Monthly Archives: January 2014

01.31.2014

Warm-up Drills
I. Row 2:00
II. Wallball Skee-Ball
III. Mobility

Impact/Focus: Snatch EMOTM
Warm up as needed before completing the following Snatch movements every minute on the minute for 10:00.

1 x Hang Power Snatch
1 x Hang Snatch

“No Snitches”
Complete as many rounds/reps as possible in 15:00 of:
Row 250m
10 x DB Step-ups (50/35lbs)
10 x Ground-2-Overhead (45/25lbs)

Post rounds/reps completed to comments.

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01.30.2014

Warm-up Drills
I. Row 1000m
II. 3 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Work up to a 1RM Weighted Pull-up or Chin-up. Rest 2:00 before attempting a max rep set of freestyle Pull-ups or Chin-ups

Weighted Pull/Chin-ups 1-1-1-1-1RM
Rest 2:00
Max Reps x Pull-ups

Post scores to comments.

“Karen’s Got Bounce”
Against a 20:00 Running Clock complete the following workload for time using as few sets as possible and partitioning reps/movements as necessary:
150 x Wallball (20/14lbs)
150 x Double-unders

Notes: Athletes may partition sets/reps/movements as desired over the course of this training evolution.

Post scores to comments.

Skill Development
Work through the following at your own pace, resting/scaling as needed.
6 Rnds (:10 on x :20 x Rest)
L-sit/V-sit
Rest 1:00
Then…
6 Rounds of
10 x Abwheel Roll-outs
:10 x Plank (w/wheel fully extended)

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01.29.2013

Here is a link to the CFNH Paleo Folder through Box. We will continue to add resources for everyone to enjoy. So far we’ve added the Paleo packet for the challenge starting Feb 3rd, Robb Wolf’s Paleo book, and a printable food log.

Warm-up Drills
I. Row 2:00
II. Coaches Choice AMRAP
III. Mobility

“Pick Your Poison”
Choose from one of the two workouts below. These will serve as one of the benchmark workouts for our Paleo challenge. Choose wisely.

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

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

Post workout chosen, and rounds/reps completed.

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01.28.2013

Warm-up Drills
I. Row 3:00
II. 2 Rounds for quality of:
6 x Deadhang Pull-ups (Supinated)
9 x Knees-2-Elbows
12 x Air Squats
III. Mobility

Impact/Focus: Back Squat 3RM
Warm up with 3 sets of 5 reps before completing the following workload below.

Back Squat 3-3-3-3-3RM

Post loads to comments.

“Tapeworm II”
Complete the following for time
30 x Handstand Push-ups
40 x Pull-ups
50 x KB Swings (24/16kg)
60 x Walking Lunges (Goblet Rack)
70 x Burpees

Post times to comments.

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01.27.2014

Warm-up Drills
I. 8:00 AMRAP for Quality of
1:00 x Speed Rope
8 x Split Squat Jumps (feet switch every jump)
8 x Hollow Rocks
5 x Push Press (45/30lbs)
5 x Push/Split Jerk (45/30lbs)
II. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following 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 rep load prescribed.

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

Post loads to comments.

“Jerk Block Wheelies”
For Time:
10 x Push/Split Jerk (185/125lbs)
10 x GHD Sit-ups
8 x Push/Split Jerk (185/125lbs)
20 x GHD Sit-ups
6 x Push/Split Jerk (185/125lbs)
30 x GHD Sit-ups
4 x Push/Split Jerk (185/125lbs)
40 x GHD Sit-ups
2 x Push/Split Jerk (185/125lbs)
50 x GHD Sit-ups

Post scores to comments.

Skill Development
I. Handstand Walking Practice (max distance or time)
II. HSPU’s max repetition tests (scale movements as needed)

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01.24.2014

Warm-up Drills
I. Speed Rope x 3:00
II. Indoor Rambo Run
III. Mobility

“Miles”
Complete as many Rounds/Reps as possible in 60:00 of
1 x Power Clean (185/135lbs)
2 x Front Squat (185/135lbs)
3 x Muscle-ups
4 x Handstand Push-ups
10 x Wallball Two-fers
15 x GHD Sit-ups
Row 250m

Notes: Camp Lejeune Marine killed in Iraq
CAMP LEJEUNE, N.C. — A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday.
Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said.
Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said.
Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit.
“That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.”
Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said.
“He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month.
Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler, 2, his grandmother said.

