(603) 782-8230 | [email protected]

WOD & Blog

Tuesday 10.22.2019

By Samy Daghir / October 22, 2019 / 0 Comments
Kerry, Vino, and Cam getting after 20.1 last week!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Rowing & Turkish Get-ups
5 Rounds of
Row Max Distance x 1:00
:30 Rest/Transition
1:30 to 2:00 x Turkish Get-ups ALT.L/R
(@ light/moderate weight)

Notes: Athlete’s will be provided guidance based on approaching the following interval training with a recovery emphasis versus the original intent at rx/scaled efforts.

Post total distance, total reps, and weight used to comments.

“A Tabata Mash-up”
Complete 8 Rounds of the following
:20 x Max Reps Deadlift (155/105lbs)
:10 x Rest
:20 x Max Reps Push-ups
:10 x Rest

Notes: Deadlift weight is just a general guideline, athlete’s will be briefed on selecting an appropriate ‘met-con’ weight.
Rx+ for the Push-ups may be subbed to Ring Push-ups.
Rep caps for those on a recovery day protocol will also be covered during the whiteboard brief.

What is metcon? Fun fact…
MetCon is short for metabolic conditioning (In other words; using energy pathways available to the human body through the engaging of exercise movements.)

Post total reps per movement to comments.

Read More

Monday 10.21.2019

By Samy Daghir / October 21, 2019 / 0 Comments
IT IS HEEEERRRRREEEEEE!

Warm-up Drills
I. Row 500m or Jumprope x 3:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.2”
Complete as many rounds as possible in 20 minutes of
4 x Dumbbell Thrusters (50/35lbs)
6 x Toes-to-Bars
24 x Double-unders

Post scores to comments.

NOTES
This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes- to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.
The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.
There is no tiebreak for this workout.

LINK TO OFFICIAL SCORECARD FOUND HERE

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 35-lb. DBs competition. ♂ 50-lb. DBs

Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders ♂ 35-lb. DBs, hanging knee-raises, single-unders

Teenagers 14-15
♀ 20-lb. DBs ♂ 35-lb. DBs

Scaled Teenagers 14-15
♀ 15-lb. DBs, hanging knee-raises, single-unders ♂ 20-lb. DBs, hanging knee-raises, single-unders

Masters 55+
♀ 20-lb. DBs ♂ 35-lb. DBs

Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders ♂ 20-lb. DBs, sit-ups, single-unders

Read More

Friday 10.18.2019

By Samy Daghir / October 18, 2019 / 0 Comments

Warm-up Drills
I. Jump Rope x 3:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus Part 1: Overhead Squat EMOTM
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Working weights should be 50-65% for today’s training.

3 x Overhead Squat

Post reps/loads to comments.

Impact/Focus Part 2: Ring Muscle-ups
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds.

3-5 x Ring Muscle-ups/Scaled Ring Muscle-ups

Post reps completed and method to comments.

“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Notes: Pacing modifications to the training above will be addressed for those prepping intently for the Open WOD 20.2.

Post scores to comments.

Read More

Thursday 10.17.2019

By Samy Daghir / October 17, 2019 / 0 Comments
Castro’s image hint…. hmmmm lunges?Definitely a$$ to grass in some rhetoric.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Clean & Jerk EMOTM
Complete 1 x Clean & Jerk every :75 for 10 rounds total, climbing in weight from 50-60% of a 1rm as able every 1-2 rounds.

10 Rounds x Every :75 seconds
Complete the following

1 x Clean & Jerk (climb weight per 1-2 rounds)

Post scores to comments.

“Storm Chasing”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Double-unders
3:00 x Dumbbell Box Step-ups (24/20”)
2:00 x Toes-to-bar
1:00 x Dumbbell Overhead Walking Lunges

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, distance, reps to comments.

Read More

Wednesday 10.16.2019

By Samy Daghir / October 16, 2019 / 0 Comments

Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: HSPU & Handstand Skill Intervals
Warm-up as needed before working through one of the following training paths.

I. Handstand Push-ups x Reps + Handstand Walk
II. Stinkbugs Reps + Kick-ups to HS Hold on wall
III. Strict Press Reps (BB or DB) + Modified Inverted Hold

Complete 6 rounds of the first task x Max Reps @ :30 work x :30 rest

Rest 1:00

Complete 4 rounds of the second task x Max Distance or Max Time (cap at :30)

Post paths and scores to comments.

