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WOD & Blog

Wednesday 03.03.2021

By Samy Daghir / March 3, 2021 / 0 Comments
The 1000th Rep… YESSSSS MEL!

Warm-up Drills
I. Foam Rolling
II. Scorpions, Yoga Poses, Cobra Push-ups
III. Mobility

Impact/Focus: ERG!
Row 500m @ Warm-up Pace
Rest 1:00
Row 500m @ Moderate Pace
Rest 1:00
Row 500m Time Trial

Reset for Interval Split ‘Drop Sets’
Attempting to hold a better pace than your 500m Time Trial complete the following for max total distance:

8 Rounds of :30 seconds max effort x :20 rest

Post 500m Time Trial score and total meters from the interval portion to comments.

“Percussive Therapy”
5 Rounds for time vs a 10:00 time cap
15 x Bumper Plate Ground-to-Overhead (45/35lbs)
15 x GHD/Abmat Sit-ups
80ft x Bear Crawl

Post scores to comments.

ROMWOD: Lower Body
(Time Permitting)
-Lizard
-Fragon
-Standing Straddle
-Pigeon

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Tuesday 03.02.2021

By Samy Daghir / March 2, 2021 / 3 Comments

Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Air Squat
7 x Deadlift
7 x Press
10 x Hollow Rocks
III. Scorpion/Yogi Sandwich
IV. Mobility

Impact/Focus: Back Squat EMOTM
Warm up to 50-60% of 1RM Back Squat. Complete the following workload every 2:00 for 5 Rounds total.

5-4-3-2-1 reps x Back Squat (climb weight as able)

Post loads to comments.

Benchmarks: “Cindy/Mary”
Choose one of the following options

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Notes:

  • Scaling will be covered during the whiteboard brief.
  • Athletes may select a time scaling option which sets the clock up as follows:
  • 1:00 x 18+ rounds
  • 1:30 x 12 rounds
  • 2:00 x 9 rounds
  • 3:00 x 6 rounds
  • Complete one (1) round of “Cindy” or “Mary” for the 18:00 total run time according to the paths provided.
  • Scaled athletes that are new to the Benchmarks may be scaled to a 14:00 AMRAP.

Post workout choice and rounds/reps completed to comments.

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Monday 03.01.2021

By Samy Daghir / March 1, 2021 / 2 Comments

Warm-up Drills
I. Row 45/35kcal
II. 2-3 Rounds of
5 x Power Snatch
5 x Snatch Balance Drill
(w/ as deep a receiving position as mobility permits)
5 x Overhead Squat
10 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility & Yoga Poses

Notes:

Special Emphasis on PVC Passthroughs as an assessment for Overhead Mobility;
Follow with lacrosse ball/wall drills and re-test for efficacy.

Impact/Focus: Snatch Triples & Doubles
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets of 2-3 reps each.

7 Rounds on the :90 seconds of

Snatch x 3-3-3-3 | 2-2-2
(Climbing weight as able)

Notes:

Begin weight @50% to 60% or heavier of a Power or Full Snatch rep record.
The Snatch moves through a full squat receiving position.
Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.
Working sets should be touch and go for today, barbell cycling emphasis review.
Athletes will also be working on the transition and change of direction from the pull into full (overhead) squat catch/receiving positions.

Post scores to comments.

“Innit”
Complete for time
30 x Double-unders
10,9,8 … 1 x Full Snatch
10,9,8 … 1 x Bar Facing Burpees

Notes: There are ten rounds in the workout, each round begins with 35 x Double-unders and descends one rep per round from a starting workload of 10 reps for Full Snatch and Burpees. Read as Round 1 is 35 x Doubles + 10 x Full Snatch + 10 x Bar Facing Burpees. Round 2 is 35 + 9 + 9 reps… Round 3 is 35 + 8 + 8 reps, etc.
Scale Double-unders to 20 reps per round or 60 x Single-unders as necessary. Power Snatch scaling with and Overhead Squat may be appropriate if weight adjustments do not facilitate the Full Snatch movement for the metcon today.

Post scores to comments.

