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WOD & Blog

Tuesday 11.12.2019

By Samy Daghir / November 12, 2019 / 0 Comments

Announcement: Tomorrow we have our Veteran’s Day Armistice Team Workout during normal class times.

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

Impact/Focus: Power Snatch Singles
Complete 2 x Power Snatch every :75 for 9 rounds total, climbing in weight from the first round at 60% of a 1rm as able every 1-2 rounds.

9 Rounds x Every :75 seconds
Complete the following

1 x Power Snatch (climb weight per 1-2 rounds)

Notes: Utilize weights today that facilitate movement development and competency by warming up to and starting working sets at 60% of a 1rm. Climbing by 5% per round to 95% today would be an ideal path for most of the crew. Scaling and additional guidance will be covered during pre training whiteboard briefs.

Post scores to comments.

“APFT Primer”
4 Rounds of the following AMRAP cycle
3:00 AMRAP of
9 x Push-ups
12 x KB Swings
15 x Abmat Sit-ups (Anchored)
Rest 1:00

Notes: Each 3:00 resumes where the previous AMRAP paused.

Post scores to comments as one cumulative AMRAP.

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Monday 11.11.2019

By Samy Daghir / November 10, 2019 / 2 Comments
20.5!!!!!

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

“Open WOD 20.5”
For time, partitioned any way:
40 x muscle-ups
80kcal Row
120 x wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.

Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.

Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.

Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Post scores to games site and comments.

VIDEO LINK FOR STRATEGY VIA COMPTRAIN.COM FOUND HERE.

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Friday 11.08.2019

By Samy Daghir / November 8, 2019 / 3 Comments
Anderson and Bethany getting after it for 20.4! (Happy CrossFittin’ Anniversary Bethany!)

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

Impact/Focus: Back Squat Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :75 for six rounds.

Back Squat 2-2-2-2-2-2

Notes: Training path option 1 would be to select from 60, 70, or 80% of a 1RM and work through the six rounds every :75 seconds for quality. Training path option 2 begins at 60% of a 1rm and climbs across sets as the athlete is able.

Post loads to comments.

“Runways”
5:00 x Muscle-ups/Pull-ups

**Rest/Transition x 1:00**

4 Rounds of :45 work x :15 rest
Row (kcal)
Wallball (20/14lbs)
Reverse Wallball (20/14lbs)

Notes: The timer will be set to beep on the :45 and :15 during the entire WOD, thus partitioning and pacing for Muscle-ups and Pull-ups has a practical strategy component to sharpen skills for Monday. Aim for 10-20 kcals/reps per work interval for the triplet of movements in the second part of the met con. Get some, freaks!

Post scores to comments.

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Thursday 11.07.2019

By Samy Daghir / November 7, 2019 / 3 Comments
Viking Charge!

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch + Overhead Squat Complex
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Increase weights as form allows.

1 x Power Snatch
+
3 x Overhead Squat

Post loads to comments.

“Pre-Gamer”
5 Rounds for time (15:00 Time Cap)
10 x DB Snatch (alt.L/R @ 50/35lbs)
12 x Push-ups
20 x F.Rack Walking Lunge Steps (50/35lbs)

Post scores to comments.

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Wednesday 11.06.2019

By Samy Daghir / November 6, 2019 / 1 Comment
Turkish style Recovery Day.

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

Impact/Focus: Barbell Odds
Complete each of the following workloads within the time allotted after appropriately warming up the requisite barbell movements. Each work interval is :75 seconds.

3,5,7,9,11,13,15 x Barbell Thrusters (pick weight)
15,13,11,9,7,5,3 x Barbell Row (pick weight)

Post weights/scores to comments.

“No Quarter”
For time
Double-unders x 50-40-30-20-10
GHD/Abmat Sit-ups x 25-20-15-10-5

Notes: Single-unders are 2:1 for today’s training. Abmats are anchored and are 1:1 for scaled workloads.

Post scores to comments.

Skill Development
*See your coach/whiteboard for assignments.

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Tuesday 11.05.2019

By Samy Daghir / November 5, 2019 / 3 Comments
Coach Greg’s Final C&J this past weekend… Reppin Savage! YESSSSSS

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

Impact/Focus: Turkish Get-ups
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 8:00.

EMOTM for 8:00
2 x Turkish Get-ups (1L/1R)

Notes: Climb in weight as able across sets.

Post training to comments.

“Paisible”
For time
Row 500m
15 x Chin-over-Bar Pull-ups
Row 400m
12 x Chest-to-Bar Pull-ups
Row 300m
9 x Muscle-ups

Post scores to comments.

