Monthly Archives: June 2014

07.01.2014

DSC_0194Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
25ft x Duck Walk
25ft x Crab Walk
25ft x Bear Crawl
25ft x Inchworms
25ft x Walking Lunges
III. Mobility

Impact/Focus: Handstand Work
Today’s focus will on handstand instruction. Each athlete will be guided through proper handstand progression/technique to improve their positioning.

“Lady Liberty”
Complete for time
20 x Burpee Box Jumps (24/20″)
400m Run
14 x Mixed Snatch (95/65lbs)
200m Run
14 x Mixed Snatch (95/65lbs)
400m Run
20 x Burpee Box Jumps (24/20″)

Notes: For “Mixed” Snatches athletes will complete alternating reps of Power Snatch and Snatch.

Post times to comments.

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06.30.2014

10500419_716967598349242_6547070607621977602_nWarm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
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.

“13.4”
Complete as many Rounds/Reps as possible in 7:00 of
Clean and Jerk (135/95lbs)
Toes-to-Bar

Notes: With reps climbing by 3′s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.

Post scores to comments.

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06.27.2014

Warm-up Drills
I. Run 400m
II. 2 rounds of
8 x KB Swings
8 x SDLHP
10 x Hollow Rocks
III. Mobility

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.

“Brownies”
For time
Run 400m
3 rounds of
10 x Overhead Squats (115/75)
20 x V-ups
30 x ‘American’ KB Swings (24/16)
Then…
Run 400m

Post times to comments.

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06.26.2014

DSC_0037Bring a Friend/Free Intro WOD this Saturday June 28th @ 10:00am. Let’s have a good showing! Afterwards some of us are heading over to Delta Stadium for the First Responder Fitness Challenge. Feel free to join!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Warm-up
Crab Walk
Bear Crawl
Inchworms
Tumbling
Scorpion Stretch
III. Mobility

Impact/Focus: Push Press 1RM
Complete the workload below working up to a new 1RM Push Press.

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

Push Press 1-1-1-1-1RM

Post loads to comments.

“Wishbone”
Complete as many rounds/reps as possible in 7:00 of
15 x Wallball (20/14)
25 x Double-unders
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
10 x Ring Push-ups
15 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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06.25.2014

DSC_0180Warm-up Drills
I. 8:00 AMRAP
10 x KB Swings (24/16kg)
1 x Suicide Sprint
50ft x Burpee Broad Jumps
II. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Warm up as necessary before completing the following workload. Attempt to increase weight with each set.

Weighted Pull/Chin-ups 5-3-3-2-1

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups and/or negative ROM scaling options.

Post loads to comments.

“Spectacle”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
12 x Weighted Pistols
15 x Knees-2-Elbows

Post rounds/reps completed to comments.

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06.24.2014

DSC_0385Warm-up Drills
I. Row 500m
II. 3 rounds of
7 x Snatch Grip Deadlift (45/35lbs)
7 x Power Snatch
7 x Overhead Squat
III. Mobility

Impact/Focus: Hang Power Snatch
Warm-up as necessary before completing the following workload. Each rep will begin at knee level.

Hang Power Snatch 3-3-3-3-3

Notes: Athletes will be recommended to utilize the hook grip throughout today’s movements. This grip is extremely useful in “Hang” movements. Athletes may only increase weights if their form/technique allows.

Post loads to comments.

“Ghastly”
3 rounds (each for reps)
1:00 x Row (Kcal)
1:00 x Ring Dips
1:00 x KB Snatch (24/16kg)
1:00 x Goblet Box Steps-ups (24/16kg)(24/20″)
Rest 1:00

Notes: Feeling Frisky?…feel free to assault a fourth round… For both KB Snatch and Goblet Box Step-ups 1L + 1R = 1 repetition.

Post scores for each round to comments.

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06.23.2014

DSC_0480Warm-up Drills
I. Run 400m
II. 5-4-3-2-1 reps of
Pull-ups (Deadhang)
Push-ups (CFGS)
Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 4
Complete the following workload of Back Squats based off of your current 1RM.
5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
3×3 x 82%

Post loads to comments

“Graveyard Shift”
Complete 3 rounds for time of
5 x Clean & Jerk (175/115)
10 x Bar Facing Burpees
25 x GHD/Abmat Sit-ups

Post times to comments.

