WOD & Blog

Warm-up Drills
I. Run 200m
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: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.

1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…

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“Prac-App”
30-20-10 Reps/Kcal for time of
Row
Dumbbell Box Step-ups (50/35lbs)
Power Snatch (75/55lbs)

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Skill Development/Accessory Training
I. 20 x Pistols (L/R)
II. Pull-ups: 4 sets of 8 reps with :01 hold at the top
III. 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.

Warm-up Drills
I. Row 3:00
II. 2 rounds of
8 x KB Swings (24/16kg)
8 x Hollow Rocks (2ct)
10 x Wall Squats
III. Mobility

Impact/Focus #1: Front Squat Ascension Ladder
Every minute on the minute execute the prescribed number of Front Squats (50-60% 1RM). On the first minute perform one Front Squat, on the second perform two Front Squats, on the third minute perform three Front Squats… Continue climbing up the ladder in this manner until the number of Front Squats can not longer be completed in the one minute window of time allotted.

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Impact/Focus #2: Strict Press
Warm up as needed (3 sets x 5 reps each) before working to establish a 5-rep maximum effort for Press.

Strict Press 5-5-5-5-5

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WOD
5-10:00 Metabolic Conditioning

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

Impact/Focus: Shoulder Taps 10-20-30-40+
-Handstand Review
-Weight transfers
-Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep)
-Handstand Walks x Distance

Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get).

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“Duality”
Against a 7:00 Running Clock
Run 200m
Then…
AMRAP of
10 x DB Renegade Row (50/35lbs)
20 x Anchored Abmat Sit-ups
-Rest 2:00-
Against a 7:00 Running Clock
Run 200m
Then…
AMRAP of
6 x DB Snatch (50/35lbs)
12 x Push-ups

Notes: Athletes will be encouraged to play with the forward movement based variation of the Dumbbell Renegade Row for an additional challenge with regards to the first AMRAP.

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Skill Development/Accessory Training
I. Hip Extensions: 3 sets of 8-10 reps
II. Hip & Back Extensions: 3 sets of 12 reps
III. Glute Ham Raises: 5 sets of 8 reps (weighted)

Mobility and Active Recovery
Athletes are encouraged to read and consider the following article for immediate implementation; specifically the mobility section’s guidance. Thank you to CrossFit Invictus for putting this together.

A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY– The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B. Mobility and Maintenance
* 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.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C. Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

D. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Congratulations to Abby, Alyson, Kerri, Krysta, Dave, Doug, Jaymes and Samy on their performance yesterday at the White Mountain CrossFit Four Play Competition. They all did great. Thank you to everyone that came out to show their support!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus: Back Squat 3-3-3-3-3
Warm-up with 3 sets of 5 reps before working through the following sets/reps of Back Squats.

Back Squat x 3 sets of 5 reps
Back Squat x 3-3-3-3-3

Notes: More experienced athletes should be working as heavy as proper execution allows; those new or out of practice with the Back Squat movement should prioritize technique and proficiency with the lift before chasing heavy personal rep records.

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“Calypso”
Complete 4 rounds for time of
6 x Hang Cleans (155/115)
12 x Pull-ups
21 x Double unders

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“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush

“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address

Warm-up Drills
I. Run 400m
II. 5 reps of everything as each movement is set-up. Warm-up sets should be applied as necessary for loaded movements, etc.
III. Mobility

“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24”)
11 x Thrusters (125/85lbs)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (175/120lbs)
11 x Handstand Push-ups
11 x KB Swings (32/24kg)
11 x Toes-to-Bar
11 x Deadlifts (170/120lbs)
11 x Push Jerks (110/75lbs)
2001m Row or 2001m Run (1.25 miles)

Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com

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Skill Development
I. Mobility: Pick at least two mobility efforts adressing personal weaknesses today. If you are unsure where to start ask a Coach to give you some guidance on selecting and learning some new ways of the Supple Leopards.
II. Handstand Walking: 4 Rounds of 25 feet w/:15 rest
III. L-sit x :20/:15/:10/:05 w/rest equal to each working set

Warm-up Drills
I. Speed Rope
4 Rounds of :45 on x :15 rest
II. 3 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups (CFGS)
II. Mobility

Impact/Focus: Overhead Squat 5×5
Work through the following sets and reps for the Overhead Squat
5 x Overhead Squats (barbell)
5 x Warm-up set
5 x Warm-up set
5-5-5-5-5 x Overhead Squat

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“Analogs of Action Potential”
3 rounds for total points of
1:00 x Pull-ups
1:00 x Squat Jump (75/55lbs)
1:00 x Mountain Climber (L+R=2pts)
1:00 x Double-unders
1:00 x Rest

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

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Skill Development
I. Mobilize
II. Slay Goats

Warm-up Drills
I. Run 400m
II. Weightlifting Warm-up
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 #1: Power Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00. Athletes should plan to increase weights every 2 sets.

