WOD & Blog
Warm-up Drills
I. Row 500m
II. 2 Rounds for quality of
10 x Suitcase Deadlift
25ft Waiter Walk
KB Armbar Stretch (Right)
KB Armbar Stretch (Left)
III. Mobility
Notes: Athletes should be selecting 24/16kg KB’s for the warm-up movements shown above.
Impact/Focus: Deadlift 3RM
Warm up with 3 sets x 5 reps each before working up to a new 3RM Deadlift PR (personal record).
Deadlift 3-3-3-3-3RM
Post loads to comments.
“No Hulling”
Three Rounds of
Row 500m vs. a 6:00 Running Clock
In the time remaining complete AMRAP of
7 x Burpees
7 x Medicine Ball Cleans (20/14lbs)
Rest 1:00
Notes: Work through 3 Rounds of 6:00 on x 1:00 rest. After rowing each 500m distance athletes will be attempting to complete as many rounds/reps as possible in the remaining time. After each 6:00 AMRAP there will be a 1:00 recovery/transition period prior for athletes to record scores and hurry back to their boat.
Post times for rowing intervals and rounds/reps completed to comments.
Skill Development
Dedicate 8-10:00 after training today to working with your comrades on foam rolling, lacrosse ball mashing, kb mashing, etc… It always feels better to suffer together rather than alone. We would like each of our athletes to have the goal of working through 1-2 basic mobility drills that address a specific movement issue and/or areas where nagging soreness, tightness may be limiting performance.
Upcoming 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
Upcoming 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
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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.
Post loads to comments.
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.
Post loads to comments.
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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. 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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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)
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. 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
Post loads to comments.
“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
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 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
Congratulations 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
Today 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
Announcements: 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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