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.

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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%
3×5 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.

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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 5×3
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.

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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.

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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.

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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.

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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.

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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

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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.

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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.

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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.

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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 5×5
Warm-up as needed before completing the following workload. Athletes should use their Push Press 5RM from 05.08.2014.

Push Press 5×5 @ 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.

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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.

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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.

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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.

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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.

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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.

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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…

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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.

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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.

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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