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WOD & Blog

Friday Home/Virtual WOD 06.05.2020

By Samy Daghir / June 5, 2020 / 2 Comments

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780



 

Warm-up Drills
I. Run 4-800m
II. 15-12-9 for quality of
Medicine Ball Clean
Deadbugs
PVC Passthroughs
III. Mobility/Yoga Poses
(Emphasis ankles, knees, hips)

Impact/Focus: Deadlift 3×5,3×3,3×1

With a total working time of 18:00;

Warm-up as needed building to 50-60% of a 1RM Deadlift before beginning working sets/reps as follows.

Deadlift x

5-5-5 @ 50-60% of 1RM
3-3-3 @ 65-70% of 1RM
1-1-1 @ 75-80% of 1RM

Notes: This is a nine set assignment above. The percentages and weights should be scaled lighter if necessary to facilitate ideal technique and a controlled :01 or longer negative during each set.

Scaling Example
Deadlift x
5-5-5 @ 40-50% of 1RM
3-3-3 @ 50-60% of 1RM
1-1-1 @ 65-70% of 1RM

Post scores to comments.

“Poetic License”
3 Rounds for time or max reps completed in 20:00 of

60 x Lateral Dumbbell Hops
50 x 1-arm Dumbbell Devil’s Press
40 x Alternating Jump Squats
30 x Floor Press (10R/10L)
20 x Reverse Burpees
10 x Over-Unders (18” Height Obstacle)

Notes:
Scaled format would be 2 Rounds with a time cap for total reps completed at 14:00.

Dumbbell weight would ideally be 50/35lbs, but scaling or getting creative is encouraged as always where and when needed.

Overunders should use a bench or obstacle set-up that allows the athlete to jump over and also forces a fully prone, flat against the ground crawl back under for each rep. Sounds simple, is brutally effective at mental and physical conditioning (get excited).

Post scores to comments.

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Thursday Home/Virtual WOD 06.04.2020

By Samy Daghir / June 4, 2020 / 1 Comment

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. Run 400m
II. 10-8-6 for quality of
KB Swings
Deadbugs
PVC Passthroughs
III. Mobility/Yoga Poses
(Emphasis ankles, knees, hips)

Impact/Focus: Gymnastics EMOTM
Complete 10 Rounds, on the :90 seconds of

5-8 x Strict Pull-ups or L-sit Pull-ups
+
:15 seconds x Handstand Hold or 3 x Strict/Kipping Handstand Push-ups

Notes: Complete both movements during each :90 of work. Scale Pulling movements and Handstand Holds as needed to facilitate work volume assigned.

Post scores to comments.

“Rumblestilskin”
Run 400m

22-16-10 reps of
1-arm Dumbbell/KB Snatch
Mountain Climber K2E’s

Run 400m

22-16-10 reps of
1-arm Dumbbell/KB Snatch
Mountain Climber K2E’s

Run 400m

Notes: Each rep of the Mountain Climber K2E brings the knee to touch the elbow in a controlled ROM with a deliberate pause before moving back into the plank position. Described relatively this is a more controlled mountain climber with a more focused core component emphasis.

Scaled WOD Example:

Run 200m

12-10-8 reps of
1-arm Dumbbell/KB Snatch
Mountain Climber K2E’s

Run 200m

12-10-8 reps of
1-arm Dumbbell/KB Snatch
Mountain Climber K2E’s

Run 200m

Post scores to comments.

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Wednesday Home/Virtual WOD 06.03.2020

By Samy Daghir / June 2, 2020 / 2 Comments

**WODs Will be posted daily & Zoom schedule remains in place ramping us up to re-opening day this coming Monday, June 8th**

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


 

Individual Mobility Drills
8-10:00 Minutes

ROMWOD“All American ROM”
(14:00 or 22:00 minute versions available)
Poses include the following
Child’s Pose w/ Shoulders
Down Dog
Seal / Sphinx
Lizard
Pigeon
Thread Flat Needle

Gear: Abmat/Blanket, Medicine Ball
ROMWOD.com “Appreciate the ROM” Link found HERE.