Post scores to comments.

Posted in | 3 Comments

01.23.2014

Warm-up Drills
I.Row 3 Minutes
II.Coaches’ Choice
III. Mobility

Impact/Focus: C2 500m Repeats
Complete three rounds of the following for time
Row 500m
Rest 1:30

Post each efforts score to comments.

“Small-Su II”
Complete the following for time:
75 x Burpees Jump and Touch (Rig)

Notes: Every minute on the minute execute 2 x Thrusters (95/65lbs).

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01.22.2014

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of:
7 x Medicine Ball Cleans
7 x Hollow Rocks
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Weighted Dips 5-5-5-5-5
Warm-up as necessary before working through the following Weighted Dips workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 5-rep maximum personal record.

Weighted Dips 5-5-5-5-5

Notes: Those that are still developing their Dips will be working through a combination of max rep band assisted Dips or negative ROM scaling options.

“Suffering Optional”
Complete as many reps as possible during each interval. Rest 1:00 between rounds, repeat for 3 cycles.
1:00 x Double Unders
1:00 x DB Push Press
1:00 x Box Jumps (24/20″)
1:00 x Burpees
1:00 x Ground-2-Overhead (45/25)

Post total points (reps) scored to comments.

Posted in | 5 Comments

01.21.2014

Warm-up Drills
I. Row 3:00
II. 5:00 AMRAP of
10 x KB Swings (24/16kg)
1 x Suicide Sprint
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Post loads to comments.

“Winter Advisory”
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Snatch (115/75lbs)

Post times to comments.

Posted in | 3 Comments

01.20.2014

Warm-up Drills
I. Rambo Run
II. Mobility

“Titin”
Complete 30 rounds for time
1 x Power Clean (225/135lbs)
3 x Handstand Push-ups
5 x Wallballs (20/14)

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01.17.2014

Warm-up Drills
I. Row 1000m
II. 2 Rounds of
5 x Chin-ups
10 x Wall Squats (banded; 2 inches above knees)
Max Time x L-sit (accumulate a minimum of :10)
III. Mobility

Impact/Focus: Barbell Row
Barbell Row 5-5-5-5-5

Notes: Building on the technical competency established last week athletes should feel confident in working up to heavy sets of five today.

Post sets/reps/loads to comments.

“Behavior Modification”
Choose one of the following options:
Complete 3 Rounds for time of
Run 400m
20 x H2H KB Snatch (24/16kg)
20 x KB Thrusters (24/16kg)

Post scores to comments.

Posted in | 3 Comments

01.16.2014

Warm-up Drills
I. Run 400m
II. Rambo Run
III. Mobility

Impact/Focus: Overhead Squat 3RM
Warm-up with 2-3 sets of 5-8 repetitions each before working through the heaviest 3 rep sets of Overhead Squats athletes are currently able to execute.

Overhead Squat 3-3-3-3-3RM

Post sets/reps/loads to comments.

“Disciplined Abuse IV”
For time
10 x Anyway Ground-to-Overhead (95/65lbs)
15 x Over-Unders (Rope @ 18”)
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Burpee Ground-to-Shoulder (Sandbag)
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Over-Unders (Rope hung at 18”)
10 x Anyway Ground-to-Overhead (95/65lbs)

Post scores to comments.

Skill Development
Handstand Hold x 6 Rounds of (:20 on x :10 rest)
Prone Plank x 6 Rounds of (:30 on x :20 rest)
Ring Support x 6 Rounds of (:20 on x :10 rest)

Posted in | 5 Comments

01.15.2014

Warm-up Drills
I. Run 800m (Balance Emphasis for the am)
II. 5:00 AMRAP for Quality of
2 x Turkish Get-ups
8 x KB SDHP’s
8 x KB Swings (American)
III. Mobility

“Christine”
3 Rounds for time of
Row 500m
12 x Deadlift (1xBW)
21 x Box Jumps (24”)

Notes: Scale load/box jump heights as needed for individual skill levels. Get some, freaks.

Skill Development
Complete as many Quality repetitions as possible against an 8:00 Running Clock
Pistols (alt.legs)
Once the AMRAP is complete…
50 x GHD/Abmat Sit-ups

Posted in | 3 Comments

01.14.2013

Warm-up Drills
I. Tabata Speed Rope
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Handstand Push-ups 5-5-5-5-5
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.

