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WOD & Blog

Friday 08.07.2020

By Samy Daghir / August 7, 2020 / 3 Comments

Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
V. Barbell Technique Warm-up for position/Full Clean movement review

Impact/Focus: Full Clean EMOTM x 12:00
Warm-up as needed before working through the following sets and reps every minute on the minute of 2 x Full Clean, athletes should begin at a working weight of 40-50% of a 1 rep maximum.

6 Rounds, every minute on the minute of
2 x Full Clean (Climb as able*)

Then…
6 Rounds, every minute on the minute of
1 x Full Clean (Climb as able*)

Notes: Weight guidelines today stipulate a reference to Power Clean and Front Squat work done recently as well as individual ability to apply position over the bar and technical ability with the Full Clean movement.

Post scores to comments.

“Sans Quarter”
Complete for time
Run 200m
15 x Pull-ups
15 x Dips
15 x Squat Clean (95/65lbs)

Run 200m
12 x Pull-ups
12 x Dips
12 x Squat Clean (95/65lbs)

Run 200m
9 x Pull-ups
9 x Dips
9 x Squat Clean (95/65lbs)

Run 200m
6 x Pull-ups
6 x Dips
6 x Squat Clean (95/65lbs)

Notes: Scale Dips, Pull-ups to progression based movements per individual. Adjust load as necessary to facilitate first the movement’s function and ROM, and second the ability to execute as touch and go repetitions. The magic is in the movements today, not necessarily living by a sense of accomplishment simply from completing a task as written.

Post scores to comments.

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Thursday 08.06.2020

By Samy Daghir / August 6, 2020 / 2 Comments

ROMWOD: “Live Your Dreams”
Runtime x 14-18:00
Pigeon
Puppy Dog
Saddle
Saddle Eagle

Link to ROMWOD found HERE.

Warm-up Drills
I. Run 200 to 400m
II. 2 rounds of
7 x Sumo Deadlift (45/35lbs)
7 x Barbell SDHP
7 x Strict Press
14 x Deadbugs
III. Mobility & Yoga Poses

Impact/Focus: Strict Press Heavy / 3RM
Warm-up with 2-3 sets of 3-5 repetitions each before working through/building to the heaviest 3 rep sets of Strict Press athletes are currently able to execute.

Every 2:00 x 5 Rounds complete the following
Strict Press 3-3-3-3-3RM

Post sets/reps/loads to comments.

“Gas Pedal”
For time, Partitioned as needed:
55 x Deadlift (225/135lbs)
55 x Handstand Push-ups
55 x Toes-to-Bar
55 x Jumping Slamball
Row 1000m

Notes: 14 minute soft time cap, 18 minute hard time cap.
Scale as needed for movements to
55 x Push-ups,
55 x V-ups,
55 x Slamball/Hammer Strikes,
& Row 500m.

Post scores to comments.

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Wednesday 08.05.2020

By Samy Daghir / August 5, 2020 / 5 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Back Squat
III. Mobility & Yoga Poses

Impact/Focus: Back Squat Heavy / 3RM
Warm-up with 2-3 sets of 3-5 repetitions each before working through/building to the heaviest 3 rep sets of Back Squats athletes are currently able to execute.

Every 2:00 x 5 Rounds complete the following
Back Squat 3-3-3-3-3RM

Post sets/reps/loads to comments.

“Pyramidalist”
For time
10 x Bar Facing Burpees
15 x Medicine Ball Cleans (20/14lbs)
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Bar Facing Burpees
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Medicine Ball Cleans (20/14lbs)
10 x Bar Facing Burpees

Notes: 15 minute soft time cap, 20 minute hard time cap. Floorwipers are 2 count movements today, L+R=1 rep. 30# Medicine Ball and sets/reps peformed unbroken for rx+.

Post scores to comments.

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Tuesday 08.04.2020

By Samy Daghir / August 4, 2020 / 2 Comments

Warm-up Drills
I. Run 200m
3 Rounds of
5-7 x Gymnastic Kip (kipping practice)
7 x Russian KB Swings
14 x Deadbugs
II. Mobility & Yoga Poses

Notes: Working just the kipping position focusing on ‘scaps to extremities’ in moving the body from global arch to global hollow.

“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Notes:
Scaled “Helen” is as follows,
3 Rounds for time of
Run 200m
21 x American KB Swings (scaled KB weight)
12 x Scaled Pull-ups or Ring Rows (1:1 for reps)

Post scores to comments.

Post WOD Skill & Drills
Pick one for each round, pick the same one for all five rounds, or work through in order of all movements x 5 Rounds… get after those skills, ninjas!

