WOD & Blog

10.06.2014

By Samy Daghir / October 5, 2014 / 2 Comments

10155993_763187503727251_234511618194522814_nWarm-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 as needed before completing the following workload. Athletes will have 15-20:00 to complete their strength training for today.

Back Squat 3-3-3-3-3

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“Ringling Brothers”
Complete 4 rounds for time of
Run 400m
20 x Ring Dips
15 x Toes-2-Bar

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10.03.2014

By Samy Daghir / October 2, 2014 / 2 Comments

1-2Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x KB Swings (24/16)
10 x Supermans
III. Mobility

Impact/Focus: Snatch Grip Deadlift
Warm up using 3 sets x 5 reps, before working up to a heavy triple set of snatch grip deadliest.

Snatch Grip Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.

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“Team Deck of Cards”
Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = Wallball (20/14)
Diamonds = Sledgehammer Strikes (Reps=each side)
Clubs = Hollow Rocks
Spades = Ring Rows
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps

Enjoy!

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10.02.2014

By Samy Daghir / October 2, 2014 / 4 Comments

1Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Clean & Jerk Singles
Warm-up as needed before completing the following workload.

Clean & Jerk 1-1-1-1-1

Notes: Athletes will be focusing on technique before increasing weights. This is not a 1RM attempt unless you are feeling good and have shown movement efficiency.

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“Critical Suck”
3 rounds for time of
100ft x Walking Lunges (24/16kg)
30 x GHD/Abmat Sit-ups
10 x Turkish Get-ups (5L/5R, 24/16)

Notes: You can thank Staci for inspiring today’s workout name. Oh, and just a hint for the walking lunges forward and reverse; If you constantly feel you are falling sideways open the width of your stance and maintain the space between your feet during the walks forward and back. Keeping the feet close to in-line is a common practice that many athletes accidentally execute during lunges that add a serious degree of difficulty.
On an additional note, breaking the movement down into a mental game is highly recommended. Try thinking through the process of Step, then lower rear knee to ground while front knee remains BEHIND toes, Rise, Step, Repeat… This has two values in practice: 1. Reinforcing safe and proper body position through the lunges (avoiding the common ‘knee slide’ issue) 2. Gives everyone something to focus on besides the repetitive thought process of how hellish training can be.

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10.01.2014

By Samy Daghir / October 1, 2014 / 3 Comments

DSC_0845Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25ft Hip Opener
25ft Pike Walk
25ft Bear Crawl
25ft Walking Lunge w/ Twist
25ft Inchworms/Hollow Hold
III. Mobility

Impact/Focus: 1K Time Trial
During the warm up row, athletes will be focusing on their rowing technique and efficiency. This will allow you to prepare for the time trial below.

Row 1000m
Rest 2:00
500m (Recovery Pace)

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“Disciplined Effort”
Complete as many rounds/reps as possible in 18:00 of
20 x Ring Push-ups
20 x Ground-2-Overhead (45/25)
20 x  Box Jumps (24/20)
20 x Mountain Climbers (2ct)

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09.30.2014

By Samy Daghir / September 30, 2014 / 3 Comments

10347427_759843670728301_3442851326875208186_nThis weekend CFNH did it’s part to help support the fight to find a cure for ALS with the MDA Muscle Walk. We were happy to be a part of it, and are excited to be involved next year.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
7 x Klokov Press (45/PVC)
7 x Overhead Squats
7 x Good Mornings
III. Mobility

Impact/Focus: Snatch 1RM
Warm-up as needed before working up to a 1RM Snatch.

Snatch 1-1-1-1-1

Notes: Athletes with mobility issues will be focusing on receiving the snatch in bottom position. Technique will always take precedence over load in this instance.

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“Bat Cave”
Complete as many rounds/reps as possible in 12:00 of
10 x KB Swings (32/24)
15 x V-ups
30 x Double-unders

Post rounds/reps completed to comments.

Skill Development
Bulletproof Shoulders: Click Here for Video

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09.29.2014

By Samy Daghir / September 28, 2014 / 6 Comments

10665919_10204991509737143_5779941877114730155_nWe want to congratulate Mike Carpenter on his awesome performance this weekend at the Disney Fit Challenge. This was his first competition and he finished 18th overall in the scaled division, 2nd in his age group! Keep up the hard work Mike.

Warm-up Drills
I. Run 400m
II. 3 Rounds for Quality of
10 x Air Squats/Back Squats (45lbs/PVC)
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus: Back Squat
Warm up as needed before completing the following workload. Athletes will have 15-20:00 to complete their strength training for today.

Back Squat 5-5-5-5-5

Notes: This is not a 5RM test. The goal is technique and movement review preparing for our next back squat strength cycle starting next week.

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“A Weightliftin Gymnast?”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Thrusters (95/65)

Notes: Athletes looking for a different version of the workout are encouraged to substitute DB/KB Thrusters respectively.

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09.26.2014

By Samy Daghir / September 25, 2014 / 1 Comment

DSC_0862Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Ring Rows
7 x Good Mornings (45lbs)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Sumo Deadlift Triples
Against 15:00 clock warm up as needed (3 sets x 5 reps) before working up to a heavy three reps for Sumo Deadlift.

Sumo Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.

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“Stink Eye”
Complete as many Rounds/Reps as possible in 15:00 of
6 x Sandbag Ground-to-Shoulder
10 x Weighted Abmat Sit-ups (20/14lbs)
14 x Weighted Pistols

Post rounds/reps completed to comments.

Skill Development
2 rounds (:30 work/:30 rest) of
L-Sit
Superman Hold
GHD Hold

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09.25.2014

By Samy Daghir / September 25, 2014 / 1 Comment

DSC_0822Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean
5 x Front Squat
5 x Press
III. Mobility

Impact/Focus: Heavy Thruster Doubles
Warm up as needed before completing the workload below.

Thruster 2-2-2-2-2

Notes: Today’s thrusters will be taken from the floor beginning with either a Power Clean or Clean. If the athlete chooses to clean the weight, they are allowed to move directly into their first thruster from the squat position.

“Cobra Strike”
Complete for time
Run 800m
30-20-10 reps of
Slamball (40/20)
Renegade Rows (50/35)

Notes: The renegade row repetition is as follows from the plank position; push-up, left-arm row, push-up, right-arm row.
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09.24.2014

By Samy Daghir / September 24, 2014 / 3 Comments

mmexport1411167170345Congratulations to the new Mr. and Mrs. Bai Chen!

Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Pull ups
7 x Shoot-through complex
10 x Push-ups
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Pull-ups/Static Dips
Pull-ups/Ring Dips
Muscle-up Transition Work
Deadhang Muscle-ups
Muscle-ups (CFGS)

“The Bell Tolls”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB/DB Snatch (32/24, 50/35)
10 x Toes-2-Bar
Row 250m

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09.23.2014

By Samy Daghir / September 23, 2014 / 2 Comments

IMG_2572Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Spiderman Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Klokov Press
Warm up using 3 sets x 5 reps each. Increase weight as mobility/technique allows.

Klokov Press 5-5-5-5-5

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“Sugar Daddy”
21-15-9 reps of
Deadlifts (225/155)
400m run after each round

Post times to comments. Workout courtesy of CFNE.

Skill Development
2:00 x Max Double unders
Rest 2:00 then Repeat

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