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WOD & Blog

Friday 05.14.2021

By Samy Daghir / May 14, 2021 / 0 Comments


Warm-up Drills

I. Run 400m
II. Dynamic Series
IV. Mobility Drills

Impact/Focus: Deadlift Wk3
Warm-up as needed before working through the following every 2:30.

Deadlift 5-5-5-5-5
(increase weights by 3.5/5/or 7% from last week)

Notes:

  • Athletes will be increasing weight from last week by one of the percentage options shown above for their 5 sets of 5 reps x Deadlift today.

Post scores to comments.

“Spicy”
Complete for time vs. a 12:00 time cap
5 Rounds of
10 x Burpees
12 x Air Squat

5 Rounds of
Bear Crawl x 40-80-120-80-40ft
12 x Slamball (30/20lbs)

Notes:

  • The 1st Round of the bear crawl & Slamball part of today’s training reads as: 40ft (20ft out + 20ft back to start line) and 12 x Slamballs, the 2nd Round is 80ft (40ft out + 40ft back to start line) followed by 12 x Slamballs, etc.
  • Rx+ adjust the Slamball weight to 30/40lbs or substitutes Hammer Strikes for 24 reps per round.
  • Rx+ also incorporates a modification to the Bear Crawl which will be covered during the whiteboard brief  for those accepting of the challenge (woof).

Included here is a Diagram of Common Squat Faults where athletes may be able to focus efforts towards improving this foundational movement’s proficiency/efficiency.

Post scores to comments.

Skill Development
**See whiteboard for guidance on training or recovery/preventative maintenance assignments and you coach for applied details (as time and the class schedule permit)

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Thursday 05.13.2021

By Samy Daghir / May 13, 2021 / 2 Comments
Some of the 530am crew rocking some unique ‘GO’-faces.

Psssst… CFNH’s Noon class returns Monday May 17th.

Get some, ninjas.

-Coach Samy

 

Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Turkish Get-up AMRAP

Complete as many total reps as possible across the following intervals;

5:00 x Max Reps Turkish Get-ups (50/35lbs)
1:00 x Rest
3:00 x Max Reps Turkish Get-ups
1:00 x Rest
2:00 x Max Reps Turkish Get-ups
1:00 x Rest

Notes:

  • Warm-up with lighter weights as needed – a minimum of a 10 rep buy in ensures a safe and prepared athlete is present for the start of the working intervals.
  • If applicable apply additional time to the Armbar Mobility Drill (w/kettlebell) and the Shoulder Capsule Moblity Drill (w/kettlebell).
  • Dumbbells or Kettlebells are viable options; the Rx guidelines of 50/35lbs and 24/16kg respectively may be scaled either lighter or heavier.

Post scores to comments.

“Albatross”
For time
Run 800m
Then…
7 Rounds of
5 x Pull-ups
7 x Reverse Burpees
Then…
Run 400m

Notes:

  • Scaling will be covered during the whiteboard brief.
  • Rx+ is 800m for the final run; 7 reps of Pull-ups and 10 reps of Reverse Burpees.
  • Rx+ Reverse Burpees have an additional component: jump to rig with both hands to complete each rep.

Post scores to comments.

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Wednesday 05.12.2021

By Samy Daghir / May 12, 2021 / 2 Comments
Michelle, Jeremy, Tina & Rob attacking their AMRAP while staring into the sun… (only they know why; they love an extra challenge. No one even blinked).

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

Impact/Focus: Press Wk3
Warm-up as needed before working through the following every 2:00.

Press 5-5-5-5-5 reps
(increase weights by 3.5/5/or 7% from last week)

Notes:

  • Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Press today.

Post scores to comments.

“Weightlifting Wednesday”

— 00:00 to 04:00 —
Row 400/300m
Then in time remaining
AMRAP of
10 x Push Press (75/55lbs)
10 x Front Squat (75/55lbs)
10 x Sumo Deadlift High Pull (75/55lbs)

Rest 1:00

— 05:00 to 09:00 —
Row 400/300m
Then in time remaining
AMRAP of
7 x Push Press
7 x Front Squat
7 x Sumo Deadlift High Pull

Rest 1:00

— 10:00 to 14:00 —
Row 400/300m
Then in time remaining
AMRAP of
5 x Push Press
5 x Front Squat
5 x Sumo Deadlift High Pull

Notes:

  • Scale weight as needed for the barbell movements.
  • Each AMRAP (3 total) have their own score today.
  • Rx+ is 95/65lbs and AMRAPs @ 4:45 work x :15 rest vs the Rx format shown above which is 4:00 work x 1:00 rest.

Post scores to comments.

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Tuesday 05.11.2021

By Samy Daghir / May 11, 2021 / 1 Comment

“The History of MURPH” Click HERE for the article from CrossFit.com

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

Impact/Focus: Breathing Ladder
Versus a 15:00 Running Clock work through one of the following breathing ladders; the breathing ladder matches 1:1 breaths to reps after each successful working set.

3-6-9-12-15 reps x Push-ups
3-6-9-12-15 reps x American KB Swings (24/16kg)

Notes:

  • Work through all the Push-up sets/breathing ladder rest intervals and then immediately begin working through the American KB Swing sets/breathing ladder.
  • Example: Perform 3 reps followed by 3 box breaths, then immediately begin the set of 6 reps, followed by 6 box breaths, etc.
  • Advanced scaling implies ratios to the breathing ladder 1:1,1:2,1:3 are all viable options, pick a training plan and hold to it for the duration of the impact focus.
  • Scaling may be adjusted weight or reps to 2-4-6-8-10.
  • Rx+ adjust rounds to 5-10-15-20-25 at the same weights or climb 1,2,3,4,5,6,7,8,9,10 reps with unbroken Push-ups and 32/24kg.

Post scores to comments.

“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 this Benchmark to 02.23.2020 (linked HERE).
  • Rx+ is “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.

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Monday 05.10.2021

By Samy Daghir / May 10, 2021 / 3 Comments

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

Impact/Focus: Back Squat Wk3
Warm-up as needed before working through the following every 2:30.

Back Squat 5-5-5-5-5
(increase weights by 3.5/5/or 7% from last week)

Notes:

Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Back Squat today.

Post scores to comments.

“Ground & Pound”
For time versus a 15:00 Time Cap

Run 200m
15 x Clean & Jerk (115/75lbs)
Run 200m
12 x Clean & Jerk (115/75lbs)
Run 200m
9 x Clean & Jerk (115/75lbs)
Run 200m
6 x Clean & Jerk (115/75lbs)

Notes: Rx+ may scale up to 400m Run distances.

Post scores to comments.

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Friday 05.07.2021

By Samy Daghir / May 7, 2021 / 6 Comments

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

Impact/Focus: Deadlift Wk2
Warm-up as needed before working through the following every 2:30.

Deadlift 5-5-5-5-5
(increase weights by 3.5/5/or 7% from last week)

Notes:

Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Deadlift today.

Post scores to comments.

“Fangs”
Complete as many rounds and reps as possible across both of the 6 minute AMRAPs.
Pick up where you left off when beginning part 2 (ie. one running score).

6:00 AMRAP
5 x Devils’s Press (2×35/20lb Dumbbells)
10 x Push Press (2×35/20lb Dumbbells)
15 x GHD/Abmat Sit-ups

Rest 1:00

6:00 AMRAP
5 x Devils’s Press (2×35/20lb Dumbbells)
10 x Push Press (2×35/20lb Dumbbells)
15 x GHD/Abmat Sit-ups

Post scores to comments.

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Thursday 05.06.2021

By Samy Daghir / May 6, 2021 / 2 Comments

Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Pull-ups & Muscle-up Conditioning
Work through one of the following training paths for today’s Pull-ups/Muscle-ups.

