Monthly Archives: March 2014

04.01.2014

DSC_0124Warm-up Drills I. Run 1600m II. 3 Rounds of 5 x Deadhang Chin-ups 10 x Hindu Push-ups 15 x Air Squats (Wall/Band Therapy) III. Mobility Notes: 3 times around the building is just over 1600m... bring your GPSs  and b#%! about it if you want. Four reps of Turkish Get-up's per arm (beginners alternate sides each rep). Wall Squats and Banded Air Squats are for balance/equilibrium conditioning today. Chin-ups are executed with an underhand grip. "Nasty Girls" 3 Rounds for time 50 x Air Squats 7 x Muscle-ups 10 x Hang Power Clean (135/95lbs) Notes: Muscle-ups have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; 7-5-3-1 reps alternating between Pull-ups/Ring Dips. It's been very exciting seeing the old school athletes helping reinforce the banded standards of movement (ie. how to appropriately move along the color coded system as well as protocol for applying foot vs knee scaling methods). Keep killing it, freaks. Twisted special? Hmmm. Post scores to comments. Skill Development 12-9-6 reps of Toes-2-Bar/Knees-2-Elbows (strict) Hip & Back Extensions Notes: Instruction/execution should involve active shoulders hanging form the rig, hollow body position and how to hold, and execution without a kip. TTB scales to K2E, and K2E scales to Supine Leg Raises (w/hip lift at top). Hip & Back Extensions should hold for :01 with muscular control if possible at the top and bottom of each repetition. Yes, this is the snake one; hips forward of the GHD pad. Post data points to comments.
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03.31.2014

DSC_0283Warm-up Drills I. Speed Rope 8 Rounds (:20 on x :10 rest) II. 2 Rounds of 30ft Duck Walk 30ft Crab Walk 30ft Bear Crawl 10R/10L x Leg Swings 30ft Inchworms/Hollow Support III. Mobility Impact/Focus: Deadlift 3-3-3+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this 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) 3 x 70% 3 x 80% 3+ x 90% Post sets/reps/loads to comments. "Death and Taxes" For time 12-11-10-9-8-7-6-5-4-3-2-1 reps of Wallball (20/14lbs) Pull-ups *Double-under Tax TBD Notes: Every minute that elapses during the WOD adds 10 x Double-unders/20 x Single-unders to the last round. This final set of Double-unders must be completed in order to call 'time' and stop the clock. Post scores to comments.
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03.28.2014

Warm-up Drills I. Row 50kcal II. Team Med Ball Circuit 10 x Slamball Bounce Pass (40/20lbs) 10 x Abmat Med Ball Catch 10 x Partner Wallball (over rig) 10 x Lateral Med Ball Throw (20/14lbs) III. Mobility Notes: Work through the Team Med Ball circuit in teams of 2 athletes; 10 reps per athlete (20 passes). "CrossFit Games Open WOD 14.5" 21-18-15-12-9-6-3 reps for time of Thrusters (95/65lbs) Bar Facing Burpees Notes: CrossFit Games standards of movement/competitive criteria may be found here. Post scores to comments and/or Games site for validation. Skill Development Sweat profusely. Consume obscenely huge gulps of delicious oxygen. Tell tales of glory in the trenches among peers x 20:00. Glycogen rich, protein savvy post workout binge will be continuous. What? I said log your %!#5!@ scores. Please.
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03.27.2014

DSC_0250Warm-up Drills I. Run 400m II. 3 Rounds of Burgener Drill (45/30lbs or PVC) III. 10-8-6 reps of Medicine Ball Cleans (20/14lbs) Push-ups (CFGS) IV. Mobility     "Barbara" 5 rounds, each individually timed 20 x Pull-ups 30 x Push-ups 40 x Abmat Sit-ups (butterfly) 50 x Squats Notes: Rest precisely 3:00 between each round. Post scores to comments. "Hammer Stamped" 6 Rounds for time of 12 x Sledgehammer Strikes 1 x Tire Flip & Bound Notes: 6R/6L per round for the Sledgehammer Strikes. Those who are suspect with their intent/aim with the hammer will be relegated to a Slambball (40/20lbs) substitute. Post scores to comments.
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03.26.2014

