Monthly Archives: May 2014

05.30.2014

10174847_1586108194946957_8317000256253074909_nAs most of you may know Friday will be Kristian's last day as a trainer at CFNH. He has taken a job with Dyn and will be entering the corporate world. Don't worry he'll still be slaying WODs along side you all. It has been a pleasure to be a colleague, coach, and athlete along side him for the past year. We wish him nothing but the best in his future career path. Thank you sir. Warm-up Drills I. Speed Rope x 3:00 (Freestyle) II. 3 rounds of 5 x Pull-ups (Deadhang) 10 x Hindu Push-ups 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Hang Snatch Today's focus will be on technique over weight. Instruction will be given as warm up. A. Hang Squat Snatch 1-1-1-1-1 B. *Hang Squat Snatch 1-1-1 (at starting weight of A) Note: Athletes will start at ~50lbs under your goal max weight and climb 10lbs every attempt. After climbing to their goal weight athletes will then complete 3 single reps at their starting weight to dial in their technique. "Moguls" Complete as many rounds/reps as possible in 15:00 of 5 x Handstand Push-ups 20 x Plyo Skiers (10L/10R) 10 x Ring Rows Notes: Plyo Skiers VIDEO DEMO: Plyo Skiers Post rounds/reps completed to comments.
Posted in | 1 Comment

05.29.2014

DSC_0287Warm-up Drills I. Run 400m I. 6:00 Dynamic Mobility 25ft x Crab Walk 25ft x Inchworms 25ft x Spider Walks 25ft x Lateral Lunges 10 x Scorpion/Cobra Stretch (5L/5R) Impact/Focus: Push Press The following workload is based off of 5RM from 05.08.2014. Warm up as needed. 5 x 70% 5 x 80% 3x5 x 90% "Bruised?" 5 rounds for time 10 x Power Cleans (135/95) 10 x Burpees Post times to comments. Recover and support your fellow athletes. Starting 5:00 from last athlete to complete "Bruised" "Have a Seat" 3 rounds of :30 x Wall Sit (Medicine Ball on Legs) 1:00 x Max Reps Wallballs (20/14lbs) Post total reps completed to comments.
Posted in | 2 Comments

05.28.2014

Warm-up Drills I. Run 400m II. 6:00 AMRAP of: 10 x Wallballs (20/14) 40ft x Bear Crawl 10 x Burpees 40ft x Walking Lunges III. Mobility Impact/Focus: Front Squat 5x3 Warm up with 3 sets x 5 reps each. Complete the following workload below with one chosen weight after completing the warm up sets. Front Squat 3-3-3-3-3 Post loads to comments. "Armored Sheek"  For Time 100 x Double Unders Then 3 rounds for time of: 10 x Barbell Front Rack Walking Lunges (5L/5R)(135/95lbs) 21 x GHD/Abmat Sit-ups Then 100 x Double Unders Post times to comments.
Posted in | 3 Comments

05.27.2014

10417798_700384723340863_5796852904640777167_nThank you to all those who came out for "Murph" yesterday. It was great to see so many people push themselves to new limits. Warm-up Drills I. Row 2:00 II. 3 rounds of 6 x 'American' KB Swings (24/16kg) 8 x KB Thrusters 10 x Hollow Rocks III. Mobility Impact/Focus: Turkish Get-ups Athletes will spend 5-10 minutes with movement instruction, review, and warm-up before completing the following workload. Perform 2 x Turkish Get-ups (1L/1R) every minute on the minute for 8:00. Weights may increase each set if form allows. Notes: Athletes can experiment with using the green slamballs for the Turkish Get-up movement for a different twist. Post loads to comments. “Memory Jump” Complete the following against a 15:00 running clock Row 750m Then in remaining time, complete as many rounds/reps of 9 x American KB Swings (32/24kg) 9 x Jumping Slamballs (40/20lbs) 9 x Box Jumps (24/20”) Post scores to comments.
Posted in | 3 Comments

05.26.2014

Murphy-CourageMemorial Day "Murph" Hours: 10:00am-2:00pm. Just as we've done over the past several years, we will be running heats of "Murph" with the last heat starting at 1pm. Vests and Gas Masks can be provided to those that ask. There will also be scaled versions of the workout available as well. Warm-up Drills I. Individual Warm-up and Mobility "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments.
Posted in | 4 Comments