10 Rounds, every :60 seconds of
I. 10-9-8-7-6-5-4-3-2-1 x
Pull-ups, Scaled Pull-ups, or Ring Rows
II. 5 Rounds, every 2:00 x 10-8-6-4-2 reps
Strict Pull-ups, Scaled Pull-ups, or Ring Rows
III. 3 reps per round of Bar/Ring Muscle-ups

Post scores to comments.

“Classical Conditioning”
For time

Run 800m
Then…
5 Rounds of
7 x Front Squat (115/75lbs)
5 x Muscle-ups

Notes: Scaling options and Rx+ options will be covered during the whiteboard brief.
Example of one scaled format: Run 800m + 5 Rounds of 7 x Front Squat and 10 x Kipping Pull-ups.

Post scores to comments.

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Wednesday 05.05.2021

By Samy Daghir / May 5, 2021 / 2 Comments
Casual conversations and mobility at the 5:30am

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

Impact/Focus: Press Wk2
Warm-up as needed before working through the following every 2:00.
5 Rounds for Press, 6th Round begins and ends with a set of 5-8 Push Press.

Press 5-5-5-5-5 reps
Push Press 5-8 reps + 5-8 reps
(increase weights by 3.5/5/or 7% from last week)

Notes:

Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Press today.

Post scores to comments.

“Tabata Smash-up”
8 Rounds of (:20 work x :10 rest) for max total reps of

Tabata x Double-unders
Rest 1:00
Tabata x Push-ups
Rest 1:00
Tabata x Abmat Sit-ups
Rest 1:00
Tabata x Air Squats

Notes: Rx+ finishes with as few tabata intervals as possible to complete the total volume of Double-under reps achieved during the first 8 intervals.

Post scores to comments.

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Tuesday 05.04.2021

By Samy Daghir / May 4, 2021 / 2 Comments
Katelyn & Daniels’ Baby shower!! … post Manion WOD was a wonderful combination; celebration of life after a somber memorial for our fallen this past Saturday. Thank you to all of our crew for an amazing day.

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

Impact/Focus: Power Cleans
5:00 x Barbell and lightweight warm-up sets & individual additional mobility drills.

Every :90 x 8 Rounds

Full Clean x 2-2-2-2-2-2-2-2 (climbing weight)

Notes:

  • Emphasis will be positioning throughout the second and third pull; and efficiency mechanics for getting the hips into the receiving position.
  • Warm-up for full cleans working from an empty barbell to 50-60% of a one rep max rep record.

Post scores to comments.

“May The Fourth Be With You”
vs a 14:00 hard time cap
complete the following for time

10-9-8-7-6-5-4-3-2-1 reps of

Box Jump Overs (24/20”)
Knees-to-Elbows
Bumper Ground-to-Overhead (45/35lbs)

Notes:

  • Scale box jump heights to focus on the skill and movement of jumping.
  • Knees-to-Elbows will scale to hanging knee raises at 1:1 or V-ups at 2:1 for rep adjustments.
  • Adjust the weight on the bumper plate as needed for ideal posture and technique throughout the metcon.
  • Rx+ will be 15-14,13…6 reps with strict Knees-to-Elbows and unbroken sets needed in order to proceed to each subsequent tasks/rounds.

Post scores to comments.

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Monday 05.03.2021

By Samy Daghir / May 3, 2021 / 1 Comment

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

Impact/Focus: Back Squat Wk2
Warm-up as needed before working through the following every 2:30.

Back Squat 5-5-5-5-5
(increase weights by 3.5/5/or 7% from last week)

Notes:

Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Back Squat today.

Post scores to comments.

“Hot Gates”
For time
Row 1000m
Then…
4 Rounds of
20 x Wallball (20/14lbs)
12 x Burpees

Post scores to comments.

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