photo (1)Warm-up Drills I. Row 2:00 II. 3 Rounds of 4 x KB Turkish Get-up (24/16kg) 10 x American KB Swings (24/16kg) 15 x Hollow Rocks (2ct) III. Mobility "Restriction" As many reps as possible 3:00 x Back Squat* Rest 1:00 3:00 x Power Clean* Rest 1:00 3:00 x Bench Press* Rest 1:00 3:00 x DB Snatch (50/35lbs) Rest 1:00 3:00 x Double-unders Rest 1:00 3:00 x Row (Avg.watts) Notes: Back Squat, Power Clean, and Bench Press starting guidelines: 135/95lbs. Every seven (7) repetitions during each 3:00 time trial athletes may increase weight (not mandatory) for an additional challenge. Power Cleans do not have to be touch-and-go reps. DB Snatch is right arm + left arm = 1 rep. Those proficient may substitute KB Snatch (24/16kg) with the added challenge being holding to H2H switches between arms (attempt to go 3:00 without reprieve if possible). Double-unders are 3 x Single-unders to 1 x Double-under for those new to the Speed Rope. Rowing will score average wattage at the end of the 3 minutes. Post scores to comments. Skill Development For time (extra credit): 50 x Burpee Grab-bag Post scores to comments.
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03.25.2014

DSC_0038Warm-up Drills I. Row 2:00 II. 2 Rounds of 9 Fundamentals x 5 reps each III. Mobility "Deception Tactics" For time 5 Rounds of 10 x Ring Dips 10 x Burpee Pick-ups (45/25lbs) Then... 5 Rounds of 10 x Thrusters (65/45lbs) 10 x Box Jumps (24/20'') Post scores to comments. Skill Development 8 Rounds of (:20 on x :10 rest) GHD/Abmat Sit-ups Post scores to comments.
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03.24.2014

DSC_0145Warm-up Drills I. 3 Rounds of 10 x Air Squats (Wall Therapy) 10 x Push-ups (CFGS) 10 x Hollow Rocks (2ct) II. Mobility Notes: Benches for knee slide (with or w/out wall). Power Athlete bands for external rotation of hip (wear 2 inches above knees during Air Squats). Impact/Focus: Deadlift 5-5-5+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this 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% 5 x 50% 5 x 60% 5 x 65% 5 x 75% 5+ x 85% Post sets/reps/loads to comments. "Co-Habitchuate" 5 Rounds for time Run 200m (outside only, dress warm) 7 x Burpee Squat Clean Thrusters (DB/BB*) 15 x GHD/Abmat Sit-ups Notes: Athletes may choose between Dumbbells or Barbells for Burpee Squat Clean Thrusters, taking into consideration the Push-up should be executed with hands on the bar/DB's so that the Burpee is a continuous complex that doesn't require letting go of the external weight. Weights suggesed would be 115/75lbs for Barbells and 50/35lbs for DB's. Get some. Post scores to comments.
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03.21.2014

Warm-up Drills I. Row 2:00 II. 3 Rounds of 5 x Pull/Chin-ups 7 x Hindu Push-ups 9 x Air Squats (wall therapy) III. Mobility   "CrossFit Games Open WOD 14.4" Complete as many rounds and repetitions as possible in 14:00 of Row 60kcal 50 x Toes-2-Bar 40 x Wallball (20/14lbs) 30 x Clean (135lbs) 20 x Muscle-ups Post scores to comments and/or Games site for validation. Skill Development Mash thy-selves well for recovery acceleration. DOMS, what?
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03.20.2014

DSC_0095Warm-up Drills I. Death by 30ft: EMOTM (10:00 cap) 1 x 30ft Sprint 2 x 30ft Sprints 3 x 30ft Sprints ... Continue until 10:00 or failure II. Mobility Impact/Focus: Handstand Push-ups Work through one of the following Handstand Push-up training options. I. Deficit HSPU's x 5-5-3-3-3+ II. HSPU's (CFGS) x 10-8-5-5-5+ III. Scaled HSPU's x 8-8-5-5-5 Notes: Plus sets are to failure; competitors should be practicing their kipping skills in preparation for CF Games Standard ROM HSPU's. Post selection/sets/reps to comments. "Rumplestilskins" 21-15-9 reps of Wallball (20/14lbs) Sumo Deadlift High Pull (95/65lbs) Post scores to comments. Skill Development Recover and prepare for 14.4, freaks.
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03.19.2014