05.23.2014

DSC_0214Warm-up Drills I. Speed Rope x 2:00 (Freestyle) II. 2 rounds of :30 x Handstand Hold (Wall) 10 x Burpees 10 x Abmat Sit-ups III. Mobility Impact/Focus: Push/Split Jerk Warm up with 3 sets x 5 reps before completing the workload below. Push/Split Jerk 2-2-2-2-2 Notes: Athletes should focus on technique before adding weight. Those interested in learning the Split Jerk are encouraged to focus on the footwork required for this olympic movement. Bar will be taken from either the rack or jerk boxes. Post loads to comments. "Rollie Poly" Complete as many rounds/reps as possible in 14:00 of 1 x Hollow Complex 10 x Strict Dips 12 x Pistols (alternating) Notes: The hollow complex consists of 10 x Hollow Rocks, rolling to the left on your stomach, then completing 20 x Supermans, rolling back to you back, and completing another 10 x Hollow Rocks. Feet and hands do not touch the ground. Post rounds/reps completed to comments.
Posted in | 4 Comments

05.22.2014

DSC_0267Today's workout format will be a little different than normal with the "WOD" being first on the list followed by the Impact/Focus training. Don't freak out, this is done for a reason. Warm-up Drills I. Row 3:00 II. 6:00 Dynamic Mobility 5 x Pull-ups (Deadhang) 25ft x Duck Walks (PVC Overhead) 25ft x Bear Crawl 25ft x Inchworms 10 x Leg Swings (Forward/Lateral) Scorpion/Cobra Stretch III. Mobility “Nancy” 5 rounds for time Run 400m 15 Overhead Squats (95/65lbs) Notes: Those looking for an addition "sting" can take on the "Nasty" version of this benchmark WOD that is on the whiteboard...get some freaks. Post scores to comments. Impact/Focus/Skill Development: Good Mornings Warm-up as needed before completing the following rep scheme. Athletes will only increase their weight if form is held throughout the entire range of motion. Good Mornings x 8-8-8-8 Post loads to comments.
Posted in | 2 Comments

05.21.2014

DSC_0109Announcement: Memorial Day Hours will be 10:00am-2:00pm Warm-up Drills 10:00 Athletic Warm-up Jog/Sprints High Knees Butt Kicks Shuffle Karaoke Etc… II. Mobility "Tha Chippah" For time 50 x kCal Row 40 x Wallballs (20/14lbs) 30 x Renegade Rows (50/35) 20 x Box Jumps (30/24") 10 x Handstand Push-ups Post times to comments. Skill Development Bulletproof Shoulders (Courtesy of CFNE) Video Demo: Bulletproof Shoulders
Posted in | 4 Comments

05.20.2014

DSC_0058Warm-up Drills I. Run 800m II. 3 rounds of 8 x Sumo Deadlift High Pulls (24/16kg) 8 x KB Swings 8 x Medicine Ball Cleans (40/20lbs) III. Mobility Impact/Focus: Power Clean EMOTM Warm up as needed before completing 2 x Power Cleans every minute on the minute for 8:00. Athletes should be aiming to use 80% of their Power Clean 1RM for weight. EMOTM x 8 2 x Power Clean (80% 1RM) Post loads to comments. "Tabata Haven" Tabata x Pull-ups Rest 1 minute Tabata x 'American' KB Swings (32/24) Rest 1 minute Tabata x Shoulder-2-Overhead (95/65) Rest 1 minute Tabata x Abmat Sit-up Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score the least number of reps performed for all movements except the Rower, which is scored by total meters. Post individual movement scores and totals to comments.
Posted in | 4 Comments

05.19.2014

photo-1Congratulations to Romel for graduating from Mount Washington College this past weekend. We are very proud of you. Warm-up Drills I. Run 400m II. 6:00 AMRAP of 1 x Dot Drill (5 drill sequence) 5 x Hindu Push-ups 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat 1RM Warm up with 3 sets x 5 reps. Athletes will then attempt to reach a new 1RM Back Squat for our upcoming strength cycle. Back Squat 1-1-1-1-1RM Notes: Athletes who found their 1RM on Saturday will have a choice from either Back or Front Squat singles as outlined on the board. Post loads to comments. "Commencement" Complete as many rounds/reps as possible in 12:00 of 12 x Burpees 12 x Toes-2-Bar 40 x Double-Unders Post rounds/reps completed to comments.
Posted in | 2 Comments

