WOD & Blog

CFNH Open Gym Saturday 9-11am. Slay goats, freaks.

Warm-up Drills
I. Speed Rope Freestyle
6 Rounds (:45 work x :15 rest)
II. 3 Rounds of
Max Reps or 8-8-8 x
Pull-ups (Overhand/Normal Width)
Max Reps or 8-8-8 x
Push-ups (Chest to Deck/Lockout:ROM)
8-8-8 x American KB Swings (24/16kg)
III. Mobility

Notes: Freestyle means exactly that, Single/Double/Triple-unders, Boxer Shuffle, Double-Taps, any/all oldschool or preschool jumprope footwork is game on. Work steady and attempt to complete each work interval with as few trip-ups as possible. 8 reps today as well for the three Rounds of bodytweight movements; KB Swings are 8 well executed repetitions with the first being initiated by the Counter-Swing method.

Impact/Focus: Olympic Lift 1RM
Warm-up as necessary before working up to and establishing a one repetition maximum Olympic Lift: Clean & Jerk or Snatch

I. Clean & Jerk 1-1-1-1-1RM
II. Snatch 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Limitless Fran”
I. Complete as many rounds/reps as possible in 10:00
5 x Unbroken L-sit C2B Pull-up
8 x Unbroken KB Thrusters (32/24kg)

II. Complete as many rounds/reps as possible in 10:00
5 x C2B Pull-up
10 x Knees-2-Elbows
8 x DB Thrusters (50/35lbs)

III. Complete as many rounds/reps as possible in 10:00
5 x Scaled Pull-up
10 x Laying Leg Raise w/ Hip Lift (:01 hold @ top)
8 x Medicine Ball Thrusters (40/20lbs)

Notes: Medicine Ball Thrusters are simply a Wallball with no ballistic object release; use the Black Slammers for these today. Spoiler Alert… ‘Limitless’ is a title that will stipulate control/static holds during the normal ‘named’ training evolutions everyone is familiar with by now (ie Fran,etc). Thrusters should include a :01 pause at Lockout and while in the Hole (active posterior chain).

Skill Development: Inversion Conditioning
Work through the following skill sets/training options.
I. Wheelbarrels, Wallwalks, Kick to Wall, Kick to Handstand, Handstand Walking
II. Handstand Push-ups/Stinkbugs (negatives, deficit, joint track)
III. Handstand support on Rings/Paralettes/DB’s etc. (creativity vs longevity)

Notes: The above levels are not necessarily exclusive as far as selection and participation, proficient CrossFitters are encouraged to mill about smartly and enjoy the process of learning through uniquely challenging movement progressions.

Post scores to comments.

Warm-up Drills
I. Speed Rope 6:00
Single-unders x 6 sets of
(:40 work x :20 Rest)
OR
Double-unders x 6 sets of
(:30 work x :30 rest)
II. 3 Rounds of Max Reps or 8-8-8 reps each round of
Chin-ups (Underhand/Normal Width)
Push-ups (Chest to Deck/Lockout:ROM)
Walking Lunges (alt.R/L)
III. Mobility

Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Jailbirde”
Ten Rounds for time as follows
10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
10-9-8-7-6-5-4-3-2-1 x Ring Row
5-5-5-5-5-5-5-5-5-5 x Box Jumps (24/20”)

Notes: All athletes should be stepping down from Box Jumps with one leg at a time for the following month to six weeks of plyometric/vertical building training. Set-up Ring Rows/Ring Push-ups to facilitate the most challenging Plank position/Hollow hold position possible. Athletes generally find that suspending the rings level with the edge of a plyo box or even a KB Handle to multiply the efficacy experienced through this particular training evolution. Too belt fed? Eh.

Skill Development: Pistol/One-legged Squat
http://gymnasticswod.com/content/pistol

Notes: Individual effort as time permits to practice this particular balance/coordination challenging movement.