MetCon Warm-up Drills
I. Foam Roller and Lax Ball Drills
2 Rounds of
5 x Push-ups
10 x Goblet/Front Squat
20 x Deadbugs
II. Revisit to Mobility Drills as needed for Front Squat/Front Rack

Impact/Focus: Front Squat 1 rep EMOTM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat. Climb weight across each of the seven working rounds, perform the workload on the :90 seconds.

Warm-up Sets: 3-2-2 (climbing weight)
Front Squat Every Minute on the minute x 10:00

1-1-1-1-1-1-1-1-1-1 (climb weight to best rep max possible)

Notes: Increase weight with each set, attempt to climb to a heavy one rep record or heavy single for the day. The first three sets are warm-up sets/reps outside the 10 minute EMOTM at 3 reps per set and increasing weight to a starting point for the first set of 5 reps noted above.

Post loads to comments.

“It’s All In The Hips”
Complete for time
21-18-15-12-9-6-3 reps of
Wallball (20/14lbs)
Knees-to-elbows

Notes: Substitute thruster variations at the same rep scheme for equipment adaptations. Knees-to-elbows could be subbed out for toes-to-medball or v-ups if there was no equipment necessary (air squats ALWAYS fit, yessss). Scaling volume would be 15-12-9-6-3 for time. “Scaling is our friend.” –Pat Sherwood

Post scores to comments.

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Tuesday Home/Virtual WOD 06.02.2020

By Samy Daghir / June 2, 2020 / 3 Comments

**WODs Will be posted daily & Zoom schedule remains in place ramping us up to re-opening day this coming Monday, June 8th**

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 4-800m
II. 15-12-9 for quality of
Medicine Ball Clean
Deadbugs
PVC Passthroughs
III. Mobility/Yoga Poses
(Emphasis ankles, knees, hips)

Impact/Focus: CrossFit Endurance WOD
Swim, Bike Run, or Row (C2)
3 Rounds of the following with 2 minutes rest between efforts
:30 sec on x :30 sec off,
:30 sec on x :25 sec off,
:30 sec on x :20 sec off,
:30 sec on x :15 sec off,
:30 sec on x :10 sec off,
:30 sec on x :05 sec off,
:30 sec on x Done

Notes: Score total distance per round. Rain or lack of a rower makes jump rope single/double-under practice or other mono structural movements fit quite well with the CFE format.

Post scores to comments.

“Slapfight”
6 Rounds for time versus a 12:00 time cap of
24 x Double-unders
8 x Bumper Plate Ground-to-Overhead (45/25lbs)

Notes: Substitute a Dumbbell Hang to Overhead if there are no bumper plates or odd objects available.

Post scores to comments.

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Monday Home/Virtual WOD 06.01.2020

By Samy Daghir / May 31, 2020 / 3 Comments

**WODs Will be posted daily & Zoom schedule remains in place ramping us up to re-opening day this coming Monday, June 8th**

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. 400m/500m/2:00 x
Run, Row, or Jump Rope
II. 3 Rounds of
8 x Deadbugs
8 x Snow Angels
10 x Shoulder Taps
III. Mobility & Yoga Poses

Impact/Focus: Technique Review/Warm-up Sets for Power Cleans & Substitute Movemements

“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Scale load on Power Cleans, rep conversions for scaled movements (ie. incline push-ups, etc.) 1:1 for today’s training. Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans.

This is a Benchmark WOD, log scores for this one.

Substitutions:
1. Bumper Ground-to-Overhead = 6 reps @45/25lbs
2. American KB Swings Substitute = 6 reps @24/16kg
3. Dumbbell Snatch = 3 reps Left arm + 3 reps Right arm, alternating @50/35lbs

Use lighter weights or what is available for the same number of reps to compensate for equipment limitations.

Post scores for five AMRAPs to comments.

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Friday Home/Virtual WOD 05.29.2020

By Samy Daghir / May 29, 2020 / 2 Comments

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
5 x Medicine Ball Deadlifts
5 x Medicine Ball Cleans
(20/14lbs)
5-7 x Push-ups
10 x Toes-to-Medicine Ball
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Deadlift & Press Alt. EMOTM

Against a 14:00 clock complete the following movements per Odd/Even minutes EMOTM.