DSC_0030Warm-up Drills I. Speed Rope 8 Rounds (:20 on x :10 rest) II. 6:00 AMRAP of 30ft Duck Walk 30ft Crab Walk 30ft Bear Crawl 10R/10L x Leg Swings 30ft Inchworms/Hollow Support III. Mobility Notes: The first 6 Tabata intervals of (:20 on x :10 rest) call for Single-unders/freestyle Speed Rope. The final 2 Tabata intervals of (:20 on x :10 rest) are where athletes should be working on ever tougher sets/reps x Double-unders. Impact/Focus: Snatch Ladder Every minute on the minute, increasing loads each set by 20/10lbs, execute the following 1 x Squat Snatch Notes: Starting weight options 30/45/65/95/115/135/155/185lbs. Post sets/reps/loads to comments. "Nasgaard" 3 Rounds for time Row 500m 15 x Medicine Ball Cleans (20/14lbs) 20 x Weighted Pistol (24/16kg) 20 x Clapping/Plyo Push-ups 50 x Double-unders Notes: Weighted Pistols will be scaled as necessary for those working on establishing their initial ability to execute the skill set while athletes needing a metabolic conditioning priority are encouraged to substitute 20 x DB Box Step-ups (50/35lbs). Post scores to comments.
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03.18.2014

IMG_0671Warm-up Drills I. Row 2:00 II. 10-8-6 reps of Forward Lunges (alt.legs) Lateral Lunges (alt.legs) Back Squat (45/30lbs) Push Press (45/30lbs) Deadlift (45/30lbs) III. Mobility Impact/Focus: Bar Muscle-up/Pull-up EMOTM EMOTM for 10:00 complete one of the following movement/rep schemes to the best of your ability I. Bar Muscle-ups EMOTM x 1-3 reps II. Pull-ups/Chin-ups x 3-5 reps Post scores to comments. "L.A.C.E." Complete as many rounds/reps as possible in 8:00 of 12 x Bumper G2OH (45/25lbs) 12 x Thrusters (45/30lbs) 20 x GHD/Abmat Sit-ups Rest 2:00 Then... Complete as many rounds/reps as possible in 4:00 of 6 x Bumper G2OH (45/25lbs) 6 x Thrusters (45/30lbs) 10 x GHD/Abmat Sit-ups Post scores to comments. Skill Development I. Additional Bar Muscle-up Instruction/Practice II. Post training preventative maintenance (mobility, foam rolling, mashing, etc.) Shoulders, Hips, and/or other miscellaneous Olympic Lift specific drills.
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Slide_Runnerup

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Slide_Attitude_Nation_Seminar

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Slide_10

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03.17.2014

DSC_0107Warm-up Drills I. Row 500m II. 3 Rounds of 5 x KB Sumo Deadlift High Pull 5 x Russian KB Swings 5 x American KB Swings 5 x Goblet Squats 10 x Push-ups (CFGS) 15 x Hollow Rocks III. Mobility Impact/Focus: M.E. Deadlift 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 Notes: Athletes that are currently able to pull 2 x their body weight or more will be encouraged to explore one of two training variance options for this next Deadlift strength training rotation: Sumo Deadlift or Deficit Deadlift. Post sets/reps/loads to comments. "Faith" Against a 15:00 running clock Run 800m Then... Ascend as high as possible in the time remaining 1-2-3... x Overhead Squat (95/65lbs) 1-2-3... x Ring Dips Post scores to comments.
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03.14.2014

Warm-up Drills I. Row 3:00 II. 2 Rounds 5 x Deadlift (45/30lbs) 5 x Hang Power Clean (45/30lbs) 5 x Front Squat (45/30lbs) 5 x Push Press (45/30lbs) III. Mobility "CrossFit Games Open WOD 14.3" Complete as many reps as possible in 8:00 of 10 x Deadlift (135/95lbs) 15 x Box Jumps (24/20'') 15 x Deadlift (135/95lbs) 15 x Box Jumps (24/20'') 20 x Deadlift (135/95lbs) 15 x Box Jumps (24/20'') 25 x Deadlift (135/95lbs) 15 x Box Jumps (24/20'') 30 x Deadlift (135/95lbs) 15 x Box Jumps (24/20'') 35 x Deadlift (135/95lbs) 15 x Box Jumps (24/20'') Post scores to comments/Games site for validation.
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03.13.2014