“Indigenously”
For time
10-20-30-40 reps/kcal of
Wallball (20/14lbs)
50/35# 1-arm Dumbbell Snatch (alt.L/R)
Row (kcal)

Post scores to comments.

Read More

Tuesday 10.15.2019

By Samy Daghir / October 15, 2019 / 1 Comment
Coach Randi in a Posedown at her competition last weekend… She went on to WIN HER OPEN PRO CARD!!!!!

Warm-up Drills
I. Run 200m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Front Squat Doubles (on the :75)
Warm-up to a working weight of +/- 65% 1RM for the following :75 intervals x 2 rep sets of Front Squat. Climb weight across each round as able.

Every :75 x 8 Rounds of
2 x Front Squat

**Climb weight across sets and reps as able.

Post scores to comments.

“Protein Donuts”
4 Rounds for time of
Run 400m
10 x C2B Pull-ups
20 x GHD Sit-ups

Post scores to comments.

Skill Development
Ring Muscle-up Skill Training x Set/Rep assignement from low to high rings, kip mechanics and practice.

Read More

Monday 10.14.2019

By Samy Daghir / October 14, 2019 / 1 Comment
IT IS HEEEERRRRREEEEEE!

Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.1”
10 Rounds for time versus a 15:00 time cap

8 x Ground-to-Overhead (95/65lbs)
10 x Bar Facing Burpees

Post scores to comments.

NOTES:

LINK TO OFFICIAL SCORECARD FOUND HERE

Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
There is no tiebreak for this workout.

WORKOUT VARIATIONS:

Rx’d (Rx’d Ages 16-54)
♀ 65 lb.
♂ 95 lb.

Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees

Teenagers 14-15
♀ 45 lb.
♂ 65 lb.

Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

Masters 55+
♀ 45 lb.
♂ 65 lb.

Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

Read More

Friday 10.11.2019

By Samy Daghir / October 11, 2019 / 1 Comment
IT IS HEEEERRRRREEEEEE!

Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift 5-4-3-2-1
Work through the following sets/reps after warming up with individual discretion to begin at 60-70% of a 1RM. Use no more than the sets listed for each working effort. Use the most challenging loads possible with proper execution. Controlled negatives until 90% or heavier.

Deadlift 5-4-3-2-1

Post loads to comments.

“SLAMRAPS”
12:00 AMRAP of
Row 18kcal
15 x Slamball (40,30/20,12lbs)
12 x Push-ups/Ring Push-ups

Post scores to comments.

Read More

Thursday 10.10.2019

By Samy Daghir / October 10, 2019 / 0 Comments

 

Dave Castro gives us an image hint for OPEN WORKOUT 20.1 … WHICH DROPS TONIGHT AT 8PM!!!! I’m more concerned about that scheming rooster with the complex in the top left corner. #Unsnuffablerooster

Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Filthy Fifty”
For time
50 x Box jumps (24/20)
50 x Jumping pull-ups
50 x Kettlebell swings (24/16)
50 x Walking Lunge
50 x Knees to elbows
50 x Push press (45/35)
50 x Back extensions
50 x Wall ball shots (20/14)
50 x Burpees
50 x Double unders

Notes: Scaling for movements today will be 1:1. For those participating in the Open WOD Friday Night Lights there is a “Glass Ceiling” recovery-preparatory format applied to today’s training. Scaling for volume and rep scheme approaches will be covered during movement review prior to the WOD. Those not WODing tomorrow evening should attack this as at the formidable benchmark chipper it is. Get some, freaks!

Post scores to comments.

Read More

Wednesday 10.09.2019

By Samy Daghir / October 9, 2019 / 1 Comment
Bobby just taking a moment to think on bell’s being really dumb at times...

Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Overhead Squat Foundations
Warm-up sets and reps are 3 to 5 reps; climb weight to working range before starting on the :90 for five rounds of five reps each.

Every :90 for 5 Rounds complete the following
5 x Overhead Squats

Notes: Utilize medicine ball or box squat set-up in order to achieve ideal ROM prior to working sets, ensure the hips initiate movement before the knees bend, which makes full depth squatting accessible to those with uninhibited or restricted ranges of motion.

