WOD & Blog

Mmmmmmm Reese’s…

CFNH Halloween Party: Saturday Oct 25th @ 5:00PM. We are planning to have everyone meet at the gym for a few hours and then head as a group to Spooky World in Litchfield, NH. Families and friends are welcome. Please RSVP in the Facebook event or let a coach know so we can get an accurate head count for group tickets to Spooky World.  RSVP Here

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x KB Deadlift (24/16)
6 x SDLHP
6 x Goblet Squats
III. Mobility

Impact/Focus: M.E. Deadlift
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

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“Optimal Fun”
Complete 21-15-9 reps of
Front Squats (135/95)
*400m Slamball Portage (40/20)

Notes: Athletes will complete a 400m run portage with a slamball in hand. The workout will end once the final run is completed.

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

Impact/Focus: Snatch/Clean & Jerk Technique
Athlete will use this time reviewing the Snatch or Clean & Jerk technique. This will be strictly barbell/PVC work to prepare you for the workout.

“Southern Triangle”
Complete as many reps as possible in 10:00 of
20 x Ground-2-Overhead (95/65) (75/55)
7 x Bar Facing Burps
15 x Ground-2-Overhead (135/95) (95/75)
7 x Bar Facing Burpees
10 x Ground-2-Overhead (155/115) (115/85)
7 x Bar Facing Burpees
5 x Ground-2-Overhead (185/135) (135/105)
7 x Bar Facing Burpees
Then as many reps as possible x Ground-2-Overhead (225/155) (155/125)

Rest 3:00

Complete as many rounds/reps as possible in 6:00 of
10 x Hollow Rocks
10 x Superman Rocks
15 x Air Squats

Notes: For today’s workout, Ground-2-Overhead means the athlete’s choice of either using the Snatch or Clean & Jerk. There will be two recommended weight levels of this workout to choose from based off your current level of progression with the olympic lifts. These are guidelines, but scaled athletes should plan to increase weights 10-20lbs per set to achieve maximum efficiency with the movements being performed.

Post total reps completed for Part 1 and rounds/reps completed for Part 2.

Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
Medicine Ball Cleans (40/20)
Push-ups (CFGS)
III. Mobility

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

Bench Press 3-3-3-3-3

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“Blackjack AMRAP III”
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14)
15 x KB Swings (32/24)
21 x Double unders

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Congrats to Gerry for finishing the Millennium Half Marathon, this was his first half marathon. We’re proud of your progress over the past few months. Keep up the hard work.

Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Power Snatch Complex
Warm up as needed after movement instruction. Complete the following complex before increasing weight.

Power Snatch + Hang Power Snatch

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“Tabata ‘Ello”
Complete 8 Rounds of Tabata intervals (:20 on x :10 rest) for each of the following movements.
Row (kcal)
Push Press (95/65)
Box Jump Overs (24/20)
GHD/Abmat Sit-ups

Post total reps per movement (kcal on rower) to comments.

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 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

Post times to comments.

Warm-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!

Warm-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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Warm-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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This 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

We 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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