WOD & Blog
Savage Saturday Open Gym Training
I. Make-up WODs and Goat Slaying
II. Olympic Lifting
III. Hero WOD “Ricky”
Complete as many rounds/reps as possible in 20 minutes of
10 x Pull-ups
5 x Dumbbell Deadlift (75lbs)
8 x Push Press (135lbs)
Notes: U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.
Post training/scores to comments.
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Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-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
Impact/Focus: Sumo Deadlift
Warm up as needed with three sets of 5 reps at incrementally heavier weight before completing the following workload. Increase weight across sets as form allows.
Sumo Deadlift 5-4-3-2-1RM
Post loads to comments.
“Arborization”
Complete as many rounds/reps as possible in 13:00 of
10 x DB Snatch (50/35lbs)
15 x Toes-2-Bar
20 x Goblet Walking Lunges (32/24kg)
Post scores to comments.
Skill Development
I. Pick from this week’s options that have not yet been completed; select according to personal goals or individual weak points that require remedial training to overcome. Get some, freaks.
Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-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
Impact/Focus: Sumo Deadlift
Warm up as needed with three sets of 5 reps at incrementally heavier weight before completing the following workload. Increase weight across sets as form allows.
Sumo Deadlift 5-4-3-2-1RM
Post loads to comments.
“Arborization”
Complete as many rounds/reps as possible in 13:00 of
10 x DB Snatch (50/35lbs)
15 x Toes-2-Bar
20 x Goblet Walking Lunges (32/24kg)
Post scores to comments.
Skill Development
I. Pick from this week’s options that have not yet been completed; select according to personal goals or individual weak points that require remedial training to overcome. Get some, freaks.
Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
Warm-up Drills
I. Speed Rope Intervals
4 Rounds of :45 on x :15 rest
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
II. 2-3 Rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Samson Stretch Lunges
III. Mobility
Impact/Focus: Push/Split Jerk 5-5-5-5-5
Warm up as needed (3 sets x 5 reps each) before completing the following workload.
Push/Split Jerk 5-5-5-5-5
Post loads to comments.
“Phaster”
For time
25-20-15-10-5 of
Box Jumps (30/24”)
Ring Push-ups
Notes: Scale height of Box Jumps and Push-up movements as necessary.
Post scores to comments.
Skill Development
I. Mobility
-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.
II. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
IV. Bullet Proof Shoulders
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Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
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: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Front Squat 5-5-5-5-5
Post loads to comments.
Impact/Focus #2: Good Mornings
Following movement review, athletes will work through the following sets of reps. Quality is key.
Good Mornings 8-8-8-8
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Announcements:
-Paleo Nutrition meeting Saturday October 10th
-Next On-Ramp begins Tuesday October 6th at 6pm.
Warm-up Drills
I. Row 500m (Power Curve Emphasis)
II. 3 Rounds of
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
7 x KB Sumo Deadlift High Pull
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 Pull-ups:
Odd Minutes: 2 x Turkish Get-ups
Even Minutes: 7 x Pull-ups
Notes: Turkish Get-ups should increase through a challenging weight progression as dictated by individual competency with the movement. Scaled banded Pull-ups will be 5 reps per round. Athletes working with sets of 7 x Pull-ups may choose kipping, butterfly, or Chest-2-Bar.
Post scores to comments.
“Pain Cave”
For time
10 x Power Snatch (95/65lbs)
20 x Pistols (10L/10R)
30 x Burpees
40 x GHD Sit-ups
50 x Push Press (45/35)
Post times to comments.
Skill Development: Mobility & Posterior Chain
I. Mobility
-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.
II. Posterior Chain
Complete one of the movement set/rep options below
A. Back Extensions 3×10
B. Back Extensions 3×15
C. Glute Ham Raises 3×10
Congratulations to all our athletes who completed the Tough Mudder this past weekend!
ANNOUNCEMENTS:
-October On-Ramp begins Tuesday October 6th at 6pm.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps each before completing the following workload for Back Squat.
Back Squat 8-4-4-2-2
Post loads to comments.
“Zero Barrier”
Complete for time
Run 400m
15 x Handstand Push-ups
20 x Power Clean (115/85)
Run 800m
20 x Power Clean (115/85)
15 x Handstand Push-ups
Run 400m
Post times to comments.
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Good luck to the 9 athletes we have doing the Tough Mudder today!! #crossfit #toughmudder #cfnh #cfnhsavagesociety @itslizzyb @charityanne10 @matt_derk @arporter8
Impact/Focus: Clean & Jerk 1RM
Warm-up as necessary before establishing a 1 rep maximum Clean & Jerk.
Clean & Jerk 1-1-1-1-1RM
Notes: Adjust the number of working sets as needed.
Post scores to comments.
“Some Fun With Friends”
Complete as many reps per movement as possible within the time allotted:
1:00 x Thrusters
1:00 x Abmat Sit-ups
1:00 x Bumper Plate G2OH
1:00 x Single-unders
Notes: Options for increasing the challenge level of this WOD would be 95/65lbs for Thrusters, GHD Sit-ups (weighted), KB Swings (32/24kg) or Power Cleans (95/65lbs) subbed for Bumper Plate G20H, and Double-unders in place of Single-unders.
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ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility
Impact/Focus: Thrusters EOMOTM
Warm-up as needed before completing the following workload every other minute on the minute (every 2:00) against a 14:00 clock. Increase weight with each set working to a 3-rep maximum effort.
3 x Thrusters
Post loads to comments.
“RBANS”
Complete 21-15-9 reps of
Deadlift (225/155)
Ring Dips
Post times to comments.
Skill Development
I. Mobilize
II. Complete for Quality
30 x Pistols (15L/15R)
III. CFNE Bulletproof Shoulders
ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Max Wattage Efforts
Set-up a Concept 2 Rower and work through the following
Warm-up:
Row 2 Rounds of 250m x :30 rest
2 practice attempts of:
In ten pulls or less execute a maximum wattage output
3 maximum effort attempts of:
In ten pulls or less execute a maximum wattage output
Post scores to comments.
“En Vitro”
Complete for time
Run 400m
30 x Ring Row
30 x Anchored Abmat Sit-ups
Run 400m
15 x Ring Row
15 x Anchored Abmat Sit-ups
15 x Ring Row
15 x Anchored Abmat Sit-ups
Run 400m
10 x Ring Row
10 x Anchored Abmat Sit-ups
10 x Ring Row
10 x Anchored Abmat Sit-ups
10 x Ring Row
10 x Anchored Abmat Sit-ups
Run 400m
Notes: Athletes may opt to make the Anchored Abmat Sit-ups weighted with 20/14lb Dynamax Medicine Balls.
Post scores to comments.
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