters (50/35)
Renegade Rows (50/35)
Post times to comments.
Read More
ANNOUNCEMENTS:
– This Saturday (1/30) we’ll have 10 ladies competing at the No Baby Leave Your Socks on Competition at CrossFit Reclamation in Exeter. Feel free to come support them!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x SDHP
7 x ‘American’ KB Swings’
III. Mobility
Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
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: Use last weeks Deadlift 1RM to determine loads for today, athletes that need Deadlift 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.
“Major Tenacity”
Complete as many reps as possible in 6:00 following the rep scheme 3-6-9-12,etc. of:
Power Clean (95/65)
Pull-ups
Rest 3:00
Complete as many reps as possible in 6:00 following the rep scheme 3-6-9-12,etc. of:
Power Snatch (75/55)
Wallball (20/14)
Post reps completed for both couplets to comments.
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ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!
Warm-up Drills
I. Speed Rope
3-4 Rnds of (:40 on x :20 rest)
II. 3 Rounds of
:10 x Handstand Hold
10 x Walking Lunges (5R/5L)
5 x Burpee Broad Jumps
III. Mobility
Impact/Focus: HSPU EMOTM Ladder(s)
Complete the following sets/reps of Handstand Push-ups every minute on the minute for 12:00. Each time an athlete makes it through one full climb of the rep ladder shown below they adjust the height of abmat/bumper scaling to facilitate an increase in range of motion; regarding rx’d and deficit handstand push-up ladders athletes may increase deficit height by adding bumpers after each successful pass.
1:00 x 2 reps
2:00 x 4 reps
3:00 x 6 reps
*Increase ROM*
4:00 x 2 reps
5:00 x 4 reps
6:00 x 6 reps
*Increase ROM*
7:00 x 2 reps
8:00 x 4 reps
9:00 x 6 reps
*Increase ROM*
10:00 x 2 reps
11:00 x 4 reps
12:00 x 6 reps
Post scores to comments.
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)
Notes: Daring souls are welcome to scale up to Annie’s Big Sister… GHD Annie. Get some, freaks.
Post scores to comments.
Skill Development
I. Mandatory Pistol Training (assigned post WOD)
II. *Optional/Time Permitting*
CFNE Bulletproof Shoulders (Demo HERE)
Thank you to the group of athletes that made it on short notice Sunday to participate in the Hero WOD “Miles”.
ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 9 Fundaments x 5 reps each
– Air Squat, Front Squat, OH Squat
– Press, Push Press, Push Jerk
– Deadlift, SDHP, Medicine Ball Clean
III. Mobility
Impact/Focus #1: Clean Complex
After review, warm up as needed before working to the heaviest weight possible in the following complex.
1 x Power Clean + 3 x Front Squat
Post loads to comments.
Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload of Push/Split Jerk.
Push/Split Jerk 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Snatch EMOTM
Warm up (5:00) before completing the following workload every minute on the minute for 10:00.
1 x Snatch (70-75%1RM)
Post scores to comments.
“Helen-ish”
3 Round for time of
Row 500m
20 x KB Swings (32/24kg)
15 x Ring Dips
Post scores to comments.
Skill Development
I. Ring/Static Dip Strength Training (Part III)
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in a singe, unbroken set.
A. 5 sets of 15-12-9-6-3, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 4 sets of 12-10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.
II. Mobility
-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.
ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x KB Push Press (5L/5R)
10 x Goblet Squats
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 2-2-2-2-2
Notes: Athletes who have recently graduate the on-ramp program will be emphasizing technique over weights today.
Post loads to comments.
“Year of the Goat”
Complete as many rounds/reps as possible in 12:00 of
7 x Chest-2-Bar Pull-ups
10 x Box Jump Overs (24/20)
14 x Push Press (95/65)
Post rounds/reps completed to comments.
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