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Monday 11.04.2019

By Samy Daghir / November 4, 2019 / 2 Comments

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

“Open WOD 20.4”
For time
30 x Box Jumps (24/20”)
15 x Clean & Jerks (95/65lbs)
30 x Box Jumps (24/20”)
15 x Clean & Jerks (135/85lbs)
30 x Box Jumps (24/20”)
10 x Clean & Jerks (185/115lbs)
30 x Single-leg Squats
10 x Clean & Jerks (225/145lbs)
30 x Single-leg Squats
5 x Clean & Jerks (275/175lbs)
30 x Single-leg Squats
5 x Clean & Jerks (315/205lbs)

Time cap: 20 minutes

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.

Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.

Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

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Friday 11.01.2019

By Samy Daghir / November 1, 2019 / 1 Comment

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

Impact/Focus: Push/Split Jerk 7 Rounds (On the :90)
Complete 3 x Push/Split Jerk :90 for 7 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.

7 Rounds x Every :90 seconds
Complete the following

3 x Push/Split Jerk (climb weight per 1-2 rounds)

Post scores to comments.

“Breezy”
Against a 12:00 Running Clock
Row 1000m
In the time remaining, AMRAP of
10 x Pistols (5L+5R,alt.)
10 x SDHP (95/65lbs)
10 x Slamball (40,30/20,12lbs)

Post scores to comments.

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Thursday 10.31.2019

By Samy Daghir / October 30, 2019 / 3 Comments
“Perry don cut dem competitors no slack… innit?”

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Lax Ball, PVC, OHS Hold, Couch…)

Impact/Focus: Overhead Squat 5-4-3-2-1
Warm-up as needed before completing the following workload every 2:00 for 5 Rounds. Begin the first round at 50-60% of a one rep max and climb weight as able across sets.

Work through the following workload(s) of Overhead Squats every two minutes as follows:

2:00 x Overhead Squat 5 reps
2:00 x Overhead Squat 4 reps
2:00 x Overhead Squat 3 reps
2:00 x Overhead Squat 2 reps
2:00 x Overhead Squat 1 reps

Notes: Sets/Reps should come from the rack today. Proficiency and practice scaling will be addressed for those newer to or specifically challenged by this movement set.

Post reps/loads to comments.

“Laffy Taffy”
15-12-9-6-3 reps of
Wallball (20/14lbs)
Toes-to-bar
Box Jumps (24/20”)

Notes: Toes-to-bar affords an opportunity to apply the kipping technique and drills covered prior to the Pull-up Met Con Tuesday this week. Scale TTB to hanging knee raises at 1:1 for rep conversions or to V-ups at 2:1. This is a leg taxing metcon, take additional care during the initiation of Box Jump workloads. Scaling to box step ups is good to go. Get some, freaks… and Happy Halloween!

Post scores to comments.

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Wednesday 10.30.2019

By Samy Daghir / October 30, 2019 / 1 Comment
T.M. Mike, Mel & Abe GET SOME during 20.2! … Bobby observed diligently.

Warm-up Drills
I. Jump Rope x Single-unders
50-40-30-20-10
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Full Clean 8 Rounds (On the :75)
Complete 1 x Full Clean :75 for 8 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.

8 Rounds x Every :75 seconds
Complete the following

1 x Full Clean (climb weight per 1-2 rounds)

Post scores to comments.

“Whip-ends”
Complete for time
100 x Double-unders

Then… 10,9,8,7,6,5,4,3,2,1 reps of
American KB Swings (32/24kg)
Burpees

100 x Double-unders

Notes: Scaling for today will be 2:1 for Single-unders subbed in place of Double-unders. Adjust KB weight to put unbroken sets within range of the day’s training. Burpees are traditional style, jump and clap at the top of the rep for it to count (yahtzee ’09 standards).

Post scores to comments.

Skill Development & Accessory Training
35-25-15 for Quality of
GHD Sit-ups
10-8-6 for Quality of
Pistols

Notes: Work through all the GHD and Pistol work separately or alternate. Slow negatives and modified half kneel as teaching/progressions would additionally benefit hip position strengthening and low back strength after the high volume of pulling performed thus far this week.

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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.

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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

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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.

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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.

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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.

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Tuesday 10.08.2019

By Samy Daghir / October 8, 2019 / 2 Comments
Teamwork makes the dream work.

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

Impact/Focus: Power Snatch Sampler
Warm-up with sets of five, three, and one rep(s), climbing to a weight that’s 50-60% of a 1RM to begin the following training on the clock.

Every :90 complete the following, climb weight as able provided technique and barbell cycling training emphasis/goals are met.

Power Snatch 5-3-1-5-3-1-5-3-1

Post scores to comments.

