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WOD & Blog

Wednesday 07.08.2020

By Anderson / July 8, 2020 / 2 Comments

Warm-up Drills
I. Run 400

II. 3 Rounds of
10 x Air Squats
10 x Walking Lunges
10 x Pike Walk Steps

III. Mobility Drills & Yoga Poses

Impact/Focus: Back Squat
Warm-up with 2-3 sets of up to 5 reps building in weight to facilitate the opening workload for the following:

Back Squat x 5-5-5-5-5 (either building to 75% of last week’s single rep or complete all 5 sets at 75%)

Post scores to comments.

“Kelly”
Complete 5 rounds for time against a 20:00 clock:
Run 400m
30 Box Jumps (24/20)
30 Wallballs (20/14)

Post scores to comments.

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Tuesday 07.07.2020

By Samy Daghir / July 7, 2020 / 1 Comment

Warm-up Drills
I. Row 500m or Run 400m
II. Coach’s Choice
or
2 Rounds for Quality of
5-7 x Deadhang Pull-ups/Ring Rows
7 x Push-ups
10 x Air Squats
III. Mobility Drills & Movement Set-up Warm-up
(shoulder, pec, scaps, traps emphasis for mobility drills will emphasize achieving the least inhibited range of motion for the dip exercise.)

Impact/Focus: Gymnastic Strength & Conditioning
Complete 6 Rounds of :90 seconds Work x :60 seconds Rest of the following;

Select one of the movement options from the progressions listed out which detail a route for bodyweight, ring, and gymnastic skill ability development.

A.

6 Rounds for maximum reps possible of
Work :45 seconds x Ring Rows
Work :45 seconds x Dips
(Ring, Matador, Bench Dips, or Strict Push-up variations)

Rest :60 seconds

B.

6 Rounds for maximum reps possible of
Work :90 x Scaled Ring Muscle-ups (Low Set-up)

Rest :60 seconds

Notes: Low Rings Scaled Muscle-up Movement = Ring Row with Muscle-up Transition directly into a Ring Dip OR
Assisted Ring Dip; ie. Toenail Dips, or leg leverage assisted

C.

6 Rounds for maximum reps possible of
Work :90 x Scaled Jumping Ring Muscle-ups

Rest :60 seconds

Notes: Rings or Bar at armpit heigh +/-.

D.

6 Rounds for maximum reps possible of
Work :90 x Bar or Ring Muscle-ups

Rest :60 seconds

Notes: Complete a sustained tempo workload of muscle-ups after a first round max rep attempt time trial. Goal subsequent rounds at 20-30% of that initial score. One approach would be selecting from Every 5 seconds, 10 seconds, 15 seconds and completing a broken down 30% volume as determined by the time trail number of reps.

Post selections and scores to comments.

“Lead Balloons”
Complete for time

Row 250m
21 x Toes-to-Bar
21 x Push Press (75/55lbs)

Row 500m
15 x Toes-to-Bar
15 x Push Press (75/55lbs)

Row 750m
9 x Toes-to-Bar
9 x Push Press (75/55lbs)

Notes: Scale the Toes-to-Bar movement to a Hanging core movement at 1:1 repetitions such as Knees-to-Elbows or Hanging Knee Raises. V-ups or Toes-to-object (medball, etc.) are also viable options for laying supine for the movement set-up and start.
Adjust load as needed; if beneficial in significant kind we may suggest, single or double Dumbbell variations for today’s Push Press exercise which may still be loaded for Rx training. Sub 1 or 2 arm Dumbbell movements at 35/20lbs and execute 21,15, and 9 reps per arm in each of the respective rounds if this applies to you. Press and Push Jerks are not in play for this one.

Rx+ 95/65 or 50/35lb dumbbells. Only one Dumbbell or similar weighted KB is 21 reps per arm as adapted for today’s training, switch sides per individual athlete’s discretion.

Post scores to comments.

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Monday 07.06.2020

By Samy Daghir / July 6, 2020 / 2 Comments
Bethany hitting her 307# PR Deadlift! YESSSSS!

Warm-up Drills
I. Run 400 to 800m or Jump Rope x 3:00
II. 2 Rounds of
5 x Hang Power Snatch (2pos.)
5 x Power Snatch
10 x PVC Passthroughs
+ 2 Rounds of
7-10 x Snow Angels
14-20 x Deadbugs
III. Mobility

Notes: Special Emphasis with Lax Ball: Anterior Shoulder, Compartment, and Pec Minor Emphasis.

Impact/Focus: Power Snatch
Warm-up as needed before completing the following 10 Rounds of Power Snatch 3-rep and 2-rep sets. Use ‘touch and go’ barbell cycling technique for today’s training.

Every :90 for 5 Rounds
3 x Power Snatch

Every :90 for 5 Rounds
2 x Power Snatch

Notes: There are ten rounds total on the :90 as described above. Warm-up to a light/moderate weight that can be Power Snatched or Hang Power nique Snatched for 5 or more repetitions, repeatedly. Today the weights selected should facilitate barbell cycling and should not be pushing the heavy weights such that positional learning for points of performance in the movement are unable to be applied (as covered in whiteboard brief). Examples of scaling the training to emphasize movement proficiency baseline establishment and development would be going as light as possible and/or adjusting the rep assignments to lower volumes as needed.