Warm-up Drills
I. Speed Rope 6:00
Single-unders x 6 sets of
(:40 work x :20 Rest)
OR
Double-unders x 6 sets of
(:30 work x :30 rest)
II. 3 Rounds of Max Reps or 8-8-8 reps each round of
Chin-ups (Underhand/Normal Width)
Push-ups (Chest to Deck/Lockout:ROM)
Walking Lunges (alt.R/L)
III. Mobility

Notes: Double-unders or Single-unders is up to the individual athlete’s desire to improve on or acquire their Speed Rope abilities; choose the warm-up movements appropriately. Walking Lunges are 8 repetitions regardless of max rep sets or 3 sets x 8 rep options.

Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Jailbirde”
Ten Rounds for time as follows
10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
10-9-8-7-6-5-4-3-2-1 x Ring Row
5-5-5-5-5-5-5-5-5-5 x Box Jumps (24/20”)

Notes: All athletes should be stepping down from Box Jumps with one leg at a time for the following month to six weeks of plyometric/vertical building training. Scale Ring Push-ups to Regular full ROM Push-ups (see cf.com if unclear) and scale further to ‘snake’ or ‘knees’ version Push-ups as necessary for individual athletes. Set-up Ring Rows/Ring Push-ups to facilitate the most challenging Plank position/Hollow hold position possible. Athletes generally find that suspending the rings level with the edge of a plyo box or even a KB Handle to multiply the efficacy experienced through this particular training evolution. Too belt fed? Eh.

Post scores to comments.

Skill Development: Pistol/One-legged Squat
http://gymnasticswod.com/content/pistol

Notes: Individual effort as time permits to practice this particular balance/coordination challenging movement.

Warm-up Drills
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
Max Reps or 5-7 x Pull-ups
Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
Air Squat (wall therapy/bench for knee slide)
III. Mobility

Notes: Athletes working on developing their capacity to perform a deadhang Pull-up are encouraged to incorporate their normal Pull-up hand position, a wide grip version to work on developing an appropriate elbow track and shoulder girdle activation (in order to circumvent shoulders rolling forward from fatigue), and a narrow grip/chin-up (underhand) version. Try each round with a different option today and note differences and weaknesses as they present themselves. Sets have a required 5-7 rep minimum workload depending on the individual.

Impact/Focus: M.E. Back Squat
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)

Back Squat 1-1-1-1-1

Post sets/reps/loads to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/30lbs)
30 x Pull-ups

Post times to comments.

Skill Development: Pistol Practice
Athletes should spend any additional time at the end of class working on their current level of progression with Pistols. This can mean weighted pistols, unweighted, assisted to boxes (or a target), and even the ninja roll to pistol movement. Have fun freaks!

A message from our comrades at EvoRock
“We will be hosting a Crossfit Climbing Challenge on Sunday June 8th from 10am – 1pm. We should have a flyer to send out tomorrow. Cost for registration for the competition will be $35 which includes rentals. We will be setting this up so that people can register online.
We are also offering a $60 5-punch pass for anyone in your group that includes free rentals. This is available for purchase immediately. More info to follow. Thanks!”
Hilary Harris, Owner
evoROCK + FITNESS, LLC
603•715•9171
www.evorock.com

Warm-up Drills
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
Max Reps or 5-7 x Pull-ups
Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
Air Squat (wall therapy/bench for knee slide)
III. Mobility

Notes: Athletes working on developing their capacity to perform a deadhang Pull-up are encouraged to incorporate their normal Pull-up hand position, a wide grip version to work on developing an appropriate elbow track and shoulder girdle activation (in order to circumvent shoulders rolling forward from fatigue), and a narrow grip/chin-up (underhand) version. Try each round with a different option today and note differences and weaknesses as they present themselves. Sets have a required 5-7 rep minimum workload depending on the individual.

Impact/Focus: Bear Complex
Complete the following sequence of movements for 5 Rounds. Using no more than 5 attempts establish the heaviest possible load each athlete is capable of moving through the entire complex.

