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WOD & Blog

Friday 05.22.2020

By Samy Daghir / May 22, 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: Heavy Pull

Against a 15:00 clock complete one of the following lifting sessions assignments. Go heavier than last weeks training if possible.

Deadlift 3-3-3-3-3
(climb weight, heavy sets to 75% if possible)

Power Clean 2-2-2-2-2
(climb weight, heavy sets to 80% if possible)

Power Snatch 2-2-2-2-2
(as heavy as able without technique breakdown;<60%)

Post training results to comments.

“Sunspots”
5 Rounds for time of
Run 200m
7 x Pull-ups
10 x Burpees

Post scores to comments.

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Thursday Home/Virtual WOD 05.21.2020

By Samy Daghir / May 21, 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
7-10 x Push-ups
7-10 x Goblet Lunges /Front Rack Lunges
15 x Hollow Rocks
10 x Prone Snow Angels
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills (Armbar Stretch/Shoulder Sink Drill)

Impact/Focus: CrossFit Endurance WOD & TGU’s
Select from the following interval format training options below

1. CrossFit Endurance WOD
Swim, Bike Run, or Row
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
then go back up the ladder until you finish with
1 min on x :50 sec rest,
1 min on x Done.

2. Turkish Get-ups
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
then go back up the ladder until you finish with
1 min on x :50 sec rest,
1 min on x Done.

Notes: Light to moderate Kettlebell weights, athletes may change weights as they proceed through. Objectives include continuous effort movement for as much of each work interval as possible. Rowing or running recovery efforts can include active movement for rest periods, however, this changes the effort output on the work side of each minute task. Work hard, but be deliberate in efforts to improve movement proficiency and competency.

Post training results to comments.

“Anupdown”
For time
10 x Dumbbell Devil’s Press
(1-arm = 50/35lbs | 2 arms =35/20lbs)
15 x Over-Unders (@ 12-18”)
20 x Reverse Wallball (20/14lbs)
25 x Wallball (20/14lbs)
30 x Over-Unders (@ 12-18”)
25 x Wallball (20/14lbs)
20 x Reverse Wallball (20/14lbs)
15 x Over-Unders (Rope hung at 18”)
10 x Dumbbell Devil’s Press

Notes: 20:00 time cap advised. The Over-unders can be any set-up with a rope tied across two objects to hang at 12-18” from the deck. Box Jump over set-up with something to crawl underneath also works well for this today. Climb over something, crawl under something = 1 rep. Maintain hold on Reverse and Wallball as needed based on availability of overhead target height for the movement.

Post scores to comments.

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Wednesday Home/Virtual WOD 05.20.2020

By Samy Daghir / May 19, 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


 

Part 1. Individual Mobility Drills
8-10:00 Minutes

Part 2: ROMWOD
Select 1 or Both of the following ROMWOD options below

“Worth the time”
(18 to 22:00)
Poses include the following
Fragon x 2:00 per side
Lizard x 2:00 per side
Extended arm lizard x 2:00 per side
Frog x 2:00

Gear: Abmat, Medicine Ball
ROMWOD.com “Worth the time” Link found HERE.

“Keep Living”
(18 to 22:00)
Poses include the following
Saddle Eagle x 1:00 per side
Saddle Archer x 1:00 per side
Low Dragon x 3:00 per side
Saddle x 2:00 per side
Seated Forward Fold x 1:30

Gear: Abmat, Medicine Ball, Strap/Towel
ROMWOD.com “Keep Living” Link found HERE.

Part 3. MetCon Warm-up Drills
I. Row 35kcal
2 Rounds of
8 x Air Squats
8 x Push-ups
8 x DB/Barball Hang Clean to Overhead
II. Revisit to Mobility Drills and training emphasis brief

Part 4. “Sea Legs”
4 Rounds for max reps of the following;

Versus a 4:00 running clock

Row 21/14kal
Then…AMRAP of
8 x Hang-to-Overhead (95/65lbs)
12 x Air Squats

Rest 1:00 between rounds

Notes: Scale to dumbbells would be 4 per arm each round. Scores are rounds and reps per AMRAP not including the kcal intro voyage.

Post scores to comments.