05.16.2014

Warm-up Drills I. Run 400m II. 3 rounds of 5 x Overhead Squats (45/PVC) 7 x Klokov Presses 10 x Hollow Rocks III. Mobility Impact/Focus: Hang Snatch Athletes will go through instruction on the Hang Snatch before completing the workload below. Each repetition will begin with a 2-second hold in the hang position (top of knee). Hang Snatch 2-2-2-2-2 Post loads to comments. "Is A Booger a Carb?" Complete as many rounds/reps as possible in 6:00 of 6 x C2B Pull-ups/Chin-ups 8 x Slamballs (40/20lbs) 10 x Medicine Ball Cleans Rest 2:00 Complete as many rounds/reps as possible in 6:00 of 6 x Sumo Deadlift High Pulls (32/24kg) 8 x Push-ups 10 x Tuck-ups Rest 1:00 Against 2:00 Clock Max Distance x Walking Lunges (Goblet Rack)(32/24) Post rounds/reps completes to comments.
Posted in | 2 Comments

05.15.2014

DSC_0043Warm-up Drills I. Row 2:00 II. 3 rounds of 7 x Deadlifts (45lbs) 7 x Power Cleans 7 x Front Squats 7 x Press III. Mobility Impact/Focus: Push Press 5x5 Warm-up as needed before completing the following workload. Athletes should use their Push Press 5RM from 05.08.2014. Push Press 5x5 @ 90% of 5RM Post loads to comments. "Space Battles" 5 rounds for time of: 10 x Front Squats (155/115lbs) 10 x KB Snatches (alt L/R) (32/24kg) 10 x Burpee Box Jumps (30/24) Notes: Front Squat reps will be taken from the floor. Athletes not yet proficient with the kettle bell snatch movement may substitute dumbbell snatches (50/35lbs). Post times to comments.
Posted in | 3 Comments

05.14.2014

DSC_0074Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 5 x Pull-ups (Deadhang) 25ft x Duck Walks 25ft x Inchworms 25ft x Spider Crawls 25ft x Lateral Lunges Scorpion/Cobra Stretch III. Mobility Impact/Focus: Muscle-up Progression Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement. Pull-ups/Static Dips Pull-ups/Ring Dips Muscle-up Transition Work Deadhang Muscle-ups Muscle-ups (CFGS) "Controlled Calculus" For time 10-9-8-7-6-5-4-3-2-1 reps of x Thrusters (95/65lbs) 10-9-8-7-6-5-4-3-2-1 reps of x KB Swings (32/24kg) 20-18-16-14-12-10-8-6-4-2 reps of x GHD/Abmat Sit-ups Post times to comments.
Posted in | 3 Comments

05.13.2014

photoWarm-up Drills I. Run 400m II. 12-9-6 reps of 'American' KB Swings (24/16kg) Medicine Ball Cleans (20/14lbs) Wallball Shots (20/14) III. Mobility Impact/Focus: Back Squat 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. "Water Trapezius" For time 75 x Double unders Then... 8 rounds of 10 x Cal Row 5 x Strict Handstand Push-ups Post times to comments.
Posted in | 3 Comments

05.12.2014

10268575_10201954227760511_2665263495216839103_nWe want to congratulate Nurpeis and Eralp on their graduation from SNHU. We are very proud of their accomplishment. If anyone else has a recent graduation please let us know! Warm-up Drills I. Speed Rope x 2:00 II. 6:00 AMRAP of 8 x Hindu Push-ups 8 x Split Jumps (4L/4R) 8 x Box Jumps III. Mobility "Zombie Circus" Step right up for 30:00 of fun. Today's workout will test your speed, strength, agility, coordination, and determination. Want to know more? You'll have to come find out... Score you ask? The only object of the game is to finish the tasks that are presented to you. Skill Development Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.
Posted in | 1 Comment

05.09.2014

Warm-up Drills I. 3:00 x Speed Rope II. 3 rounds of 10 x Partner Medicine Ball Sit-ups (20/14lbs) 10 x Partner Medicine Ball Hand off (Back-to-back) 10 x Partner Wallball Toss (Over Rig) 10 x Partner Lateral Toss (15ft) III. Mobility Impact/Focus: Hang Clean Warm up as necessary before performing the Hang Clean in sets of 3 reps. Hang Clean 3-3-3-3-3 Notes: Perform each rep with 3 second pause each rep just above the knee. Work to a 3RM if form allows. Athletes are allowed to drop each rep and reset quickly. Post loads to comments. "Sugar Intolerant" For Time 200m Run 14 x Deadlift (60% of 1RM) 15 x Slamballs (40/20lbs) 400m Run 10 x Deadlift (70% of 1RM) 15 x Slamballs (40/20) 600m Run 6 x Deadlift (80% of 1RM) 15 x Slamballs (40/20) Post times to comments.
Posted in | 5 Comments