Post scores to comments.

“Freedom Fries”
7 Rounds for time of (vs 12:00 time cap)

21 x Double-unders
10 x Medicine Ball Cleans (20/14lbs)
7 x Burpees

Notes: Scaling guidance for today would be 42 x Single-unders per round, a lighter weight on the medicine ball clean, and an option to go for 5 rounds vs. the 12:00 time cap.

Post scores to comments.

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Friday 07.03.2020

By Samy Daghir / July 3, 2020 / 6 Comments
Navy Lieutenant Michael Murphy Killed In Action June 28, 2005 in Afghanistan.

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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Thursday 07.02.2020

By Samy Daghir / July 2, 2020 / 2 Comments

This Friday, July 3rd we will be running our normal class schedule of
5:30 am
6:45 am
8:00 am
4:00 pm
5:15 pm

CFNH will be closed Saturday and Sunday the 4th and 5th of July.

This year’s Independence Day HERO WOD will be “MURPH”; now that the crew is back together sharing in some outstanding company during our training. YESSSSSSSS!


Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds for quality of
10 x Dumbell Hang Clean (1-arm 5L+5R reps)
10 x Dumbbell Push Press
10 x PVC Passthroughs
III. Mobility/Yoga Poses

**ROMWOD Option provided: “Striving For More” x 12-22 Minutes**

“Frosty”
Complete for time (15:00 time cap)

Row 30/21 kcal
30 x Slamball
30 x Plank Jacks
Row 30/21 kcal
30 x Lateral Dumbbell Hops
30 x 1-arm Dumbbell Deadlift (50/35lbs)
Row 30/21kcal
30 x Abmat Sit-ups
30 x 1-arm Hang Clean to 0verhead (50/35lbs)
Row 30/21kcal

Notes: Dumbbell movements are 15 reps per side. Scale volume to 21 reps per movement as needed to facilitate getting closer to the time cap. Steady pacing today throughout movements as we approach our Independence Day “MURPH”.

Post scores to comments

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Wednesday 07.01.2020

By Samy Daghir / July 1, 2020 / 2 Comments

Warm-up Drills
I. Run 400 or
II. 2-3 Rounds of
5 x Power Clean
5 x Push Press
10 x Back Rack Lunges
10 x PVC Pass-throughs
20 x Deadbugs
III. Mobility Drills & Yoga Poses

Impact/Focus: Back Squat
Warm-up with 2-3 sets of up to 5 reps building in weight to facilitate the opening workload for the following:

6 Rounds, every 2 minutes, of the following
Back Squat x 5-5-3-3-1-1 (build across sets/reps as able)

Post scores to comments.

“Doublethink”
Complete for time
50-40-30-20-10 x Double-unders
25-20-15-10-5 x Wallball (20/14lbs)

Notes: Scale to single-unders at 2:1 for repetition conversion today.

Post scores to comments.

Skill Development
Instruction and application of the following three movements/rounds for quality.

3-5 Rounds of
3-5 x Strict Negative or Deadhang Pull-ups
:10 to :20 x Handstand Hold
or
10ft x Handstand Walk
10 x Back Extensions

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Tuesday 06.30.2020

By Samy Daghir / June 30, 2020 / 2 Comments

This Friday, July 3rd we will be running our normal class schedule of
5:30 am
6:45 am
8:00 am
4:00 pm
5:15 pm

CFNH will be closed Saturday and Sunday the 4th and 5th of July.

This year’s Independence Day HERO WOD will be “MURPH”; now that the crew is back together sharing in some outstanding company during our training. YESSSSSSSS!

Warm-up Drills
I. Run 400m or 2:00 x Jumprope
II. 3 Rounds of
7 x Russian KB Swings
7 x American KB Swings
10 x Shoulder Taps (plank)
15 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Tasked Intervals Push-ups & L-sits
The following training format flows as follows; 8 Rounds of a Push-up Movement at :20 seconds working to achieve goal reps and :20 seconds of rest. Take a :80 seconds to rest and reset before the second series of tasks. Complete 8 Rounds of an L-sit hold at :20 seconds working to achieve goal hold time with :20 seconds of rest.

8 Rounds of the following
Working for :20 seconds x Resting for :20 seconds

Pick one of the following options and complete each work interval for sustained efforts at 5, 10 or 15 rep assignments.

1. Ring Push-ups
2. Push-ups
3. Scaled Push-ups (elevated hand position or snake with negative)

Rest :80 Seconds, Then…

8 Rounds of the following
Working for :20 seconds x Resting for :20 seconds

Pick one of the following options and complete each work interval for sustained efforts at :05, :10 or :15 second hold time assignments.