Post scores to comments.

“Terrorfluff”
For time
Run 400m

Then…
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65lbs)
Pull-ups (Chest-to-Bar)

Then…
Run 400m

Post scores to comments.

Skill Development
*See Whiteboard/Coach for guidance.

Read More

Thursday 12.05.2019

By Samy Daghir / December 5, 2019 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Ring Dip & Barbell Row Alt. EMOTM
Complete the following workload Every minute on the minute for 14:00.

Odd minutes x 7-10 reps
Ring Dips (strict)

Even minutes x 7 reps
Barbell Row (increase weight across sets)

Post scores to comments as reps completed for each movement movement and best weight utilized.

“Let’s Do It”
Complete as many rounds/reps as possible in 14:00 of
6 x Power Snatch (95/65lbs)
9 x Front Squat Squat (95/65lbs)
12 x GHD Sit-ups
Row 20kcal

Notes: Rx+ Unbroken commitment for a 135/95lb upgrade. Additional points of performance will be covered during the whiteboard brief. Fun fact: Internet search for the history behind the Nike brand slogan’s origin…

Post scores to comments.

Read More

Wednesday 12.04.2019

By Samy Daghir / December 4, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 3
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Press x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM).

Post scores to comments.

“Sprint Souffle”
6 Rounds for time of
1 x Kettlebell Complex
10 x Push-ups
1 x Shuttle Run
:30 rest

Notes: Kettlebell Complex = 5 x KB Sumo Deadlift High Pull + 5 x Russian KB Swings + 5 x American KB Swings @ challenging weight. The shuttle run is four lengths of the main floor at 50ft per length. Score includes the built in rest interval.

Post scores to comments.

Read More

Tuesday 11.03.2019

By Samy Daghir / December 3, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Rope Climb & V-up Intervals
Complete 5 Rounds of the following Rope Climb and V-up interval assignments.

2:00 x Rope Climb (2 Ascents)
1:00 x V-ups (15 reps)

Notes: Additional points of performance for today’s training will be covered during the whiteboard brief.

Post scores to comments.

“Whitewalls”
5 Rounds for time of
7 x Power Cleans (135/95lbs)
10 x Slamball
30 x Double-unders

Post scores to comments.

Read More

Monday 12.02.2019

By Samy Daghir / December 2, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 3 (5×[email protected]%)
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Monday.

Post scores to comments.

“Snow Day”
For time versus a 12:00 time cap
Row 1000m
Then… Partition as needed;
50 x Thrusters (75/55lbs)
75 x Burpees

Post scores to comments.

Read More

Wednesday 11.27.2019

By Samy Daghir / November 27, 2019 / 2 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11 —> **HERO WOD “MILLEY”**

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 2
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Friday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…).

Post scores to comments.

”Team Turkey Shoot 2019”
Complete the following for time in teams of 2
100 x Wallball (20/14lbs)
80 x KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (per leg)
40 x DB Renegade Rows (50/35lbs)
50ft x Walk on Hands
Run 400m (bumper plate overhead 45#)
100m x Burpee Broad Jumps (each)

Notes: Athletes may work break up the workload however they want provided each member of the team completes half of the reps. This excludes the run and burpee broad jump, which both members will need to complete. There will be incentive points, scaling considerations, and logistics (BAMCIS) covered during the whiteboard brief.

Have a Safe and Happy Thanksgiving everyone!

 

Read More

Tuesday 11.26.2019

By Samy Daghir / November 26, 2019 / 3 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11 —> **HERO WOD “MILLEY”**

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 2
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50%
5 x 65%

Working sets/reps:
Press x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Wendesday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…).

Post scores to comments.

“2nd Wind”
6 rounds for time of (15:00 time cap)
Row 250m
15 x GHD Sit-ups
40 x Double-unders

Notes: Scaling rep adjustments today are 1:1 for all movement substitutions.

Skill Development
– Back Extensions 3 x 10
– Ring Support x 2:00 cumulative
– 35 x Hollow Rocks
– Foam Rolling Series (preparing for indoctrination into warm-up series)
– Deadlift prep for tomorrow’s 3 x 5 prior to the Team WOD.