DSC_0002 (2)Warm-up Drills I. Speed Rope 8 x (:20 on x :10 rest) II. 3 Rounds of 10 x Air Squat (Wall Therapy) 5 x Back Squat (45/30lbs) 5 x Press (45/30lbs) 5 x Goodmornings/SLDL (45/30lbs) 5 x Deadlift (45/30lbs) III. Mobility "Indiscriminance Burner" As expeditiously as possible, partitioning as desired, complete the following for time: Row 50kcal 35 x Bench Press (1xBW) 50 x Box Jumps (32/24'') 30 x C2B Pull-ups 60 x KB Swings (32/24kg) Post scores to comments Skill Development At your own pace work through the following Ring based movements/holds: I. Forward Lean (read: Plank on Rings, try elevating feet/abwheel) II. Ring Support (Hollow body position, try turnout) III. L-sit on Rings IV. Competitors should be practicing CF Games Standard Muscle-ups (positive/negative practice for Kipping)
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03.12.2014

022 (4)Warm-up Drills I. Row 35kcal II. 3 Rounds 5 x Air Squat (45/30lbs) 5 x Front Squat (45/30lbs) 5 x Back Squat (45/30lbs) 5 x Overhead Squat (45/30lbs) 5 x Press (45/30lbs) 5 x Push Press (45/30lbs) 5 x Push Jerk (45/30lbs) 5 x Deadlift (45/30lbs) 5 x Sumo Deadlift High-Pull (45/30lbs) 5 x Hang Squat Clean (45/30lbs) III. Mobility "Diane" 21-15-9 reps for time Deadlift (225/135lbs) Handstand Push-ups Post scores to comments. "Broken Arrow" For time Double-unders x 5-10-15-20-25-30-35-40-45-50 3:00 x Active Rest or 3-6 sets of :20 x L-sit/Tuck Double-unders x 50-45-40-35-30-25-20-15-10-5 Notes: Time caps for ascent/descent will be 6:00 each. Active Rest will mean 'mill about smartly' from this day forth. Read Tucks as a bent leg L-sit hold while hanging from a Pull-up Bar. Post scores to comments.
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03.11.2014

photo 1Warm-up Drills I. Row 3:00 II. 3 Rounds of 3 x Deadhang Scapulae Retraction 5 x Med Ball Cleans (40/20lbs) 7 x Push-ups (CFGS) 10 x Abmat Sit-ups (butterfly) III. Mobility Impact/Focus: Prelude to a Kristian Special Against a 15:00 running clock work up to the heaviest load possible for the following: 1 x Hang Squat Clean 1 x Front Squat Notes: Each set is one rep of a Hang Squat Clean immediately followed by an additional Front Squat rep without putting the bar down. Post sets/reps/loads to comments. "The Kristian Special" For time 3 Rounds 60 x Double-unders 25 x Pull-ups 30 x Double-unders 10 x Muscle-ups 40 x Double-unders 20 x Pull-ups Post scores to comments.
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03.10.2014

DSC_0108Warm-up Drills I. Row 750m (Damper 1-3) II. Team Med Ball Congo Line x 8:00 10 x Slamball Bounce Pass (40/20lbs) 10 x Med Ball Abmat Sit-ups (20/14lbs) 10 x Med Ball Rig Toss (20/14lbs) 10 x Lateral Med Ball Throw (20/14lbs) III. Mobility Impact/Focus: Back Squat 5-3-1+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a sub-maximal starting weight. Percentages for sets and reps are derived from this 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% 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1+ x 95% Post sets/reps/loads to comments. "Honey Badgering" For time 50 x Wallball (20/14lbs) 40 x 1-Arm DB Snatch (50/35lbs 30 x Wallball (20/14lbs) 20 x DB Renegade Rows (50/35lbs) 40ft x Walk on Hands Run 400m (bumper plate overhead) 50m x Burpee Broad Jumps Post scores to comments.
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March 16th CFNH Goes to Evo Rock!

March 16th CFNH Goes to Evo Rock! All are welcome!
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UPCOMING EVENTS

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