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Friday 02.26.2021

By Samy Daghir / February 26, 2021 / 2 Comments

Warm-up Drills
I. Coach’s Choice
II. Foam Rolling Regimen
III. Mobility Series

Impact/Focus: Handstand Push-ups & Deadlift Builder
Complete the following for 5 Rounds per movement, alternating each interval. The total run time is 12:00.

Odd Intervals x [:90 seconds]
Deadlift x 5-4-3-2-1 reps, climbing weight as able

Even Intervals x [:90 seconds]
Handstand Push-ups x 3-5 reps

Notes:

Climb weight as able, either targeting a pseudo 1 rep of value for logging and basing subsequent training on… OR focus on maintaining strength gains from the previous deadlift training cycle while working heavier than the metcon weight calls for before dropping down and appreciating perspective/interpretive benefit as prep work for “21.0” below.
Technique and consistently sound mechanics of the Deadlift movement and HSPU movements take priority before encouraging workload and strength training goals.

“21.0”
Complete for time versus a 13:00 time cap, score reps and kcal as points; note scores as one number.

55 x Deadlifts (225/155#)
55 x Wall-ball (20/14lbs to 10/9ft tgt)
55 x Row (kcal)
55 x Handstand Push-ups

Notes: Complete all of the assigned reps or kcal before moving onto the next task. Mark scores at 13 minutes if athletes opt to work through to a hard time cap of 18:00.

Post scores to comments.

“Team Option 21.0”
Complete for time, athletes divide each movement evenly for 55 reps each. Alternate at the teams’ discretion during each of the four stages. All reps or kcal must be completed by both athletes before proceeding onto the next task. Time Cap for two athlete teams is 20:00.

110 x Deadlifts (225/155#)
110 x Wall-ball (20/14lbs to 10/9ft tgt)
110 x Row (kcal)
110 x Handstand Push-ups

Post scores to comments.

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Thursday 02.25.2021

By Katelyn / February 25, 2021 / 2 Comments

Warm-up Drills
I. Row 500m
II. 3 Rounds of
4 x Turkish Get-ups
10 x Hollow Rocks
III. Mobility Drills

Impact/Focus: Turkish Get-ups & Pull-ups
Warm-up as needed before working through the following for quality and movement development;

Vs 12:00 Time Cap

5R+5L x Turkish Get-ups
12 x Pull-ups
4R+4L x Turkish Get-ups
10 x Pull-ups
3R+3L x Turkish Get-ups
8 x Pull-ups
2R+2L x Turkish Get-ups
6 x Pull-ups
1R+1L x Turkish Get-ups
4 x Pull-ups

Post total for each completed to comments.

“Persephone Precursor”
Complete for time vs. a 12:00 Cap

50 x Dumbbell Ground-to-Overhead (alt.arms)
40 x GHD Sit-ups
30 x Burpee Box Jump Overs
20 x Toes-to-Bar
10 x Reverse or Inverted Burpees

Post scores to comments.

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Wednesday 02.24.2021

By Samy Daghir / February 24, 2021 / 0 Comments
YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!

Warm-up Drills
I. Indoor Run
II. 3 Rounds of
5 x Clean & Jerk (full squat)
10 x Hollow Rocks
III. Mobility Drills

Impact/Focus: Clean & Jerks + Barbell Cycling
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets of 2-3 reps each.

6 Rounds on the :90 seconds of

Clean & Jerk x 2,2,2 | 1,1,1

Then… Drop to a Met Con appropriate or multiple rep capable weight and complete the following;

4 Rounds of (:30 work x :90 rest)

Clean & Jerk x Max Reps

Notes:

  • Beginning weights @50% to 60% of a Push Jerk or Clean & Jerk 1rm.
  • Athletes confident in the lifts today may climb across sets and reps seeking and destroying a new one rep record if they so desire.
  • Emphasis on developing stamina and strength in anticipation of personal rep record tests in the future; climb each set or two.
  • Learning, movement efficiency, work output & barbell cycling priorities should work all sets and reps at the same weight across; refining technique(s) and proficiency as able throughout.
  • Recent Training Examples to reference would be;
  • 09.21.2020 (link found HERE)
  • 02.01.2021 (link found HERE)
  • 02.08.2021 (link found HERE)

Post scores to comments.