5 Rounds for quality of
A. Handstand Work 1-2:00 work
B. GHD Posterior Sets/Reps

A. Select one or more of the following
10 x Shoulder Taps
15 to 25ft x Handstand Walk
:20 x Handstand Hold (Free)
:25 x Handstand Hold (Wall)

B. Complete for quality as one set of 12 reps, combined from the two movements shown
6 x Hip & Back Extensions
6 x Back Extensions
(perform as one combined set of 12 reps)

Rx+
6 x Hip & Back Extensions
6 x Glute Ham Raises)

Post training to comments.

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Monday 08.03.2020

By Samy Daghir / August 2, 2020 / 3 Comments

Warm-up Drills
I. Run 400m
II. Dynamic Mobility
II. 2-3 rounds of
5-7 x Deadhang Pull-ups
or Ring Rows
10 x Air Squats
15 x Hollow Rocks
(Wall+Bench Therapy)
III. Mobility & Yoga Poses

“Grace”
30 x Clean & Jerk (135/95lbs)

Notes: Grace is one of the fastest CrossFit benchmark workouts. Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes. Athletes should take time to drill the mechanics of each movement; working at sub benchmark weights to warm-up for 7-10 sets of 1-3 reps x Clean & Jerk (emphatically suggested…).

Post scores to comments.

Recovery + Skills & Drills:
1 x Tabata Round = (:20 work x :10 rest)

6 Rounds x Tabata Row (kcal)
– Rest 2 Rounds Tabata Intervals

6 Rounds x Tabata L-sit
– Rest 2 x Tabata Intervals

6 Rounds x Tabata Row (kcal)
– Rest 2 x Tabata Intervals

6 Rounds x Tabata Abmat Sit-ups
– Fin!

Post totals, hi’s and lo’s for scores to comments.

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Friday 07.31.2020

By Samy Daghir / July 31, 2020 / 3 Comments
Anderson & Greg are off on their new adventures together, WE WILL MISS YOU! Fair winds and following seas, (roads and highways?) we look forward to hearing of your new Wedded exploits! Stay frosty, ninjas, and Thank you for everything you’ve helped build. For both me as a friend, and this crew & Gym.

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility & Yoga Poses

Impact/Focus: Push Jerk Intervals
Complete the following workload on the :75 seconds. Weights come from the floor; emphasis will be on shoulder to overhead technique and the re-rack ability practice. Climb in weight across sets as able provided confidence and proficiency with the movement are not sacrificed.

Every :75 x 8 Rounds
2 x Push Jerk

Post scores to comments.

“Gymnasty”
Complete for time
7,6,5,4,3,2,1 x Power cleans
7,6,5,4,3,2,1 x Handstand Push-ups
21-18-15-12-9-6-3 x GHD/Abmat Sit-ups

Post scores to comments.

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Thursday 07.30.2020

By Samy Daghir / July 30, 2020 / 3 Comments

ROMWOD: “Conquer From Within”
Run time 14 or 20:00
Link found HERE.

Warm-up Drills
I. Run 200m
II. 2 Rounds of
7 x Deadlift
7 x Power Clean
7 x Front Squat
10 x Deadbugs
III. Mobility

Impact/Focus: Deadlift 7RM
Establish a 7RM Deadlift
Warm-up set/rep recommendations, based on 1 or 3 rep maximum (the bare minimum)
5 x 45%
5 x 55%
5 x 65%
3 x 75%

The above percentage based sets are derived from an athlete’s 1RM or estimated 1RM in the Deadlift.

Once adequately warmed up and prepared to begin testing out for a 7RM Deadlift; completing up to five heavy attempts.

Deadlift 7-7-7-7-7RM

Notes: There will be a 15:00 time cap on this max out lifting session today.

Post loads to comments.

“Short Division”
For time versus a 20:00 time cap

Complete the following for time
Run 400m
30 x Bumper Ground-to-Overhead (45/25lbs)
30 x Burpees (Push-up + Jump On Bumper)
Run 400m
15 x Bumper Ground-to-Overhead (45/25lbs)
15 x Burpees (Push-up + Jump On Bumper)
15 x Bumper Ground-to-Overhead (45/25lbs)
15 x Burpees (Push-up + Jump On Bumper)
Run 400m
10 x Bumper Ground-to-Overhead (45/25lbs)
10 x Burpees (Push-up + Jump On Bumper)
10 x Bumper Ground-to-Overhead (45/25lbs)
10 x Burpees (Push-up + Jump On Bumper)
10 x Bumper Ground-to-Overhead (45/25lbs)
10 x Burpees (Push-up + Jump On Bumper)
Run 400m

Notes: Warning order states a spoiler alert for “Helen” this coming Tuesday.