05.08.2014

Warm-up Drills I. Run 400m II. 3 rounds of 4 x Turkish Get-ups (2L/2R) 8 x Goblet Squats (24/16kg) 8 x KB Thrusters III. Mobility Impact/Focus: Push Press 5RM Warm-up with 3 sets x 5 reps before working up to a 5 rep maximum lift for Push Press. Push Press 5-5-5-5-5RM Post loads to comments. "Barbell Gymnastics" Complete 21-15-9 reps of Power Snatch (115/75lbs) Toes-2-Bar Burpees Post times to comments.
Posted in | 4 Comments

05.07.2014

Warm-up Drills 10:00 Athletic Warm-up Jog/Sprints High Knees Butt Kicks Shuffle Karaoke Etc... II. Mobility Impact/Focus: Barbell Row Warm-up as needed before completing the following workload. Weights may increase as form permits. Barbell Row 5-5-3-3-3 Post loads to comments. "Heaving Practice" Against a 12:00 clock, climb as high as possible of: 5-10-15-20-25-30...reps of Reverse Wallball Shots (20/14) *5 x Box Jumps (24/20) *Note: At the end of each set athletes will bear crawl to their Box and complete 5 x Box Jumps. They will then bear crawl to their Wallball stations. Post rounds/reps completed to comments. Skill Development Accumulate 3:00 of L-sit Ring Support. 50 x Back Extensions (Snake) Mobilize, foam roll, rest. You won't want to miss the end of the week! Fun awaits...
Posted in | 2 Comments

05.06.2014

DSC_0043 (2)Warm-up Drills I. Row 500m II. 6:00 Dynamic Mobility 25ft x Inchworms 25ft x Spider Crawls 25ft x Lateral Lunges Scorpion Stretch 10 x Leg Swings 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 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. "Tabata Flourish" Complete a 1000m Row in as few ”Tabata” intervals as possible. 8 rounds of (:20 work x :10 rest) x Double Unders Complete a 500m Row in as few ”Tabata” intervals as possible. 8 Rounds of (:20 work x :10 rest) x GHD/Abmat Sit-ups Then... Run 400m (Sandbag Carry) Notes: Immediately move from Rowing to Double Unders, Double Unders to Rowing, and Rowing to GHD/Abmat sit-ups. There is no prescribed break time during the WOD outside the :10 rest intervals. Attack this painfestival without reservation, ESPECIALLY THE ROW INTERVALS. Feel free to play with the damper settings to find the optimal pace. Post # of rounds needed to complete each rowing piece and low scores for Double Unders and GHD Sit-ups. 400m sandbag portage is timed separately.
Posted in | 6 Comments

05.05.2014

DSC_0093 (2)Warm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Klokov Press Today we will be teaching a new accessory movement for the overhead position. Warm up with 3 sets x 5 reps before moving through the following workload. Klokov Press 5-5-5-5-5 Post loads to comments. “Pick Your Poison” This is a retest from 01.29.2014 which was the beginning of our 90-day Paleo Challenge. Please choose the workout you completed that day. “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.
Posted in | 7 Comments

05.02.2014

DSC_0048Warm-up Drills I. Run 400m II. 12-9-6 reps of Overhead Squat (45/PVC) Sumo Deadlift High Pull (45lbs) Air Squats (Wall Therapy) III. Mobility Impact/Focus: Snatch EMOTM Warm up the Snatch as necessary before completing the following workload. 1 x Snatch every minute on the minute for 9:00 Minutes 1-2-3 at 70% of 1RM Minutes 4-5-6 at 80% of 1RM Minutes 7-8-9 at 90% of 1RM Post loads to comments. "Outside Venture" For time Run 800m Then 5 rounds of 10 x Overhead Squats (95/65lbs) 12 x 'American' KB Swings (32/24kg) Move quickly freaks! Post rounds/reps completed to comments. Skill Development Mobilize, foam roll, work GOATS. It's been a great week.
Posted in | 3 Comments

UPCOMING EVENTS

  • No events.