Read More

Monday 11.25.2019

By Samy Daghir / November 25, 2019 / 1 Comment

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11

Thank you and well done to this crew for helping make our first In House Weightlifting Meet a gnarly good time, those kilos had wings! YESSSSSS Greg, Nate, Trevor, Bobby, PITA, Jaymes, Kerri, Heidi, Katelyn, Anderson, Bethany, and Daniel! Media releases pending!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 2
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50%
5 x 65%

Working sets/reps:
Back Squat x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Monday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…)

Post scores to comments.

**Additional Ops Brief for the week ahead**
Regarding upcoming strength progressions… Our strength training this week which falls on Monday for Back Squat, Tuesday for Press, and Wednesday for Deadlift there will be a prep week at 3 sets of 75% before we kick it all in for 5×5 next week. Spoiler alerts also include a Team WOD Wednesday after we touch on deadlifts.

“Sizzybelle”
15:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
1,2,3… x Power Snatch (95/65lbs)

Notes: Scale weight as necessary to facilitate multiple rep sets with touch and go style. Rx+ 135/95lbs respectively. Pull-up substitutions, Push-up modifications, and Air Squat scaling all are 1:1 for today.

Post scores to comments.

Read More

Friday 11.22.2019

By Samy Daghir / November 22, 2019 / 3 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11


Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 65-75% of a 1RM.

Deadlift x 5rm (18:00 time cap)

Post scores to comments.

“Ham Sandwich”
30-20-10 for time of
Row (kcal)
Wallball (20/14lbs)
1-arm Dumbbell Snatch (50/35lbs)

Post scores to comments.

Read More

Thursday 11.21.2019

By Samy Daghir / November 21, 2019 / 1 Comment

 

JOIN US AND SLING SOME STEEL THIS SATURDAY! In House Weightlifting Meet available to any of our crew who want to aain some competitive experience… Come get in the mix for an Olympic Lifting throw down after open gym! Bring the lumber, freaks!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Handstands & Pistols EMOTM
For 12 Rounds complete the following; every minute on the minute.

Odd Minutes x 4-6 reps (strict or kipping) Handstand Push-ups
Even Minutes x 6-10 reps (alternating L/R) x Pistols

Notes: Scaling options for modified HSPU’s, Handstand Walks, Pistol scaling will be covered during the whiteboard brief.

Post scores to comments.

“BAMCIS 2020”
Complete for time
10-8-6-4-2 x Front Squat (95/65lbs)
10-10-10-10-10 x Toes-to-bar
35-35-35-35-35 x Double-unders

Notes: Rx+ complete each set unbroken before moving on in the WOD; Front Squat weight upgraded to 135/95lbs respectively. Scaling for Knees-2-Elbows will be hanging knee raises, Supine Leg Raises, or Abmat Sit-ups. Additional details for scaling will be covered during the whiteboard brief.

Post scores to comments.

Skill Development & Accessory
*Remedial Skill work and skill progression establishment for athletes that wish for additional guidance and coaching.
*Recovery & Mobility Efforts.
*Preparatory Emphasis on tomorrow’s 5RM Deadlift training.

Read More

Wednesday 11.20.2019

By Samy Daghir / November 20, 2019 / 2 Comments


Warm-up Drills

I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Shoulder Press Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 65-75% of a 1RM.

Shoulder Press x 5rm (15:00 time cap)

Post scores to comments.

“Dakota Math”
10 Rounds for time of
7 x Slamball
8 x Push-ups
9 x AKB Swings (32/24kg)

Notes: 12 minute time cap on this rapid fire Met Con, get some, freaks!

Post scores to comments.

Skill Development: Kip & Core Conditioning
5 Rounds of assigned reps/timed hold (as a class)
5 x Shoot-Through Drill (2 KB’s or Paralette Set-up, etc.)
:10 x L/V-sit Hold or 10 x Hollow Rocks

Notes: Introduction day, time permitting for the Shoot Through drill (see WOD “Shoots & Ladders”) Shoot-Through Drill has a Push-up from forward leaning plank on the front of the gymnastic/kipping movement complex, and a modified Dip on the end of the complex.

Read More

Archives