Scaled Version of the above WOD:
Complete the following for time
Run 200m
20 x Bumper Ground-to-Overhead (45/25lbs)
20 x Burpees (Push-up + Jump On Bumper)
Run 200m
10 x Bumper Ground-to-Overhead (45/25lbs)
10 x Burpees (Push-up + Jump On Bumper)
10 x Bumper Ground-to-Overhead (45/25lbs)
10 x Burpees (Push-up + Jump On Bumper)
Run 200m
5 x Bumper Ground-to-Overhead (45/25lbs)
5 x Burpees (Push-up + Jump On Bumper)
5 x Bumper Ground-to-Overhead (45/25lbs)
5 x Burpees (Push-up + Jump On Bumper)
5 x Bumper Ground-to-Overhead (45/25lbs)
5 x Burpees (Push-up + Jump On Bumper)
Run 200m

Post scores to comments.

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Wednesday 07.29.2020

By Samy Daghir / July 29, 2020 / 2 Comments
Bobby & Bethany bag Doublehead Mountain, YESSSSS!

Warm-up Drills
I. Row 500m
II. Dynamic Mobility
25ft Tall Duck Walk
25ft Reverse Bear Crawl
25ft Stiff Leg Bear Crawl
25ft Inchworms 
2
5ft Spider Lunge
10 x Scorpion Stretch
III. Mobility & Yoga Poses

Impact/Focus: Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 12:00 Running Clock:
5-10-15-20-25-20-15-10-5
or
5-15-25-35-45-55-45-35-25-15-5

Notes: Complete each rung on the ladder unbroken before moving on. After 2 misses complete the remainder of the round cumulatively before beginning the next rung of the ladder in unbroken attempt once again.  All the way up and down is a complete evolution.
 Single-unders attempt each round x 2 reps unbroken. Preparation for upcoming Hero WOD “Glover & McKenna” August 16th.

Post rounds completed to comments.

“Double K”
Complete for time versus a 15:00 Time Cap

Row 50/35 kcal
10-9-8-7-6-5-4-3-2-1 Reps of
Ring Dips
Box Jumps (24/20”)
Row 35/21 kcal

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Tuesday 07.28.2020

By Samy Daghir / July 28, 2020 / 3 Comments

Warm-up Drills
I. Run 400m/Row 500m
II. 2 Rounds of
5 x Jumping/Scap Pull-ups
7 x Push-ups
10 x Rev.Lunges In Place/Shrimp Squats
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Muscle-ups & Pull-ups Ascension Ladders
Complete one of the following movements for the ladder or repetitions every :45 seconds x 15 Rounds.

Missing a completed workload affords one of two options;
Either being again at the first rep assignment and attempt to climb as far or farther in the time remaining (possible to do this multiple times), or complete one to three rounds previously achieved prior to the failed round for the remainder of the work intervals if possible (athlete fails on round 10, and attempts to achieve 7 reps per round for the remaining 5 Rounds).

A. Ring Rows x 2,4,6,8…
B. Scaled Pull-ups x 1,2,3,4…
C. Strict/Kipping Pull-ups x 1,2,3,4…
D. Scaled Muscle-ups x 1,2,3,4…
E. Strict/Kipping Muscle-ups x 1,2,3,4…

Post scores to comments.

“Bougie Hopscotch”
As many rounds/reps as possible, scoring as one total AMRAP.
4 Rounds of 3:00 work x 1:00 Rest

3 x Power Snatch (95/65lbs)
3 x Reverse Burpees Over Barbell
3 x Bar Facing Burpees
9 x Knees-to-Elbows
or
12 x V-ups

Notes: If 9 plus rounds are possible athletes may opt for 135/95lbs Rx+. Toes-to-Bar, Knees-2-Elbow, or Toes-to-Rings should be executed strict if multiple rep sets as such are possible.

Post scores to comments.

Skill Development
Remedial Press/Highpull sets at light weight, 1-arm at a time. 6-8 reps per side. Assigned with priority to the kippers. See your Coach for set/rep and execution guidance after the WOD.

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Monday 07.27.2020

By Samy Daghir / July 26, 2020 / 4 Comments

Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
7 x Barbell Row
7 x Power Clean
7 x Front Squat
10 x Shoulder Taps
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and ankle range of motion (squat relative).

Impact/Focus: Front Squat 1RM
Against a 15:00 Running Clock work through 7 sets of single rep Front Squat building to a one rep maximum. Friday’s relevance to today would be upper back posture; ‘turtling’ is a foul today, we are looking for 1RM numbers that represent ideal functional capacity rather than solely the strength of the legs to stand up
(ie can the core or upper back and shoulders maintain form as well as the legs can lift the weight?).

Warm-up Sets/Reps: 3 sets x 3 reps before moving into single rep efforts.

Front Squat 1-1-1-1-1-1-1RM

Post scores to comments.

“Sunscreen”
5 Rounds for time (15:00 time cap)
15 x American KB Swings (24/16kg)
15 x Wallball (20/14lbs)
Run 200m

Post scores to comments.

Skill Development
3-5 Sets of
5-10 reps x Overhead Squat (PVC or Empty Barbell)
5-10 reps x PVC Passthroughs
Bottom of Squat ankle stretch :10 each side

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