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Tuesday Home/Virtual WOD 05.19.2020

By Samy Daghir / May 18, 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 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: Push-up Ascension Ladder
Complete one of the following EMOTM assignments

*Fail a set before half way mark = climb back up the ladder from the beginning after resting a full interval.

**Fail a set after half way mark = climb back DOWN the ladder after resting an interval.

I. Rx Training for Push-up
2,4,6,8,10,12,14,16,18,20 x EMOTM 10:00
Perform this workload strict for as long as possible or in entirety if able to do so.

II. Scaled Push-up Movement Version
1,2,3,4,5,1,2,3,4,5 x EMOTM 10:00
Perform this workload if utilizing scaling methods such as Jumping Pull-ups.

III. Scaled Volume Version for Push-ups
2,4,6,8,10,2,4,6,8,10 x EMOTM 10:00

IV. Weighted Push-ups (6” Deficit)
1,2,3,4,5,6,7,8,9,10 x EMOTM 10:00 total.
Athletes may wear body armor or have a buddy stack weights on their scaps for working sets EMOTM. Set-up plates or position Dumbbells to achieve the requisite deficit for the range of motion inhibited from wearing a Vest. Athletes may wear body armor or have a buddy stack weights on their scaps for working sets EMOTM.

Notes:
An example of training via option 1 would be described as follows…
0:00-1:00: 2 x Push-ups,
1:00-2:00: 4 x Push-ups,
2:00-3:00: 6 x Push-ups,
3:00-4:00: 8 x Push-ups

9:00-10:00: 20 x Push-ups

Post scores to comments.


“Laces Out”
For time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Medicine Ball Cleans (20/14lbs)
Abmat Sit-ups or V-ups
Then…
Run 800m

Notes: Pick the more challenging of the core exercises per individual athletes discretion if both movements are viable options.

Post scores to comments.

Post scores to comments.

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Monday Home/Virtual WOD 05.18.2020

By Samy Daghir / May 18, 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 400m/Row 500m
II. 3 Rounds of
7-10 x Push-ups
7-10 x Goblet Lunges /Front Rack Lunges
15 x Hollow Rocks
10 x Prone Snow Angels
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Squat Option Monday

Against a 15:00 clock complete one of the following lifting sessions assignments.

Back Squat 5-5-5-5-5
(Warm-up to working weight for five sets, heavy to 75% if possible)

Front Squat 3-3-3-3-3
(Warm-up to working weight for five sets, heavy to 75% if possible)

Dumbbell/Goblet Reverse Lunge Sets 10-10-10-10-10 reps per leg
(Warm-up to working weight to start and Build to heaviest weight possible across sets)

Post training results to comments.

“Helenesque”
3 Rounds for time of
75 x Double-unders
21 x American KB Swings (24/16kg)
12 x Pull-ups

Post scores to comments.

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Friday Home/Virtual WOD 05.15.2020

By Samy Daghir / May 15, 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: Heavy Pull

Against a 15:00 clock complete one of the following lifting sessions assignments.

Deadlift 5-5-5-5-5
(climb weight, heavy sets to 75% if possible)

Power Clean 3-3-3-3-3
(climb weight, heavy sets to 80% if possible)

Power Snatch 5-4-3-2-1
(as heavy as able without technique breakdown;<60%)

Post training results to comments.

“Contraband”
Complete for time
Run 400m
50 x Wallball (20/14lbs)
Run 400m
35 x Wallball (20/14lbs)
Run 400m
20 x Wallball (20/14lbs)

Notes: Substitute for Wallball with Thruster movements via dumbbells or barbells as needed.

Post scores to comments.

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Thursday Home/Virtual WOD 05.14.2020

By Samy Daghir / May 14, 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. Row 500m or Run 400m
II. 2 rounds of
8 x 1-arm KB Swings
8 x 1-arm KB Clean and Press
8 x 1-arm KB Half Snatch
4 x 1-arm KB Turkish Get-ups
16 x Hollow Rocks
III. Yoga Poses/Dynamic Drills/Mobility
(Armbar Stretch/Shoulder Sink Drill)

Impact/Focus: Kettlebell Minutia
Every minute on the minute alternate between the following three movements, completing as many reps/seconds of hold for quality as possible during working time. Pick light to moderate weight as dictated by confidence and practice with these new movements. These may also be done with a dumbbell as needed.

