WOD & Blog

05.07.2015

By Samy Daghir / May 7, 2015 / 1 Comment

11025664_869709186408415_1364801478127577054_nUpcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Swings (24/16)
7 x Overhead Squats (45lbs/PVC)
III. Mobility

“Semi-Regional Tres”
For time
Run 1 mile
50 x Overhead Squats (95/65lbs)
50 x Toes-2-Bar
150 x Double unders
50 x “American” KB Swings (24/16kg)
25 x Box Jumps (24/20”)

Notes: There will be a 30 minute cut-off time for this training evolution. Get some, freaks.

Post scores to comments.

Skill Development
CFNE Bulletproof Shoulders: Video Demo HERE

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05.06.2015

By Samy Daghir / May 5, 2015 / 2 Comments

11173314_869709503075050_3747657878547033211_nUpcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. 6:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Power Clean 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Push Jerk
After movement review/warm-up complete the following workload.

Push Jerk 3-3-3-3-3 (:03 pause in “Dip” position)

Notes: During today’s push jerk the pause is ensuring the athlete is in the proper vertical position before completing the rep. Quality is the main focus today.

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Impact/Focus #3: Bench Press
Warm up with 3 sets x 5 reps before completing the following workload.

Bench Press 3-3-3-3-3

Notes: New athletes will have a movement/points of performance review before completing 5 sets x 5 reps.

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05.05.2015

By Samy Daghir / May 5, 2015 / 3 Comments

11168080_869709666408367_2108451552575358192_nAnnouncements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Handstand Hold
7 x Push-ups
7 x Hollow Rocks
III. Mobility

Impact/Focus: Handstand Development
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

“Maximum Thrust”
Complete as many rounds/reps as possible in 13:00 of
Run 200m
10 x DB Thrusters (50/35)
20 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

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05.04.2015

By Samy Daghir / May 3, 2015 / 2 Comments

150504_Seminar

Congratulations to G (Gerry) for completing his Level 1 course this past weekend at Reebok CrossFit One.

Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM.

Back Squat 3-3-3-3 (95% of 5RM)

Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.

Post loads to comments.

“Amanda”
9-7-5 reps for time of
Muscle-ups
Snatch (135/95)

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05.01.2015

By Samy Daghir / April 30, 2015 / 2 Comments

11178280_869709083075092_1647302147062656991_nAnnouncements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition

Warm-up Drills
I. 8:00 Dodgeball
II. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload. Increase weights with each set.

Turkish Get-up 3-3-2-2-1-1

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“Banshee”
Complete 5 rounds for time of
5 x Power Cleans (155/105)
10 x Pull-ups

Post times to comments.

Skill Development
Ab Circuit

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04.30.2015

By Samy Daghir / April 30, 2015 / 4 Comments

Screenshot952015-04-29-10-06-50-1Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition

Warm-up Drills
I. Run 800m
II. Mobility

“Filthy Fifty”
For time:
50 x Box Jumps (24/20)
50 x Jumping Pull-ups
50 x KB Swings (24/16)
50 x Walking Lunges
50 x Knees-to-elbows
50 x Push press (45/35)
50 x Back Extensions
50 x Wallballs (20/14)
50 x Burpees
50 x Double unders

Notes: Athletes with less than 3 months experience will complete the “Dirty Thirty” version of this workout. Get some freaks.

Post time to comments.

Skill Development
GOAT Work

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04.29.2015

By Samy Daghir / April 28, 2015 / 1 Comment

11169208_592541540848151_5443723745278556653_nCongratulations to Steve and Coach Randi on getting married this past weekend! Enjoy your honeymoon and we look forward to having you both back soon.

Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

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

Impact/Focus #1: Power Snatch
Warm up as needed before completing the following workload. We will be using percentages based of your heavy 1-rep power snatch from 04.22.2015.

Power Snatch 3-3-3-3 (70-80%)

Post loads to comments.

Impact/Focus #2: Front Squat
Against 15:00 clock, warm up with 3 sets x 5 reps before working through the following workload.

Front Squat 5-4-3-2-1-1-1

Notes: Athletes will have 3 attempts for a maximum load front squat for today.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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04.28.2015

By Samy Daghir / April 28, 2015 / 2 Comments

11083609_856052297774104_638456359983399742_nToday is Steve’s (Sassy Jr.) last day at CFNH before leaving for officer training at Quantico, VA. It has been great having him as part of our community for the past year. We want to wish him good luck and we’ll see him when he comes home. We know he’ll do great things for the USMC.

Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Power Cleans (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility

Impact/Focus: Clean Complex
Following movement review, attempt to lift the most weight in the following clean complex.

Hang Power Clean + Hang Clean + Push Jerk

Post loads to comments.

“Steve’s Last Day”
Complete the following for time
Run 400m
30 x Plyo Push-ups
30 x Ring Rows
Run 400m
15 x Plyo Push-ups
15 x Ring Rows
15 x Plyo Push-ups
15 x Ring Rows
Run 400m
10 x Plyo Push-ups
10 x Ring Rows
10 x Plyo Push-ups
10 x Ring Rows
10 x Plyo Push-ups
10 x Ring Rows

Notes: Set up the rings at a height even with a Box or stack of bumpers so that the torso/body is parallel to the deck at the top of the Ring Row. Quality range of motion is critical for each repetition to count. We will again remind all of our athletes: Time is relative to the quality each athlete is willing to put into their movements during training. Get some.

Post times to comments.

Skill Development
Tabata x Abmat Sit-ups

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04.27.2015

By Samy Daghir / April 26, 2015 / 2 Comments

11159545_869709943075006_2584603999570741081_nAnnouncements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM.

Back Squat 5-5-5 (90% of 5RM)

Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.

Post loads to comments.

“2015 Master’s Qualifier Event 4”
21-15-9 reps of
Deadlift (225/155)
Box Jumps (24/20)
Handstand Push-ups

Post times to comments.

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04.24.2015

By Samy Daghir / April 24, 2015 / 6 Comments

IMG_7884Introducing the graduates of the April on-ramp class. Please welcome Thomas, Christin, Ann, Heidi, Raul, Holly, and Matt (not pictured) to the community. They’ll be slaying along side you from now on!

Announcements: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.

Our May on-ramp begins Tuesday May 5th at 6:00pm.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed before completing the workload below.

Overhead Squat 2-2-2-2-2 (Tempo 32X1)

Notes: Tempo Description HERE

Post loads to comments.

“Spectre”
Complete as many rounds/reps as possible in 6:00 of
10 x Pistols (5L/5R)
10 x Toes-2-Bar
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Wallball (20/14)
100ft x Bear Crawl

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