Monthly Archives: April 2014

05.01.2014

DSC_0033Warm-up Drills
I. Speed Rope Freestyle
6 Rounds (:45 work x :15 rest)
II. 3 rounds of:
8 x 1-arm DB/KB Press (4L/4R)
8 x Hindu Push-ups
8 x Hollow Rocks
III. Mobility

Impact/Focus: Press 5-3-1+
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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Grip or Rip”
6:00 AMRAP of
Row 200m
10 x Slamballs (40/20)
Rest 2:00
5:00 AMRAP of
5 x Hang Power Cleans (135/95)
10 x Toes-2-Bar
Rest 1:00
3:00 Max distance of:
Farmer’s Carry (32/24kg)

Post rounds/reps completed to comments.

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04.30.2014

Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25 ft x Duck Walk
25 ft x Crab Walk
25 ft x Walking Lunges
25 ft x Bear Crawl
25 ft x Inchworms
III. Mobility

“MOAR Education”
For Time
5 x Rope Climbs
15 x Thruster (135/95lbs)
30 x DB Snatch (50/35lbs)
45 x Wallball (20/14lbs)
60 x Double-unders
75 x Push-ups
100 x Squat Jump & Touch (Rig)

Notes: Squat Jumps are executed as an Air Squat with a 2 handed Jump and Touch to a Pull-up Bar.

Post scores to comments.

Skill Development
For time
30-20-10 reps each of
Weighted Abmat Sit-ups (Anchored 20/14lbs)
Hammer Strikes (alt. sides)
‘Russian’ KB Swings (24/16kg)

Post times to comments.

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04.29.2014

DSC_0080 (2)Warm-up Drills

I. Run 400m
II. 6:00 AMRAP of
2 x Turkish Get-ups (1L/1R)
6 x American KB Swings
10 x Walking Lunges
III. Mobility

Impact/Focus: Back Squat 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.

“Frantic”
Complete as many rounds/reps as possible in 15:00 of
Run 200m
10 x Deadlift (225/155lbs)
15 x Bar Facing Burpees

Post rounds/reps completed to comments.

Skill Development
6-8 sets of :05-:15 of L-sit holds (or variations/scaled movements)

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04.28.2014

DSC_0006

Warm-up Drills
I. 3 rounds of
Row 250m
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
II. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following
I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps
Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

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04.25.2014

photo (2)Meet our newest on-ramp graduates!

Warm-up Drills
I. Run 400m
II. 3 rounds of
10 x Partner Medicine Ball Sit-ups (20/14lbs)
10 x Partner Wallball Toss (Over Rig)
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working up to a heavy weight in the following complex.

1 x Hang Power Snatch – 1 x TnG Snatch – 2 x Overhead Squats

Post loads to comments.

“I.P. Freely”
Complete for time:
*Run 400m
30-20-10 reps of:
Handstand Push-ups
Toes-2-Bar
Ground-2-Overhead (45/25)

*Note: Each round begins with a 400m Run

Post times to comments.

Skill Development
Attack your GOATS!

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04.24.2014

Warm-up Drills
I. Run 800m
II. 2 rounds of
7 x Deadlifts (45lbs)
7 x Squat Cleans
7 x Front Squat
7 x Press
III. Mobility

Impact/Focus: Press 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.

“Night Fury”
3 rounds of:
1:00 x Max Reps Pull-ups
1:00 x Max Reps Mountain Climbers (2 ct)
1:00 x Max Reps American KB Swings (32/24kg)
1:00 x Max Reps Burpee Box Jumps (24/20″)
1:00 Rest

Post total reps completed to comments.

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04.23.2014

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Movement
25 ft x Duck Walk
25 ft x Crab Walk
25 ft x Walking Lunges
25 ft x Bear Crawl
25 ft x Inchworms
III. Mobility

Impact/Focus: M.E. Walking Lunges
With the barbell in the back rack position, attempt to move the most weight 50ft. The weight must be taken from the floor and is only unsuccessful when the barbell hits the deck. Starting weight is 75/45.