I. Deficit Handstand Push-ups
II. Handstand Push-ups
III. Negative Handstand Push-ups

“Stockholme Syndrome”
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running.

Post total rounds completed and lowest number of consecutive Double-unders to comments.

Posted in | 3 Comments

01.13.2013

Warm-up Drills
I. Run 800m
II. 12-9-6 reps each of:
Medicine Ball Cleans
Push-ups (CFGS)
III. Mobility

Impact/Focus: Clean & Jerk 1RM
Clean & Jerk 1-1-1-1-1RM

Notes: Work up to a heavy/PR single rep Clean & Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts. The Clean is received in the full squat position, athletes may choose between Split Jerk or Push Jerk.

Post sets/reps to comments.

“Bennett”
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24kg)

Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Post scores to comments.

Skill Development
For quality:
30 x Knees-2-Elbows/Toes-2-Bar

Posted in | 4 Comments

01.10.2013

Warm-up Drills
I. Row 3:00
II. 2 rounds of
8 x KB Swings (24/16kg)
8 x Hollow Rocks (2ct)
10 x Wall Squats
III. Mobility

Impact/Focus: Front Squat Ascension Ladder
Every minute on the minute execute the prescribed number of Front Squats (115/75lbs). On the first minute perform one Front Squat, on the second perform two Front Squats, on the third minute perform three Front Squats… Continue climbing up the ladder in this manner until the number of Front Squats can not longer be completed in the one minute window of time allotted.

Post scores to comments.

“Rise Up”
3 Rounds for Max reps of
1:00 x Box Jumps (24/20”)
1:00 x TTB/K2E
1:00 x Deadlifts (225/155lbs)
1:00 x Double-unders
1:00 Rest

Post total reps completed to comments.

Skill Development
Accumulate 2-3:00 of ring support holds.

Posted in | 5 Comments

01.09.2013

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Snatch 1RM
Warm-up as needed (3 sets of 3-5 reps) before working up to a new 1-Rep maximum personal record.

Snatch 1-1-1-1-1RM

Post loads to comments.

“Duraflame Gold”
21-18-15-12-9-6 reps for time
Reverse Wallball Shots (20/14lbs)
Clapping Push-ups

Post times to comments.

Posted in | 4 Comments

01.08.2014

Warm-up Drills
I. Speed Rope x 2:00
II. 6:00 AMRAP Rambo Run
III. Mobility

Impact/Focus: Thruster EMOTM
Every minute on the minute execute the following
2 x Thrusters (heavy)

Post loads to comments.

 

“Vim”
Complete as many rounds as possible in 16:00 of
5 x Handstand Push-ups
10 x L-sit Pull-ups
14 x DB Walking O.H. Lunges (50/35lbs)

Post training results to comments.

Posted in | 4 Comments

01.07.2014

Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

Impact/Focus: Bench Press
Select one of the following Bench Press Options
I. 1-1-1-1-1RM
II. 3-3-3-3-3RM

Post sets/reps to comments.

 

“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post scores to comments.

Posted in | 5 Comments

01.06.2014

Warm-up Drills
I. Tabata Speed Rope
II. 2 Rounds of
1 x Turkish Get-up
40ft x Overhead KB Portage
1 x Turkish Get-down
1 x KB Suitcase Deadlift
40ft x KB Suitcase Portage
III. 2 Rounds for Quality of
5 x KB Goblet Squats
5 x Power Jumps
IV. Mobility

“Icy-Rhea”
Complete the following for time
30 x KB American Swings (24/16kg)
Then…
10-8-6-4-2 reps each of
Jump Squats (95/65lbs)
Push Press (95/65lbs)
Then…
30 x KB Swings (24/16kg)

Post scores to comments.

Skill Development
3-5 Rounds of
5 x Barbell Row
21 x Abmat Sit-ups (Butterfly)

Posted in | 5 Comments

01.03.2014

Warm-up Drills
I. Tabata Speed Rope
II. 5:00 AMRAP
6 x Medicine Ball Cleans (40/20lbs)
8 x Hollow Rocks (2ct)
10 x Burpees
III. Mobility

“Deadlift Deload”
Complete the following reps based off of your 1RM Deadlift.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Snow Day”
Complete as many rounds/reps as possible in 15:00 of
6 x Squat Cleans (135/95lbs)
12 x Toes-to-Bar
24 x Double-unders

Post rounds completed to comments.

Posted in | 2 Comments

UPCOMING EVENTS