1. Rings L-sit
2. Static/Paralettes L-sit
3. Scaled L-sit (floor version)

“Mario Cart”
Complete as many Rounds/Reps as possible in 15:00 of
Run 400m
12-9-6 reps of
American Kettlebell Swings (24/16kg)
V-ups/Tuck-ups

Notes: Each round has a mini 12-9-6 couplet after each Run or substitute movement/task. If inclement weather make Running substitutes necessary we will logistically utilize either 75 x Double-unders/150 x Single-unders or a 8 x 50ft shuttle sprint; total length 400ft.

Scaled format: Work 7 minutes, rest 2 minutes, work 6 minutes for a total AMRAP score. Scale weight and volume as necessary.

Post scores to comments.

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Monday 06.29.2020

By Samy Daghir / June 28, 2020 / 3 Comments

Warm-up Drills
I. Run 400m
II. Movement Warm-ups
-2 Rounds of-
5 x Barbell Deadlift
7 x Barbell Power Clean
7 x Barbell Front Squat
-2 Rounds of-
20 x Deadbugs
10 x PVC Passthroughs
III. Mobility/Yoga Poses

**Remedial full depth Front Squat hold x 1:00 to be applied where necessary for ROM efficacy)

Impact/Focus: Full Clean Triples

Complete the following workload Every :75 for 8 Rounds
3 x Clean (received in full squat position)

Notes: Warm-up to a starting weight based on the numbers from the prior three weeks of preparatory training. Today may build up to or hold at repeat sets as heavy as any weight achieved in good form in recent training sessions.

Post scores to comments.

**There will be a Row interval and technique prep session of 6:00 +/- performed prior to assaulting through the following Benchmark METCON for time.**

“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol.

Post scores to comments.

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Friday 06.26.2020

By Samy Daghir / June 26, 2020 / 3 Comments

Warm-up Drills
I. Run 400m
II. Movement sets/reps as follows:
– 2 Rounds for quality of
5 x Barbell Deadlift
5 x Barbell Sump Deadlift High Pull
5 x Barbell Front Squat
5 x Barbell Push Press
– 2 Rounds for quality of
15 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility/Yoga Poses

**Or Coach’s Choice/Spikeball Warm-up

Impact/Focus: Deadlift 5 Reps, Ascending
Warm-up as needed with sets and reps building to a starting working weight for progressing to a heavy or five rep record set on the day.
Complete up to 5 sets of five reps each, at working weight (building across sets or sustaining a moderate load).

Against an 18:00 Running Clock complete the following
Deadlift x 5-5-5-5-5 reps

Notes: Reference the weights used last week EMTOM x 10 Rounds at 3 reps each.

Post scores to comments.

“Oh-Course”
12:00 AMRAP of
Run 200m
1 x Rope Climbs
Max Reps x Handstand Push-ups
or
Cumulative :20 x Handstand Hold

Notes: Scale to Ring Rows x 12 Reps per round for the Rope Climbs today. Training history for the week and movement proficiency will be used to determine whether Handstand Push-up Reps, Handstand Push-up Hold, Pike Push-ups/Stinkbug Reps or Pike Push-ups/Stinkbug holds for :20 (cumulative) will be assigned for the Handstand workload.

Post scores to comments as rounds and reps completed.

Skill Development: Spikeballllllll!!!!!!

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Thursday 06.25.2020

By Samy Daghir / June 25, 2020 / 3 Comments

Warm-up Drills
I. Run 400 to 800m
II. 3 Rounds of
5 x Power Clean
10 x Front Rack Lunges
10 x Push Press
10 x PVC Pass-throughs
III. Mobility Drills & Yoga Poses

Impact/Focus: Front Rack Walking Lunges
Warm-up with 2-3 sets of up to 5 reps per leg (10 total) building in weight to facilitate the opening workload for the following:

Against a 15:00 Running Clock complete
5 Sets of
10 steps x Front Rack Walking Lunges (barbell from rack)

Notes: Increase weight as able, multiple sets with the same load is acceptable.

Post scores to comments.

“Dubbles”
Assault through the following for time
(20:00 time cap)

100ft x 1-arm Overhead Walking Lunges (50ft per arm)
100ft x Bear Crawl

10-9-8-7-6-5-4-3-2-1 reps of
Push-ups
Reverse Burpees

100ft x 1-arm Overhead Walking Lunges (50ft per arm)
100ft x Bear Crawl

10-9-8-7-6-5-4-3-2-1 reps of
Burpees
Toes-to-Bar or V-ups

Notes: Dumbbell weight @50/35lbs or Kettlebell weight @24/16kg for the 1-arm Walking Lunges.

Scaled Version:
For time
50ft x 1-arm Overhead Walking Lunges (50ft per arm)
50ft x Bear Crawl

10-8-6-4-2 reps of
Push-ups
Reverse Burpees

50ft x 1-arm Overhead Walking Lunges (50ft per arm)
50ft x Bear Crawl

10-8-6-4-2 reps of
Burpees
Toes-to-Bar or V-ups

Post scores to comments.

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