1 x Power Clean

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Impact/Focus #2: Push/Split Jerk
Warm-up with 3 sets x 5 reps before completing the following workload.

Push/Split Jerk 5-4-3-2-1 (Increasing)

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WOD
5-10:00 Metabolic Conditioning

Warm-up Drills
I. Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vines
Pike Walk
Walking Lunge/Samson Stretch
Tumbling
Etc…
II. Mobility

Impact/Focus: Back Squat 5-5-5-5-5
Warm-up with 3 sets of 3 reps before working through the following sets/reps of Back Squats.

Back Squat x 3 sets of 3 reps
Back Squat x 5-5-5-5-5

Notes: More experienced athletes should be working as heavy as proper execution allows; those new or out of practice with the Back Squat movement should prioritize technique and proficiency with the lift before chasing heavy personal rep records.

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“The Dirty Bit”
Complete the following for time against an 18:00 time cap
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20”)
30 x KB Swings (32/24kg)
40 x Wallball (20/14lbs)
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD Sit-ups

Notes: Scaling will be 1 x Muscle-up = 3 x Pull-ups + 3 x Dips, 1 x Handstand Push-ups = 2 x Stinkbugs, 1 x GHD Sit-up = 2 x Abmat Sit-ups. Other movements will be scaled by degree of difficulty; height, weight, distance of Wallball targets. There will be a hard time cap enforced at the 18:00 mark. Hustle,freaks.

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Skill Development
I. Mobility
II. Muscle-up Training:
A. 3 sets of 10 reps x Muscle-up Transitions (assisted as needed)
B. 4 sets of 3 reps x Negative Muscle-ups (Low Rings, L-sit Position)
III. Muscle-up, Ring Dips & Support Training:
3 Rounds (rest as needed between efforts)
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

*CFNH is closed for the Labor Day Holiday. Normal hours resume Tuesday 09.08.2015

Labor Day WOD: Optional Holiday Homework Training
Warm-up Drills
I. 3 Rounds for Quality of
Run 200m
15 x Burpees
or
Walk 50ft on Hands
or
Bear Crawl 100ft
II. Mobility

Impact/Focus: A Gymnastics Triplet
Complete as many rounds/reps as possible in 15:00 of
1-2-3… x Handstand Push-ups
2-4-6… x Pistols (R+L)
4-8-12… x V-ups

Notes: Each round requires the rep load to increase. Pistols are 1 right and 1 left for the round requiring 2 repetitions. Substitute Stinkbugs at x 2 reps for those who wish to scale movements.

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CrossFit Endurance Running WOD
Choose any/all from the options below
I. 8 x 200m w/ :30 rest between efforts
II. 6 x 400m w/ 1:30 rest between efforts
III. 4 x 800m w/ rest time equal to 800m run time
IV. 2 x 1200m completed with enough rest to perform a negative split

Notes: Athletes should be addressing hamstrings, ankles, calves, soleus, etc via mobility prior to beginning the running intervals. Care and preparation will enhance performance efforts and gains yielded in work capacity. Get some, freaks.

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Skill Development
I. Mobilize
II. CFNE Bullet Proof Shoulders (get creative)

ANNOUNCEMENTS:
– There will be no classes this coming Monday in observance of Labor Day

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
50ft Waiters Walk
10 x SDLHP
10 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Deficit Deadlifts
Following movement review, warm up with 3 sets x 5 reps before completing the following workload.

Deficit Deadlift 3-3-3-3-3

Notes: Individual mobility will determine height of deficit pulling block.

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“Aragog”
Complete 4 rounds for time of
Run 200m
20 x Overhead Walking Lunges (10L/10R)(24/16)
25 x V-ups

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