Post loads to comments.

“Connectivity Stimulus”
3 rounds for time of
Row 500m
50 x Double-unders
25 x V-Ups

Then immediately into 3 rounds for time of
Max Reps x Bench Press (1xBW)
Run 200m

Post times to comments.

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04.22.2014

viewerWarm-up Drills
I. Run 800m
10 x Strict Pull-ups
20 x Hand Release Push-ups
50 x Abmat Sit-ups (butterfly)
10-20 x Air Squats (working therapies as needed)
II. Mobility

Notes: Partition sets/reps/running as needed; scaling movements on an individual basis.

Impact/Focus: Back Squat 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%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“PCL Elizabeth”
For time
21-15-9 of
Power Clean
Strict Ring Dips

Post scores to comments.

Skill Development: Mobility & Pre-hab
Spoiler Alert? Ok, Oly centric Thursday this week. Tomorrow will also hurt. Friday remains fun.

What?

Mash.

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04.21.2014

Boston Marathon

*Spoiler Alert: The Boston Marathon is today.
*Marathon Monday: A new CFNH Hybrid-Holiday to honor the infamous distance 26.2 miles. The facility will be available to our athletes from 10am-2pm today. Get some, freaks, Chase might enjoy the shared hardship & support by mirroring his event. Interpret in devious fashion…

Warm-up Drills
I.Run 4 x 100m (Rest x 0:30)
II. Complete in as few sets as possible
30 x Strict Pull-ups
60 x Hand Release Push-ups
15 x Hollow Rocks (2ct)
III. Mobility

“Marathon Monday”
Complete for time

Run 26.2 miles

Notes: Scale as necessary to any of the hundreds of options available under daily training archives @CrossFitEndurance.com

Post scores to comments.

Skill Development: Feast & Hydrate
Watermelon and pineapple are by far the most wonderful post endurance event treat. Those posting their training are encouraged to share the details surrounding the rituals of post exertive feedings. I might have made up the word ‘exertive’.

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04.19.2014

DSC_0136 (2)CFNH Open Gym Saturday 9-11am. Slay goats, freaks.

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04.18.2014

DSC_0001Warm-up Drills
I. Speed Rope Freestyle
6 Rounds (:45 work x :15 rest)
II. 3 Rounds of
Max Reps or 8-8-8 x
Pull-ups (Overhand/Normal Width)
Max Reps or 8-8-8 x
Push-ups (Chest to Deck/Lockout:ROM)
8-8-8 x American KB Swings (24/16kg)
III. Mobility

Notes: Freestyle means exactly that, Single/Double/Triple-unders, Boxer Shuffle, Double-Taps, any/all oldschool or preschool jumprope footwork is game on. Work steady and attempt to complete each work interval with as few trip-ups as possible. 8 reps today as well for the three Rounds of bodytweight movements; KB Swings are 8 well executed repetitions with the first being initiated by the Counter-Swing method.

Impact/Focus: Olympic Lift 1RM
Warm-up as necessary before working up to and establishing a one repetition maximum Olympic Lift: Clean & Jerk or Snatch

I. Clean & Jerk 1-1-1-1-1RM
II. Snatch 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Limitless Fran”
I. Complete as many rounds/reps as possible in 10:00
5 x Unbroken L-sit C2B Pull-up
8 x Unbroken KB Thrusters (32/24kg)

II. Complete as many rounds/reps as possible in 10:00
5 x C2B Pull-up
10 x Knees-2-Elbows
8 x DB Thrusters (50/35lbs)

III. Complete as many rounds/reps as possible in 10:00
5 x Scaled Pull-up
10 x Laying Leg Raise w/ Hip Lift (:01 hold @ top)
8 x Medicine Ball Thrusters (40/20lbs)

Notes: Medicine Ball Thrusters are simply a Wallball with no ballistic object release; use the Black Slammers for these today. Spoiler Alert… ‘Limitless’ is a title that will stipulate control/static holds during the normal ‘named’ training evolutions everyone is familiar with by now (ie Fran,etc). Thrusters should include a :01 pause at Lockout and while in the Hole (active posterior chain).

