WOD & Blog

Savage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. Hero WOD: “Paul”
5 Rounds for time of
50 x Double-unders
35 x Knees-2-Elbows
20yds x Overhead Portage (185/115lbs)

Notes: “Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.” –via CrossFit.com

Officers Paul Sciullo and Stephen Mayhle were shot and killed after responding to a domestic disturbance call.
At approximately 7:00 AM, Officer Mayhle and Officer Sciullo received a call of a domestic disturbance between a mother and son in the Stanton Heights section of the city. When they arrived, Officer Sciullo walked into the house with Officer Mayhle behind him. Officer Sciullo asked about the disturbance and inquired about weapons in the house. As Officer Sciullo was talking to a female in the home, he was shot in the face with a shotgun, followed by a shot to the chest. Officer Mayhle retreated out of the house and turned to fire at the suspect. Officer Mayhle fired 11 shots, striking the suspect several times, but the suspect was wearing a bullet resistant vest. The suspect then produced an AK-47 that had been next to him and shot Officer Mayhle multiple times, with a fatal shot to the head.
Officer Eric Kelly, who was off-duty and returning home after his shift, heard the call and responded to the scene. The suspect, who was firing an AK-47 from the window of his home, shot and mortally wounded Officer Kelly as he exited his vehicle and attempted to aid Officers Mayhle and Sciullo. Despite being mortally wounded, Officer Kelly was able to call in the shooting and direct responding officers to the location.
The responding officers were fired upon by the suspect, but were able to pull Officer Kelly from the line of fire. One officer was shot in the hand and another officer suffered a broken leg while rescuing Officer Kelly. Officer Kelly was taken to a local hospital, where he died from his wounds.
The suspect, who was armed with several guns and protected by a bullet resistant vest, engaged responding patrol and SWAT officers in a gun battle, in which over 100 rounds were fired. After a four-hour standoff in which he was shot several times in the legs and vest, he surrendered. He was arrested and charged with three counts of aggravated homicide and assault, and sentenced to death on June 28, 2011.
Officer Sciullo had served with the Pittsburgh Police Department for a year and a half.

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ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x American KB Swings
10 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Muscle-up Transition/Ring Dips
Following movement review, athletes will complete assigned work from options below.
I. 15 x Muscle-up Transitions
II. Negatives 3-3-3-3-3-3
III. Ring Dips 6-6-6-6-6-6
IV. Static Dips 6-6-6-6-6-6

Post options completed to comments.

“Two Step”
Complete as many Rounds/Reps as possible in 6:00 of
Thrusters (95/65)
Pull-ups

Rest 3:00

Complete as many Rounds/Reps as possible in 6:00 of
Deadlift (225/155)
Burpees

Notes: For each AMRAP, with reps climbing by 2′s each round (2-4-6-8…etc.) work as high up the ascension ladder as possible before time expires.

Post scores to comments.

ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
Warm-up Drills
I. Coach’s Choice
II. 2 rounds of
25ft Waiters Walk (L)
25ft Waiters Walk (R)
10 x KB Push Press (5L/5R)
10 x Goblet Walking Lunges
III. Mobility

Impact/Focus: TGU & Pull-ups EMOTM
Complete the following for a total of 14 minutes where odd minutes are Turkish Get-ups at one rep per side (2 total) and even minutes are Toes-2-Bar:

Odd Minutes: 2 x Turkish Get-ups
Even Minutes: 7 x Toes-2-Bar

Notes: Turkish Get-ups should increase through a challenging weight progression as dictated by individual competency with the movement. Kipping technique and overall skill progressions with Toes-2-Bar will be addressed.

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“Axon Hillock”
For time
Row 500m
20 x Pistols
40 x Jumping Slambball (40/20lbs)
20 x Pistols
Row 500m

Notes: Scale to non-jumping Slambballs if morale is low.

Post scores to comments.

Skill Development
I. Muscle-up Transitions and introduction to Muscle-up Negatives
II. Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 200m
II. 6:00 Coaches Choice
III. Mobility

Impact/Focus #1: Press 5-5-5+
Work through the following sets of Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat
Against 15:00 clock, athletes work up to a heavy 2-rep Front Squat.

Front Squat 2-2-2-2-2

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WOD
5-10:00 Metabolic Conditioning

ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vines
Pike Walk
Walking Lunge/Samson Stretch
Tumbling
Etc…
II. Mobility

Impact/Focus: Power Snatch EMOTM
Athletes will warm-up as needed before competing the following workload every minute on the minute for 10:00

2 x Power Snatch

Notes: Athletes may increase weights throughout the workload as form/movement competency permits.

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“Cinniful”
6 Rounds for time of
10 x Ring Row
15 x GHD Sit-ups
45 x Double-unders

Notes: There will be a 15:00 time cap enforced for this lil gem. Get some, freaks.

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Mobility and Active Recovery
Athletes are encouraged to read and consider the following article for immediate implementation; specifically the mobility section’s guidance. Thank you to CrossFit Invictus for putting this together.
A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
NOTE ABOUT ACTIVE RECOVERY– The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…
D. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Push-ups (CFGS)
7 x Hollow Rocks
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Eustress”
Complete as many rounds as possible in 3:00 of
4 x Handstand Push-ups
6 x Power Cleans (135/95)
Rest 1 minute. Repeat for a total of 3 cycles.

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Savage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. Wodapalooza WODs
A. 5 Minutes to establish a Clean & Jerk total weight lifted x 5 attempts.

Post totals to comments.

B. 6 minute AMRAP of
2-4-6-8…etc Rep ladder
Burpee Jumping Ring Pull-up
Snatch (95/65lbs)

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IV. Hero WOD “Hammer”
5 Rounds, individually for time
5 x Power Clean (135/95lbs)
10 x Front Squat (135/95lbs)
5 x Push Jerk
20 x Pull-ups

Notes: Rest 90 seconds between rounds/efforts.

“U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.” -via CrossFit.Com

Good luck to Ann and Tom as their big day has finally arrived. We are all so happy for you both!

ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working to establish a max effort for the following snatch complex.

1 x Snatch + Hang Snatch

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“Anaconda”
Complete for time
2-2-2-2-2-2-2-2-2-2 x Deadlift (225/155)
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar
10-9-8-7-6-5-4-3-2-1 x Ring Dips

Post times to comments.

ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 200m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility

“Fight Gone Bad!” (Paleo Test #5)
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

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Skill Development
Today athletes will be working through training progressions which introduce the L-sit utilizing pazralettes, matadors, and Rings.

ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Press 1RM (Paleo Test #4)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Press.

Press 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: DB Row
Warm up as needed before completing the following workload. Increase weights with each working set.

DB Row 15-12-9-6

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning