WOD & Blog
CFNH is beyond excited to Congratulate our teenage athlete Mikey for finishing in 1st PLACE in his age division in the first ever National Teen Throwdown League season!! It was 12 challenging WODs that pushed him to him limits and beyond his comfort zone. Mikey is a great kid, spectacular athlete and one hard worker! We could not be more proud of him and his accomplishments these last 12 weeks! Oh, and Happy Birthday Mikey!! I’d say this recent victory is a pretty great present to earn for yourself! We can’t wait until the next season!
ANNOUNCEMENTS:
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Power Snatch
Warm up as needed before completing the following workload. Athletes should look to increase weight with each set. Repetitions today will be touch-and-go from the floor.
Power Snatch 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: Partner Tire Flips
Following movement review, in teams of 2, athletes will complete the following workload every minute on the minute for 12:00.
Odd Minute: Max Reps x Tire Flips
Even Minute: Max Effort x L-Sit/Plank Hold
Post reps completed to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)
Warm-up Drills
I. Row 500m (Power Curve Emphasis)
II. Coach’s Choice
III. Mobility
Impact/Focus: Clean Complex
Warm-up as necessary before working through 5 progressively heavier sets of the following Clean Complex.
Athletes may use the Full or Power variation at their discretion.
1 x Clean
+
1 x Hang Clean (Below Knee)
+
1 x Hang Clean (above knee)
Post scores to comments.
“Proprioception”
4 Rounds for time of
12 x Handstand Push-ups
20 x V-ups
50 x Double-unders
Post times to comments.
Skill Development/Accessory Training
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. Slay Goats
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Savage Saturday Open Gym Training
I. Make-up WODs and Goat Slaying
II. Olympic Lifting
III. Hero WOD “Ricky”
Complete as many rounds/reps as possible in 20 minutes of
10 x Pull-ups
5 x Dumbbell Deadlift (75lbs)
8 x Push Press (135lbs)
Notes: U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.
Post training/scores to comments.
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Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)
Warm-up Drills
I. Run 200m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility
Impact/Focus: Sumo Deadlift
Warm up as needed with three sets of 5 reps at incrementally heavier weight before completing the following workload. Increase weight across sets as form allows.
Sumo Deadlift 5-4-3-2-1RM
Post loads to comments.
“Arborization”
Complete as many rounds/reps as possible in 13:00 of
10 x DB Snatch (50/35lbs)
15 x Toes-2-Bar
20 x Goblet Walking Lunges (32/24kg)
Post scores to comments.
Skill Development
I. Pick from this week’s options that have not yet been completed; select according to personal goals or individual weak points that require remedial training to overcome. Get some, freaks.
Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)
Warm-up Drills
I. Run 200m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility
Impact/Focus: Sumo Deadlift
Warm up as needed with three sets of 5 reps at incrementally heavier weight before completing the following workload. Increase weight across sets as form allows.
Sumo Deadlift 5-4-3-2-1RM
Post loads to comments.
“Arborization”
Complete as many rounds/reps as possible in 13:00 of
10 x DB Snatch (50/35lbs)
15 x Toes-2-Bar
20 x Goblet Walking Lunges (32/24kg)
Post scores to comments.
Skill Development
I. Pick from this week’s options that have not yet been completed; select according to personal goals or individual weak points that require remedial training to overcome. Get some, freaks.
Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
Warm-up Drills
I. Speed Rope Intervals
4 Rounds of :45 on x :15 rest
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
II. 2-3 Rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Samson Stretch Lunges
III. Mobility
Impact/Focus: Push/Split Jerk 5-5-5-5-5
Warm up as needed (3 sets x 5 reps each) before completing the following workload.
Push/Split Jerk 5-5-5-5-5
Post loads to comments.
“Phaster”
For time
25-20-15-10-5 of
Box Jumps (30/24”)
Ring Push-ups
Notes: Scale height of Box Jumps and Push-up movements as necessary.
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. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives
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. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
IV. Bullet Proof Shoulders
Read More
Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Front Squat 5-5-5-5-5
Post loads to comments.
Impact/Focus #2: Good Mornings
Following movement review, athletes will work through the following sets of reps. Quality is key.
Good Mornings 8-8-8-8
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Announcements:
-Paleo Nutrition meeting Saturday October 10th
-Next On-Ramp begins Tuesday October 6th at 6pm.
Warm-up Drills
I. Row 500m (Power Curve Emphasis)
II. 3 Rounds of
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
7 x KB Sumo Deadlift High Pull
III. Mobility
Impact/Focus: TGU & Pull-ups EMOTM
Complete the following for a total of 14 minutes where odd minutes are Turkish Get-ups at one rep per side (2 total) and even minutes are Pull-ups:
Odd Minutes: 2 x Turkish Get-ups
Even Minutes: 7 x Pull-ups
Notes: Turkish Get-ups should increase through a challenging weight progression as dictated by individual competency with the movement. Scaled banded Pull-ups will be 5 reps per round. Athletes working with sets of 7 x Pull-ups may choose kipping, butterfly, or Chest-2-Bar.
Post scores to comments.
“Pain Cave”
For time
10 x Power Snatch (95/65lbs)
20 x Pistols (10L/10R)
30 x Burpees
40 x GHD Sit-ups
50 x Push Press (45/35)
Post times to comments.
Skill Development: Mobility & Posterior Chain
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. Posterior Chain
Complete one of the movement set/rep options below
A. Back Extensions 3×10
B. Back Extensions 3×15
C. Glute Ham Raises 3×10
Congratulations to all our athletes who completed the Tough Mudder this past weekend!
ANNOUNCEMENTS:
-October On-Ramp begins Tuesday October 6th at 6pm.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps each before completing the following workload for Back Squat.
Back Squat 8-4-4-2-2
Post loads to comments.
“Zero Barrier”
Complete for time
Run 400m
15 x Handstand Push-ups
20 x Power Clean (115/85)
Run 800m
20 x Power Clean (115/85)
15 x Handstand Push-ups
Run 400m
Post times to comments.
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Good luck to the 9 athletes we have doing the Tough Mudder today!! #crossfit #toughmudder #cfnh #cfnhsavagesociety @itslizzyb @charityanne10 @matt_derk @arporter8
Impact/Focus: Clean & Jerk 1RM
Warm-up as necessary before establishing a 1 rep maximum Clean & Jerk.
Clean & Jerk 1-1-1-1-1RM
Notes: Adjust the number of working sets as needed.
Post scores to comments.
“Some Fun With Friends”
Complete as many reps per movement as possible within the time allotted:
1:00 x Thrusters
1:00 x Abmat Sit-ups
1:00 x Bumper Plate G2OH
1:00 x Single-unders
Notes: Options for increasing the challenge level of this WOD would be 95/65lbs for Thrusters, GHD Sit-ups (weighted), KB Swings (32/24kg) or Power Cleans (95/65lbs) subbed for Bumper Plate G20H, and Double-unders in place of Single-unders.
Post scores to comments.
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