Skill Development: Inversion Conditioning
Work through the following skill sets/training options.
I. Wheelbarrels, Wallwalks, Kick to Wall, Kick to Handstand, Handstand Walking
II. Handstand Push-ups/Stinkbugs (negatives, deficit, joint track)
III. Handstand support on Rings/Paralettes/DB’s etc. (creativity vs longevity)

Notes: The above levels are not necessarily exclusive as far as selection and participation, proficient CrossFitters are encouraged to mill about smartly and enjoy the process of learning through uniquely challenging movement progressions.

Post scores to comments.

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04.17.2014

10173681_10100133560505973_6233692946510654345_n

Warm-up Drills
I. Speed Rope 6:00
Single-unders x 6 sets of
(:40 work x :20 Rest)
OR
Double-unders x 6 sets of
(:30 work x :30 rest)
II. 3 Rounds of Max Reps or 8-8-8 reps each round of
Chin-ups (Underhand/Normal Width)
Push-ups (Chest to Deck/Lockout:ROM)
Walking Lunges (alt.R/L)
III. Mobility

Impact/Focus: Press 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%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Jailbirde”
Ten Rounds for time as follows
10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
10-9-8-7-6-5-4-3-2-1 x Ring Row
5-5-5-5-5-5-5-5-5-5 x Box Jumps (24/20”)

Notes: All athletes should be stepping down from Box Jumps with one leg at a time for the following month to six weeks of plyometric/vertical building training. Set-up Ring Rows/Ring Push-ups to facilitate the most challenging Plank position/Hollow hold position possible. Athletes generally find that suspending the rings level with the edge of a plyo box or even a KB Handle to multiply the efficacy experienced through this particular training evolution. Too belt fed? Eh.

Skill Development: Pistol/One-legged Squat
http://gymnasticswod.com/content/pistol

Notes: Individual effort as time permits to practice this particular balance/coordination challenging movement.

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04.16.2014

10173681_10100133560505973_6233692946510654345_nWarm-up Drills
I. Speed Rope 6:00
Single-unders x 6 sets of
(:40 work x :20 Rest)
OR
Double-unders x 6 sets of
(:30 work x :30 rest)
II. 3 Rounds of Max Reps or 8-8-8 reps each round of
Chin-ups (Underhand/Normal Width)
Push-ups (Chest to Deck/Lockout:ROM)
Walking Lunges (alt.R/L)
III. Mobility

Notes: Double-unders or Single-unders is up to the individual athlete’s desire to improve on or acquire their Speed Rope abilities; choose the warm-up movements appropriately. Walking Lunges are 8 repetitions regardless of max rep sets or 3 sets x 8 rep options.

Impact/Focus: Press 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%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Jailbirde”
Ten Rounds for time as follows
10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
10-9-8-7-6-5-4-3-2-1 x Ring Row
5-5-5-5-5-5-5-5-5-5 x Box Jumps (24/20”)

Notes: All athletes should be stepping down from Box Jumps with one leg at a time for the following month to six weeks of plyometric/vertical building training. Scale Ring Push-ups to Regular full ROM Push-ups (see cf.com if unclear) and scale further to ‘snake’ or ‘knees’ version Push-ups as necessary for individual athletes. Set-up Ring Rows/Ring Push-ups to facilitate the most challenging Plank position/Hollow hold position possible. Athletes generally find that suspending the rings level with the edge of a plyo box or even a KB Handle to multiply the efficacy experienced through this particular training evolution. Too belt fed? Eh.

Post scores to comments.

Skill Development: Pistol/One-legged Squat
http://gymnasticswod.com/content/pistol

Notes: Individual effort as time permits to practice this particular balance/coordination challenging movement.