5 Rounds of the following will equal 1 successful lift
1 x Power Clean
1 x Front Squat
1 x Push-Press
1 x Back Squat
1 x Push Press

Notes: Rest 1-1:30 between efforts.

Post sets/reps/loads to comments.

“Halal Porque”
Choose one of the following WOD options
I. Complete as many Rounds/Reps as possible in 12:00 of
5 x C2B Pull-ups
10 x Wallball (20/14lbs)
12 x H2H KB Snatch (24/16kg)

II. Complete as many Rounds/Reps as possible in 12:00 of
5 x Pull-ups
10 x Wallball (20/14lbs)
15 x American KB Swings (24/16kg)

III. Complete as many Rounds/Reps as possible in 12:00 of
5 x Scaled Pull-ups (Ring Row or Banded)
10 x Wallball (14/10lbs)
15 x Russian KB Swings (20/16kg)

Post scores to comments.

Saturday Open Gym 9-11am

“And those who were seen dancing were thought to be insane by those who could not hear the music.”
―Friedrich Nietzsche

*SUPPORT KRISTIAN TODAY AS HE THROWS DOWN WITH FELLOW CROSSFITTERS @ CROSSFIT FREE (SALEM NH)

Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Squat Clean Thrusters (Barbell)
10 x Hollow Rocks (2ct)
III. Mobility

“Danny Sez”
Complete the following workload in repeating timed intervals until failure.
7 x Burpees (Jump/Clap)
7 x Pull-ups
7 x Thrusters (barbell)

Notes: Each round is against a 1:30 Running Clock; there will be chaos details awaiting those classes that need the infamous ‘Pays to be a winner’ treatment. Scaling will be be focused on adjusting the time of each interval so that athletes are able to benefit from the increase in intensity a guaranteed rest window should universally encourage. I’m honestly surprised I didn’t need to edit that last sentence 40+ times. Bring it freaks. Spoiler Alert? Choose Thruster weights wisely…

Post scores to comments.

Skill Development: Row (C2) Baseline Test
For time
Row 30kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 10kcal
Rest 1:00

Notes: Each of the Kcal workloads is individually timed, we will be showing athletes how to set-up their PM3 monitors to accommodate accurate score keeping/data recording while permitting the mind of the athlete to assault each work interval at maximal effort.

Post scores to comments.

Warm-up Drills
I. Run 800m
II. 30 x Burpees
or
12 x Turkish Get-ups (6R/6L)
III. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following
I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps

Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

“The Chief”
5 Rounds (3:00 on x 1:00 Rest)
Complete as many rounds & reps as possible during each work interval
3 x Power Clean (135/95lbs)
6 x Push-ups
9 x Air Squats

Notes: Ruthless modifiers today include Clapping Push-ups (scaled to Plyo-Push-ups as needed) and Jumping Lunges (athlete switches legs at the top of a plyometric vertical jump and lands in a full lunge. Alternating between Right and Left sides driving you crazy? Add the extra rep to make it ten if you’re really that upset about asymmetry in quad sweep. What?

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
10 x Overhead Squat (BB/PVC)
8 x Push-ups (CFGS)
:10 x L-sit
III. Mobility

Notes: Overhead Squat technique review/emphasis. L-sit standards/review: Hanging from Pull-up bar, Matador Dip Station, etc. Shoulder mobility, Hip flexors, etc. when selecting mobility drills.

Impact/Focus: 800m Time Trial
2 Rounds of the following for time
Run 800m
Rest 2:00

“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Scaling up to ‘Annie Get’s Abusive’ will become an option several weeks from now. This is one of CrossFit’s traditional benchmarks, all athletes are encouraged to record a score using Abmat Sit-ups (anchored) before flirting with one of our h*llish twisted specials. Get some, freaks.

Post scores to comments.

Skill Development
Stretch, Handstand Kick-ups & Freestanding Handstand Balancing/walking (for those who missed Tuesday’s training).