Odd Minutes:
Deadlift 5-7 reps @ 75-85% of best weight Deadlifted over the last month

Even Minutes:
Select one of the following for 5-10 reps
Weightlifting options are Floor Press (DB or BB) or Bench Press (DB or BB)
Bodyweight Options are Push-ups, Chest Slap Push-ups, Plyo Push-ups or Clapping Push-ups

Post training results to comments.

“Ohgee”
3 Rounds for time of
15 x Box Jumps or Broad Jumps (3/4feet distance)
12 x Devil’s Press (35/15lbs Bumpers or 1 x 50/35lb Dumbbell
Run 400m

Post scores to comments.

Skill Development: “Common Core”
5 Rounds for quality of
:25 x L-sit hold or variation
30 x Plank Knees-to-elbows, alt. L/R

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Thursday Home/Virtual WOD 05.28.2020

By Samy Daghir / May 28, 2020 / 3 Comments

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. Run 4-800m
II. 15-12-9 for quality of
Medicine Ball Clean
Deadbugs
PVC Passthroughs
III. Mobility/Yoga Poses
(Emphasis ankles, knees, hips)

Impact/Focus: General Strength & Conditioning EMOTM

Work through the following EMOTM for 10:00 with the athlete’s choice of a Barbell, one Dumbbell/Kettlbell, or two Dumbbells/Kettlebells as follows:

3 reps of Power Clean
+
3 reps of Push Jerk
+
3 reps of Front Squat

Selecting the rep scheme challenge that best facilitates the following points of performance for today;

1. applied hip function in the dip and drive effectively and 2. a reminder through the use of footwork today (athlete’s preference: ie, use a split jerk as necessary if that is their dynamic overhead lifting movement of choice).
3. Barbells work for those with them as the best case scenario. Use a light to moderate load with barbell work today (135/95lbs or 50-60%1RM Push Jerk/Split Jerk as heaviest weight used).
4. Dumbbells may be done both arms together for the same number of reps as the barbell option. 1-arm option must be done on the minute for BOTH arms if only one weight is available.

Barbell EMOTM X 10:00
3 x Power Clean (135/95lbs)
3 x Push Jerk (135/95lbs)
3 x Front Squat (135/95lbs)

Dumbbells/KBs (2) EMOTM X 10:00
3 x Power Clean (2 x Dumbbells/KBs)
3 x Push Jerk (2 x Dumbbells/KBs)
3 x Front Squat (2 x Dumbbells/KBs)

Dumbbell/KB (1) EMOTM X 10:00
3 x Left-arm Power Clean
3 x Left-arm Push Jerk
3 x Left-arm Front Squat
3 x Right-arm Power Clean
3 x Right-arm Push Jerk
3 x Right-arm Front Squat

Rx+ Increase by 1 repetition per movement per round.

Post scores to comments.

“Slow is Smooth, Smooth is Fast”

“Charlotte”
Complete For Time;
Using as light a weight as possible to ensure Overhead Squat form is ideal or that such form is effectively being trained.

21-18-15-12-9-6 kcal/reps of
Row (kcal)
Overhead Squat (75/65lbs)

Notes: Effectively scaling the movement is how we train those skills and abilities we are still working to achieve. An example or two here include using a box as a squat depth target or even scaling to holding one arm/weight overhead and performing double the rep assignment per round for Overhead Lunges in Place.
One scaling example would have the athlete Row 21kcal and then perform 42 x 1-arm Overhead Lunges in Place, switching arms as often as needed as long as 21 reps end up being completed on each side.
Volume scaling as an example would be performing the movements rx’d or scaled, for time with reps/rounds as 15-12-9-6-3-1. Just some ideas that some might find helpful/inspiring if training solo today.

Post scores to comments.

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Wednesday Home/Virtual WOD 05.27.2020

By Samy Daghir / May 27, 2020 / 1 Comment

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. 2:00 to 4:00 x Run, Row, or Jump Rope
II. 3 Rounds of
8 x Deadbugs
8 x Snow Angels
10 x Shoulder Taps
III. Mobility & Yoga Poses

“Tabata Soup”
With a Running Clock of Tabata Intervals for a total of 24 minutes

Tabata x Double-unders/Single-unders
:30 Rest

Tabata x Handstand Hold/Modified Handstand Hold
:30 Rest

Tabata L-sit/L-sit Flutter Kicks
:30 Rest

Tabata V-ups/Toes-2-Medball
:30 Rest

Lunges
:30 Rest

Tabata x Double-unders/Single-unders

Notes: Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement. Each Tabata is followed by :30 seconds of rest. Scale the first jump rope tabata to single-unders, or perhaps try going singles for the :20 x :10 doubles for as long as possible during the jump rope intervals.