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04.16.2014

matt_thWarm-up Drills
I. Run 400m
II. 3 Rounds of max reps or 10-8-6 reps each round of
Pull-ups
Push-ups (ARMY ROM PT Standard)
Air Squat (wall therapy/bench for knee slide)
III. Mobility
IV. Deadlift, Power Clean & Overhead Squat sets/reps to prepare for the Hero WOD “Nukes”

“Nukes”
Complete against an 8:00 running clock
Run 1 mile
Max reps x Deadlift (315/185lbs)
Complete against a 10:00 running clock
Run 1 mile
Max reps x Power Clean (225/135lbs)
Complete against a 12:00 running clock
Run 1 mile
Max reps x Overhead Squats (135/95lbs)

Notes: U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian. [Viking version substitutes 1609m Rowing for the Running due to inclement weather].

Post scores to comments.

Skill Development
Recover well, mobility/stretching, eat, hydrate, & perpetually be changing your socks.

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04.15.2014

Warm-up Drills
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
Max Reps or 5-7 x Pull-ups
Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
Air Squat (wall therapy/bench for knee slide)
III. Mobility

Notes: Athletes working on developing their capacity to perform a deadhang Pull-up are encouraged to incorporate their normal Pull-up hand position, a wide grip version to work on developing an appropriate elbow track and shoulder girdle activation (in order to circumvent shoulders rolling forward from fatigue), and a narrow grip/chin-up (underhand) version. Try each round with a different option today and note differences and weaknesses as they present themselves. Sets have a required 5-7 rep minimum workload depending on the individual.

Impact/Focus: M.E. Back Squat
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)

Back Squat 1-1-1-1-1

Post sets/reps/loads to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/30lbs)
30 x Pull-ups

Post times to comments.

Skill Development: Pistol Practice
Athletes should spend any additional time at the end of class working on their current level of progression with Pistols. This can mean weighted pistols, unweighted, assisted to boxes (or a target), and even the ninja roll to pistol movement. Have fun freaks!

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04.14.2014

11472_543134675732536_1760273363_nA message from our comrades at EvoRock
“We will be hosting a Crossfit Climbing Challenge on Sunday June 8th from 10am – 1pm. We should have a flyer to send out tomorrow. Cost for registration for the competition will be $35 which includes rentals. We will be setting this up so that people can register online.
We are also offering a $60 5-punch pass for anyone in your group that includes free rentals. This is available for purchase immediately. More info to follow. Thanks!”
Hilary Harris, Owner
evoROCK + FITNESS, LLC
603•715•9171
www.evorock.com

Warm-up Drills
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
Max Reps or 5-7 x Pull-ups
Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
Air Squat (wall therapy/bench for knee slide)
III. Mobility

Notes: Athletes working on developing their capacity to perform a deadhang Pull-up are encouraged to incorporate their normal Pull-up hand position, a wide grip version to work on developing an appropriate elbow track and shoulder girdle activation (in order to circumvent shoulders rolling forward from fatigue), and a narrow grip/chin-up (underhand) version. Try each round with a different option today and note differences and weaknesses as they present themselves. Sets have a required 5-7 rep minimum workload depending on the individual.

Impact/Focus: Bear Complex
Complete the following sequence of movements for 5 Rounds. Using no more than 5 attempts establish the heaviest possible load each athlete is capable of moving through the entire complex.

5 Rounds of the following will equal 1 successful lift
1 x Power Clean
1 x Front Squat
1 x Push-Press
1 x Back Squat
1 x Push Press

Notes: Rest 1-1:30 between efforts.

Post sets/reps/loads to comments.

“Halal Porque”
Choose one of the following WOD options
I. Complete as many Rounds/Reps as possible in 12:00 of
5 x C2B Pull-ups
10 x Wallball (20/14lbs)
12 x H2H KB Snatch (24/16kg)

II. Complete as many Rounds/Reps as possible in 12:00 of
5 x Pull-ups
10 x Wallball (20/14lbs)
15 x American KB Swings (24/16kg)

III. Complete as many Rounds/Reps as possible in 12:00 of
5 x Scaled Pull-ups (Ring Row or Banded)
10 x Wallball (14/10lbs)
15 x Russian KB Swings (20/16kg)

Post scores to comments.