“Vying Variables”
Climb as high up the Ascension Ladder as possible working as follows;

8:00 AMRAP of

Wallball (20/14lbs) x 5,10,15…
Dumbbell Devil’s Press (35/20lbs) x 3,6,9…
Clean & Jerk (115/85lbs) x 1,2,3…

2:00 REST; then continue with…

6:00 ARMAP of

Wallball x … carry on w/+5 reps per round
Dumbbell Devil’s Press x … carry on w/ +3 reps per round
Clean & Jerk x … carry on w/ +1 rep per round

Notes:

  • Wallball climbs 5 reps per round, Dumbbell Devil’s Press climbs 3 reps per round, Clean & Jerk Climbs one rep per round.
  • Continue in the 6:00 AMRAP from where athletes stopped for their two minute rest period.
  • Scaling, Rx+ protocol, the Rx# (Octothorpe) protocol, and a surprise variable will be covered during the whiteboard brief prior to gear and athlete set-up/metcon movement warm-ups.
  • Spoiler Alert: Why not try out a whole new exercise called the Savage Slinky in place of those darn tough DB Devil’s Presses today…

Post scores to comments as total reps completed for both AMRAPs as one number.

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Tuesday 02.23.2021

By Samy Daghir / February 23, 2021 / 3 Comments

Warm-up Drills
I. Jumprope 3-5 sets of
:30 x Single-unders
II. 3 Rounds of
10 x Air Squat
10 x Push-ups
10 x Hollow Rocks
II. Scorpion Sandwich & Yoga Poses
III. Mobility Drills

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes:

  • Anchor feet for the Abmat Sit-ups with dumbbells.
  • There is a hard 12:00 time cap for today’s benchmark.
  • Compare scores to 07.21.2020 (linked HERE).
  • Rx+ is a unique option…
    “Iron Annie”
    For time
    50-40-30-20-10 reps of
    Double-unders
    Abmat Sit-ups (butterfly)
    Then…
    10-20-30-40-50 reps of
    Double-unders
    Anchored Abmat Sit-ups (w/2 x Dumbbells)

Post scores to comments.

Skill & Accessory EMOTM
Select from the rep options and complete for quality within the time allotted, scale movements as necessary.

4 Rounds (scaled 2-3 Rounds)
1:00 x 8/12 reps of Hip Extensions
1:00 x 8/12 reps of Push-ups
1:00 x 8/12 reps of 1-arm Dumbbell Row
(reps are 8+8 for R+L)
2:00 x Couch Stretch
(1 min per leg; hip flexor emphasis)

Notes:

  • Feeling frisky today? Max Reps for the Push-ups each round and matched with reps per arm of the 1-arm dumbbell Row would be well suited.

Post training results to comments.

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Monday 02.22.2021

By Samy Daghir / February 22, 2021 / 1 Comment

** CFNH IS OPEN NORMAL HOURS TODAY, PLEASE TAKE CARE AND STAY SAFE COMMUTING! **

Warm-up Drills
I. Row 45/35kcal
II. 2-3 Rounds of
5 x Power Snatch
5 x Snatch Balance Drill
(w/ as deep a receiving position as mobility permits)
5 x Overhead Squat
10 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility & Yoga Poses

Notes:

  • Special Emphasis on PVC Passthroughs as an assessment for Overhead Mobility;
  • Follow with lacrosse ball/wall drills and re-test for efficacy.
  • Additional cueing on foot movement and positions from the jump to receiving position and relationship/similarity to stance width with the Overhead Squat and Snatch Balance exercises.

Impact/Focus: Overhead Squat
Warm-up as needed before working through the following sets/reps; see notes below to determine whether climbing weight and what range of loads to use are most appropriate on the day’s training.

Every 2:00 x 5 Rounds of

Overhead Squat x 3-3-3-3-3 reps

Notes:

  • Experienced athletes may execute training at Rx+ today via climbing weight across sets and reps with working weights beginning at 75-80%.
  • The Rx approach today will be sets and reps at the same challenging weight across.
  • Foundations development will emphasize strength development for the Squat basics first and foremost before approaching the Overhead component and staying on the lighter side until confidence and a baseline of work capacity with the movement have been practiced and refined.
  • The Snatch Balance Drill utilized in the warm-up sequence is valuable for developing confidence and ability to safely take the bar from the rack and set-up for the Overhead Squat (Power or Full receiving position).