5 Rounds of the following (scaled: 3-4 rounds)
1. 1 minute of Kettlebell Clean & Press (alt.sides each rep)
2. 1 minute of Kettlebell Half Snatch (alt.sides each rep)
3. 1 minute of Kettlebell Snatch to Reverse Turkish Get-up (alt.sides each rep)

Post scores to comments.

“Trampolines”
7 Rounds for time of

7 x Burpees
7 x Reverse Burpees
21 x Double-unders
or
63 x Single-unders

Post scores to comments.

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Wednesday Home/Virtual WOD 05.13.2020

By Samy Daghir / May 13, 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 400m/Row 500m
II. 3 Rounds of
7-10 x Push-ups
7-10 x Goblet Lunges /Front Rack Lunges
15 x Hollow Rocks
10 x Prone Snow Angels
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

ROMWOD: “Deadly Weapon”
-Child’s Pose w/ Shoulders
-Saddle Archer
-Down Dog
-Seal/Sphinx
-Low Dragon
-Saddlew

“Charles Franson”
Versus a 15:00 Running Clock complete the following
Run 800m

In the time remaining after the run complete an ascending ladder of Thrusters and Pull-ups; beginning the first set at three reps per movement, and increasing the workload for each round by an additional three repetitions.

3,6,9,12 … x Thrusters (95/65lbs)
3,6,9,12 … x Pull-ups

*7 minutes and 30 Seconds into the WOD complete a 200m Sprint. Athletes continue from where they left off for their 200m Sprint.
**Once the scored 15:00 period has concluded the class will hit a 400m cool down Run together. Small things with big impacts, just imagine this very experience in the company of our CFNH peers ‘IRL’… Trick to get you to run? Or something awesome to look forward to… Hmm.

Post scores to comments.

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Tuesday Home/Virtual WOD 05.12.2020

By Samy Daghir / May 12, 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 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: Handstand Hold Breathing Ladder

Complete as a breathing ladder for time and quality
Complete versus a 12:00 time cap for QUALITY and with attention to detail regarding counts for breaths and how to measure rest between efforts.

Breaths per set while holding a Handstand (against wall) x 1,2,3,4,5,6,7,8,9,10

Notes:
What is a breathing ladder? It is a ladder of assigned sets and reps, such as the above 1-10, where each round (round 1 for example) is followed by only that round’s number of breaths  (take one breath after performing the task for round 1) before resuming work. Today we are applying this to a static hold (@lockout in HSPU) and counting our respirations/breaths instead of repetitions for each working round while in the Handstand.

Breathing should be performed deliberately and executed with full inhale and exhale; while the point is to learn and improve on body position through body awareness while inverted we would ideally want to get athletes taking a full second in + full second hold at top of breath + a full second out + full second at bottom of breath = 4 seconds total. Resting between rounds is equal to the number of breaths during working set. One 4 second breath in and out after completing round 1 and beginning round 2 for two breaths inverted, etc. During warm-ups we will assess if anyone might experience dizziness from the breathing drill upside down; it is not a deepest breath or a complete exhale to black-out… we just want a consistent intake of air for a second and and exhale for a second

Breaking up a round does not carry the same requirement for breath count between sets; re-attack as soon as able.

Scaling & Adapting Movements to the Breathing Ladder:
Wall Walk into position as needed and perform the same breathing drill if kicking into a handstand hold is not practical at home/abroad. The best possible scaled HS may not provide as much benefit as standing with barbell, kettlebell(s), or dumbbell(s) locked out over head for the same breathing ladder format of training. Use discretion, it should be instantly apparent if you’re feeling this drill beneficially or not. We are here for guidance as you need, ninjas

Post scores to comments.

“Splash Out”
For time (max effort)

Row 50/35kcal

5 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
10 x Push-ups

Row 50/35kcal

5 Rounds of
10 x Abmat Sit-ups
10 x Toes-to-Medicine Ball (supine)

Row 50/35kcal

Notes: Abmat Sit-ups may be Medicine Ball ‘Anchored’ between bent knees or Butterfly style. Laying flat in the supine position (back) and with arms outstretched overhead, elbows straight, hold onto the sides of a medicine ball and bring both legs extended until the toes touch the medball. Control both sides of the range of motion (think leg raise with toes to med ball instead of toes to bar per se).
Scaling for Toes-to-medicine ball; bend at the knees and bring knees as far up towards cheat and medicine ball as possible.
Post scores to comments.