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04.12.2014

photo (2)Saturday Open Gym 9-11am

“And those who were seen dancing were thought to be insane by those who could not hear the music.”
―Friedrich Nietzsche


*SUPPORT KRISTIAN TODAY AS HE THROWS DOWN WITH FELLOW CROSSFITTERS @ CROSSFIT FREE (SALEM NH)

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04.11.2014

DSC_0020Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Squat Clean Thrusters (Barbell)
10 x Hollow Rocks (2ct)
III. Mobility

“Danny Sez”
Complete the following workload in repeating timed intervals until failure.
7 x Burpees (Jump/Clap)
7 x Pull-ups
7 x Thrusters (barbell)

Notes: Each round is against a 1:30 Running Clock; there will be chaos details awaiting those classes that need the infamous ‘Pays to be a winner’ treatment. Scaling will be be focused on adjusting the time of each interval so that athletes are able to benefit from the increase in intensity a guaranteed rest window should universally encourage. I’m honestly surprised I didn’t need to edit that last sentence 40+ times. Bring it freaks. Spoiler Alert? Choose Thruster weights wisely…

Post scores to comments.

Skill Development: Row (C2) Baseline Test
For time
Row 30kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 10kcal
Rest 1:00

Notes: Each of the Kcal workloads is individually timed, we will be showing athletes how to set-up their PM3 monitors to accommodate accurate score keeping/data recording while permitting the mind of the athlete to assault each work interval at maximal effort.

Post scores to comments.

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04.10.2014

DSC_0063Warm-up Drills
I. Run 800m
II. 30 x Burpees
or
12 x Turkish Get-ups (6R/6L)
III. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following
I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps

Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

“The Chief”
5 Rounds (3:00 on x 1:00 Rest)
Complete as many rounds & reps as possible during each work interval
3 x Power Clean (135/95lbs)
6 x Push-ups
9 x Air Squats

Notes: Ruthless modifiers today include Clapping Push-ups (scaled to Plyo-Push-ups as needed) and Jumping Lunges (athlete switches legs at the top of a plyometric vertical jump and lands in a full lunge. Alternating between Right and Left sides driving you crazy? Add the extra rep to make it ten if you’re really that upset about asymmetry in quad sweep. What?

Post scores to comments.

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04.09.2014

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
10 x Overhead Squat (BB/PVC)
8 x Push-ups (CFGS)
:10 x L-sit
III. Mobility

Notes: Overhead Squat technique review/emphasis. L-sit standards/review: Hanging from Pull-up bar, Matador Dip Station, etc. Shoulder mobility, Hip flexors, etc. when selecting mobility drills.

Impact/Focus: 800m Time Trial
2 Rounds of the following for time
Run 800m
Rest 2:00

“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Scaling up to ‘Annie Get’s Abusive’ will become an option several weeks from now. This is one of CrossFit’s traditional benchmarks, all athletes are encouraged to record a score using Abmat Sit-ups (anchored) before flirting with one of our h*llish twisted specials. Get some, freaks.

Post scores to comments.

Skill Development
Stretch, Handstand Kick-ups & Freestanding Handstand Balancing/walking (for those who missed Tuesday’s training).

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04.08.2014

Warm-up Drills
I. Row 3:00
II. 3 rounds of
7 x Deadlifts (Barbell)
7 x Power Cleans (Barbell)
7 x Front Squats (Barbell)
7 x Push Press (Barbell)
III. Mobility

Impact/Focus Training: Strict Press 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)

Strict Press 1-1-1-1-1

Post loads to comments.

“Beasts of Burden”
Complete 5 rounds for time
15-12-9-6-3 reps of x Tire Flip and Bound
10-8-6-4-2 reps of x Handstand Push-ups
10-8-6-4-2 reps of x Back Squat (BW x 1.5)

Note: Round 1 will consist of 15 x Tire Flips and Bounds, 10 x Handstand Push-ups, and 10 x Back Squats. Continue with the rep scheme above for the remaining 4 rounds.

Post times to comments.

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UPCOMING EVENTS