“191006”
Two Rounds For Time (15:00 cap)
75 x American KB Swings (24/16kg*)
50 x GHD Sit-ups
1km Row

Post scores to comments.

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Monday 10.07.2019

By Samy Daghir / October 7, 2019 / 0 Comments
CF KIDS BEGINS TUESDAY THIS WEEK AT 4PM! YESSSSS!

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

“18.2: A Dry Run”
1-2-3-4-5-6-7-8-9-10 reps for time of
Dumbbell Squats (50/35lbs)
Bar-facing burpees

In the time remaining find a one rep maximum Clean (Power or Full).

Post scores to comments.

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Why Doing the Open is Important

By Anderson / October 4, 2019 / 0 Comments

With all this hubbub around the 2020 CrossFit Open, you may find yourself wondering what it is, and why it’s important. 

Firstly, the Open is an online, worldwide CrossFit competition consisting of 5 workouts over 5 weeks. The workout is released at 8pm EST on Thursday and scores are due online by 8pm EST on Monday. At CFNH you will have 3 opportunities to complete this workout, during Friday Night Lights, during Saturday open gym, and during Monday classes. The workouts contain a variety of movements and consist of varying time domains. Even if you weren’t around during the last Open in February, you have likely done a previous Open WOD in the past few months. 

The premise of the Open is to compete against CrossFitters all around the world, with the top scoring athletes qualifying for the CrossFit Games or Sanctionals (previously Regionals). For individuals not striving to go to the games, it is an opportunity to see where you stack up against the masses and more importantly, to see how you’ve improved over the past year. The Open workouts are designed to expose weaknesses (such as a heavy barbell or strict gymnastics work) as well as celebrate new accomplishments (maybe you got muscle-ups or double unders in the past year). 

The Open also provides us the opportunity to push ourselves differently than we do in our everyday classes. Participating in a workout against your peers, in front of a crowd at Friday Night Lights might just be the push you need to hit that 95# snatch, or to hit a set of 15 pull-ups unbroken. Maybe you’re interested in doing a local competition but you aren’t sure how your nerves will hold up – Friday Night Lights is a perfect opportunity to compete in a safe environment. During everyday classes we are focused on training to be fitter; the Open is a chance to compete and test our fitness. 

Signing up for the Open through CrossFit HQ also allows athletes to see a snapshot of how they stack up against the community and themselves. The program keeps scores and standings from previous years as well as allowing you to make custom leaderboards with unique designators (like mom, grandpa, engineer, teacher). It’s a great metric for tracking your level of fitness through the years. 

If you’re a new member, or more experienced but coming back from an injury or hiatus, the Open provides an opportunity to set a baseline for the future. It’s a chance to find out where you currently stand in a competitive atmosphere and provides a starting point for your goals for the upcoming season. For new members and veterans alike, the challenges of the Open poke at holes in our abilities and provide focus for our training. 

I encourage every member to sign up for the Open and to join the community as we test and celebrate our fitness during Friday Night Lights. Reach out if you have any questions or hesitations, I’m happy to chat!

-Coach Anderson

 

Register Here

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Friday 10.04.2019

By Samy Daghir / October 4, 2019 / 4 Comments

CONGRATULATIONS ON YOUR LEVEL ONE KATELYN! FINALLLLLLY! THE TIME HAS COME!

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

Impact/Focus: Deadlift 5-5-3-3-1-1
Warm-up to a working weight of +/- 65% 1RM for the following 12:00 Deadlift Strength Training sets/reps @ 5,5,3,3,1,1.
Climb weight across each round as able.

Versus 12:00 complete the following:
5,5,3,3,1,1 reps x Deadlift

Post scores to comments.

“Preferential Treatment”
For time
5-4-3-2-1 x Muscle-ups (Ring or Bar)
15-12-9-6-3 x Thrusters (95/65lbs)

Notes: Pull-up rep load scaling will be 15-12-9-6-3. Round one is 5 reps + 15 reps, round two is 4 reps + 12 reps, continuing in this manner through five rounds of the couplet.

Post scores to comments.

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Thursday 10.03.2019

By Samy Daghir / October 3, 2019 / 0 Comments

Event Registration CFNH W4W Team Homepage Link & Donation Homepage Link found HERE.

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

“Woof 2019”
For time:
Row 30 kcal
30 x DB Snatch (50/35lbs)
30 x 1-arm DB O.H. Lunges (50/35lbs)
30 x Push-ups
30 x Power Snatch (75/55lbs)
30 x GHD Sit-ups
30 x Bar Facing Burpees
30 x Barbell Row
30 x Sumo Deadlift High Pull (75/55lbs)
100ft x Bear Crawl

Post scores to comments.

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