Post scores to comments.

“Whackamole”
Against a 15:00 Running clock work through the following

0:00 to 5:00

Row 30/20kcal
In the time remaining
AMRAP of
6 x Overhead Squat (95/65lbs)
6 x Pull-ups

5:00 to 10:00

Row 30/20kcal
In the time remaining
AMRAP of
9 x Overhead Squat (95/65lbs)
9 x Pull-ups

10:00-15:00
Row 30/20kcal
In the time remaining
AMRAP of
12 x Overhead Squat (95/65lbs)
12 x Pull-ups

Notes:

  • Scaling for today’s metcon will be covered during the whiteboard brief.

Post scores as rounds and reps completed for each of the three stages to comments.

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Friday 02.19.2021

By Samy Daghir / February 19, 2021 / 3 Comments

** CFNH IS OPEN FOR NORMAL HOURS OF OPERATION TODAY.
PLEASE DRIVE SAFE IN THE SNOW/INCLEMENT CONDITIONS! **

Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
5 x Deadlift
5 x Front Squat
7 x Push-ups
10 x Hollow Rocks
10 x PVC Passthroughs
III. Scorpion Sandwich & Mobility

Impact/Focus: Deadlift & Wallball Ascension EMOTM
Warm-up for Deadlift & Wallball, selecting an appropriate working weight from the options below and climbing the rep ladder alternating movements.

Every minute on the minute for 12:00 total;

Odd Minutes:
2-4-6-8-10 reps x Deadlift (225/155lbs)

Even Minutes:
5-10-15-20-25 x Wallball (20/14lbs to 10/9ft targets)

Notes:

  • Scale weight or reps for Wallball as needed by climbing reps each round to a challenging unbroken set and sustaining that for duration if the increase in reps becomes unmanageable in later rounds.

Post scores to comments.

“Infinity Chipper”
Complete as many Rounds and Reps as possible in 15:00 of
20 x Wallball (20/14lbs)
20 x GHD Sit-ups
20 x Sumo Deadlift High Pull (75/55lbs)
20 x GHD Sit-ups
20 x 1-arm Dumbbell Clean & Jerk (50/35lbs)
20 x Russian Twists (20/14lbs)

Notes:

  • Scaling will be covered during the whiteboard brief.
  • Bring the lumber, ninjas.

Post scores to comments.

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Thursday 02.18.2021

By Samy Daghir / February 18, 2021 / 1 Comment
Abe and Jay enjoying some ham time…

Warm-up Drills
I. Row 500m
II. Foam Rolling Regimen
III. Scorpion Sandwhich
IV. Mobility

Notes: Overhead Mobility Emphasis with Foam Rolling and Mobility Drills.

Impact/Focus: Pull-Push EMOTM
Warm-up for Strict Pull-ups and Push-ups or Ring Dips, selecting the Push movement component athletes will also use for the following Met.Con.

Every minute on the minute for 12:00 total work through the following;

Odd Minutes: 5 to 10 reps x Strict Pull-ups
Even Minutes: 5-8 x Strict Ring Dips or 10 x Push-ups

Notes:

  • Complete a repeatable rep load for as many total reps per movement as possible.
  • Ensure the Push component matches the movement selected for the following metabolic conditioning (met.con.) below.
  • Rx+ would be 2-3 x Muscle-ups on the bar or Rings every minute x 10 of the 12 rounds.

Post scores to comments as total reps per movement.

“Crash Bandicoot”
Complete 5 Rounds for time of
5 x Power Clean (135/95lbs)
10 x Ring Dips or Push-ups
15 x Box Jumps (24/20”)

Notes:

  • Scale movements as possible to facilitate unbroken sets for the Power Cleans.
  • Select the same Push movement that was executed above in the Impact/Focus portion of training.
  • Scale Box Jump heights or just a box Step up as needed.

Post scores to comments.

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