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Monday Home/Virtual WOD 05.11.2020

By Samy Daghir / May 11, 2020 / 4 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
7-10 x Push-ups
7-10 x Goblet Lunges /Front Rack Lunges
15 x Hollow Rocks
10 x Prone Snow Angels
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Max Effort Front, Back or Goblet Squat Tests
Versus a 15:00 running clock complete the max rep attempt or total rep attempt based on your movement selection according the respective goal set/rep guidelines found below.

If the max is complete with time to spare then work through some or all of the subsequent sets/reps/rounds assigned per movement as well.

Athletes could be well prepared for more detailed, individual guidance should they have any rep record information from previous attempts with the day’s lift of choice.

An additional Hint: Warm-up sets, the increments increased by per set, are critical components of either A. Personal performance achievement or B. Delayed onset muscle soreness (DOMS).

Option 1. Front Squat
Establish a 3 rep maximum climbing in sets of three and building in weight across attempts.

Find 3RM Front Squat
Drop Sets: 3-4 Rounds of 2 reps @65-75% of the above best weight lifted

Option 2. Back Squat
Establish a 5 rep maximum climbing in sets of 3-5 reps and building in weight across attempts.

Find 5RM Back Squat
Drop Sets: 2-3 Rounds of 3 reps @60-70% of the above best weight lifted

Option 3: Front or Back Squat (without a rack/rig)
If the weight is being taken from the floor and this limits the total load able to be used for the squat then perform Front or Back Squat for a 10 rep maximum; which can be scaled higher or lower for today’s test based on the needs of the athlete and the equipment they have available.

Find a Front/Back Squat 10RM (from the floor)
Drop Sets: 3 Rounds of 5-7 reps @50-60%
(with a :02 negative and a :01 hold at depth per rep)

Option 4: Goblet Squat Max Reps (KB/Dumbbell)
With a 50lb dumbbell/32kg Kettlebell for the men or a 35lb Dumbbell/24kg Kettlebell for the women complete 3-5 warm-up sets/reps building in weight to the rx (or scaled as needed) test weight. Perform one max rep set, pushing for as long as reps are capable of being executed without putting the weight down/breaking from the Front Rack Goblet Squat position/hold.

Max Reps Possible x Goblet Squat
(with DB:50# or KB:32kg men / DB:35# or KB:24kg women)
Drop Sets: 3-4 sets of 6-8 reps @ same weight
(with a :02 negative and a :01 hold at depth per rep)

Post scores to comments.


“DT”
5 Rounds for time of
12 x Deadlift (155/105lbs)
9 x Hang Power Clean (155/105lbs)
6 x Push Jerk (155/105lbs)

Notes: Barbell “DT” as originally written. Sandbags or Oddobject lifting would follow this rep scheme, perhaps doubling reps per round if the load was a bit on the light side for the athlete.

Post scores to comments.

“DT” (w/2 x Dumbbells)
5 Rounds for time of
12 x DB Deadlift (@50/35lbs)
9 x DB Hang Power Clean (@50/35lbs)
12 x DB Push Jerk (@50/35lbs)

Notes: Training with one Kettlebell is the same for rounds/sets/reps.

Post scores to comments.

“DT” (w/1 x Dumbbell)
5 Rounds for time of
24 x 1-arm DB Deadlift
(12 each arm @50/35lbs)
18 x 1-arm DB Hang Power Clean
(9 each arm @50/35lbs)
12 x 1-arm DB Push Jerk
(6 each arm @50/35lbs)

Notes: Alternate arms as often as needed provided the reps assigned are completed per side during each round before moving on. For example all left arm and right arm Deadlifts must be complete before working through the Hang Power Cleans. Training with one Kettlebell is the same for rounds/sets/reps.

Post scores to comments.


Skill Development: “Extra Credit”
4 to 5 Rounds for quality w/1-2:00 rest between efforts

10 to 20 x Hollow Rocks
+
20 to 30 x L-sit Flutter Kicks or Flutter Kicks
+
:20 to :40 x Paralette L-sit (or scaled variation)
+
10 to 20 x Deadbugs

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