Post scores to comments.

Accessory WOD: “The Berry Burn-off”
5 Rounds for reps as follows, with 1-2:00 Rest between efforts.

Max Reps Press (1-arm or Barbell)

Directly into…

Max Reps Push Press (1-arm or Barbell)

Then…

Match reps from each arm or total Barbell (Press + Push Press)
Barbell Row/1-arm Row

Climb weight if able or work with guidance towards the 50/35lb standard. Scaled to 35/20lbs.

Post scores to comments.

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Tuesday Home/Virtual WOD 02.26.2020

By Samy Daghir / May 26, 2020 / 3 Comments

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


 

Individual Mobility Drills
8-10:00 Minutes

ROMWOD
Select 1 or Both of the following ROMWOD options below

“Appreciate the ROM”
(18 to 22:00)
Poses include the following
Thread the Needle x 1:00 per side
Saddle Eagle x 1:00 per side
Puppy Dog x 1-2:00 per side
Seal/Sphinx x 1-2:00
Single Leg Forward Fold x 2:00 per side

Gear: Abmat/Blanket, Medicine Ball
ROMWOD.com “Appreciate the ROM” Link found HERE.

“Back for More”
(18 to 22:00)
Poses include the following
Saddle Archer x 1:00 per side
Puppy Dog x 2:00
Dragon x 3:00 per side
Lizard x 2:00 per side

Gear: Abmat, Medicine Ball, Strap/Towel
ROMWOD.com “Back For More” Link found HERE.

MetCon Warm-up Drills
I. Foam Roller and Lax Ball Drills
2 Rounds of
5 x Push-ups
7 x Medicine Ball Cleans
10 x Deadbugs
II. Revisit to Mobility Drills

“AAR”
Complete as many round/reps as possible in 10:00 of
7 x Power Cleans (95/65lbs)
15 x Abmat Sit-ups (may be anchored or un anchored)

Notes: Power Cleans could be subbed for 15 x American Kettlebell Swings @24/16kg. Anchor or butterfly for the abmat sit-ups based on hip flexors being tight or fatigued based on Monday’s “Murph” experience.

Post scores to comments.

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Memorial Day “MURPH” 05.25.2020

By Samy Daghir / May 24, 2020 / 5 Comments

“No greater love than this, that he lay down his life for his friends.”

Navy Lieutenant Michael Murphy Killed In Action June 28, 2005 in Afghanistan. 

 

Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Murphy.

 

Link for the Memorial Day Zoom Hero WOD Time

“MURPH” @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626


Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
5 x Jumping/Scap Pull-ups
5-7 x Push-ups/Hindu Push-ups
10 x Rev.Lunges In Place/Shrimp Squats
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

“Murph”
For time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Air Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

ADDITIONAL SCALING NOTES:

Modified Volume Scaling would be to cut the distances to 800m and the rep volumed in half to 50/100/150 reps per movement at Rx level or with the substitutions subsequently suggested below.

If athlete’s have no Pull-up bar and have been progression with regular training via the Swing and Snatch (1 and 2 arm versions) movements then substitute one of the folowing:
100 x American KB Swings at a heavy/challenging weight of 24/16kg or heavier if able.
100 (50L+50R) x 1-arm Snatch with the Dumbbell, alternating arms every repetition during working sets is viable as a substitute for those without Kettlebells.

SET & REP STRATEGIES:
1. Complete Unpartitioned as
100 x Pull-ups
200 x Push-ups
300 x Air Squats
*In Order.

2. Complete ‘Cindy’ Style as
20 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air squats

3. Complete 33 Rounds of
3 x Pull-ups
6 x Push-ups
9 x Air Squats
Then… + 1 Pull-up, 2 Push-ups, 3 Air Squats as a final 34th Round.

These are just examples based on different athlete levels with the various movements and conditioning components.

Post time to comments.

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