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06.20.2014

DSC_0395Saturday June 28th @ 10:00AM will be a Bring a Friend/Free Intro WOD.

Warm-up Drills
I. Run 400m
II. 2 rounds of
7 x Deadlift (45lbs)
7 x Front Squat
7 x Push Press
7 x Barbell Row
III. Mobility

Impact/Focus: Barbell Row
Warm up as needed before completing the workload. Athletes will progress through sets of 5 reps, increasing weights with each set. Quality of movement comes first.

Barbell Row 5-5-5-5-5

Post loads to comments.

“Bouncing Ball”
30-20-10 reps of
Wallball (20/14)
‘American’ KB Swings (32/24)
Jumping Slam Balls (40/20)

Post times to comments.

Skill Development
For Quality
50 x Pistols (25L/25R)

Notes: Athletes should be focusing on their next level of progression for the Pistol movement. Whether this is to a target, plate assisted, or standard ROM.

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06.19.2014

DSC_0453

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft x Bear Crawl
25ft x Crab Walk
25ft x Inchworms
25ft x Cartwheels/Roll
Scorpion Stretch
III. Mobility

Impact/Focus: Split Jerk
Athletes will warm-up to 80% of their 4RM Push Press and use that weight for the workload. Focus will be on technique and footwork associated with the Split Jerk.

Split Jerk 2-2-2-2-2

Post loads to comments.

“Transwarp”
Complete as many rounds/reps as possible in 5:00 of
10 x Ground-2-Overhead (45/25)
10 x Pull-ups

Rest 2:00

4 rounds for time of
Row 250
12 x Plyo Push-ups

Post rounds/reps and time to comments.

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06.18.2014

DSC_0116Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 3
Complete the following workload of Back Squats based off of your current 1RM.

5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
4×4 x 80%

Post loads to comments.

“Applicable Theory”
Complete against 15:00 clock
Run 800m
In the remaining time as many rounds/reps as possible of
10 x Overhead Walking Lunges (45/25)
15 x GHD/Abmat Sit-ups
25 x Double-unders

Post rounds/rep completed to comments.

Posted in | 3 Comments

06.17.2014

IMG_0028Warm-up Drills
I. Run 400m
II. 3 rounds of
:30 x Handstand Hold
8 x Abmat Sit-ups
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Turkish Get-ups
Athletes will have 5:00 for instruction/warm-up before completing the workload below. This should be done at a challenging weight.

Against 10:00 clock
Complete 30 x Turkish Get-ups (15L/15R)

Post loads to comments.

“Inverted Illusion”
Complete for time
10-9-8-7-6-5-4-3-2-1 x Clean (135/95)
1-2-3-4-5-6-7-8-9-10 x Handstand Push-ups (Strict)

Note: This workout will have a 20:00 time cap.

Post times to comments.

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06.16.2014

DSC_0069Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
KB Sumo Deadlift High Pulls (24/16)
‘American’ KB Swings
Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 3RM
Warm up by completing 3 sets x 5 reps each before working up to a 3RM Deadlift for the day.

Deadlift 3-3-3-3-3RM

Post loads to comments.

“Change-up”
21-15-9 reps of:
Toes-2-Bar
Burpees
Power Snatch (75/55)
Box Jumps (30/24)

Post times to comments.

Skill Development
Work on your GOATS.

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06.13.2014

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Burpees
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 2
Complete the following workload of Back Squats based off of your current 1RM.

5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
5×5 x 78%

Post loads to comments.

“Voorhees”
Complete as many rounds/reps as possible in 6:00 of
7 x Thrusters (95/65)
13 x Pull-ups
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Pistols (5L/5R)
13 x Clapping Push-ups

Post rounds/reps completed to comments.

Posted in | 3 Comments

06.12.2014

DSC_0220Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft x Duck Walk
20ft x Crab Walk
20ft x Bear Crawl (Bent legs)
20ft x Inchworms
10 x Scorpion Stretch (5L/5R)
III. Mobility

“C4 No More”
Complete 4 rounds of
1:00 x Max Reps Handstand Push-ups
1:00 x Max Reps Double-unders
1:00 x Max Reps Elevated Plank Rope Climb (30/24″) (DEMO Video)
1:00 x Max Reps Sprints

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep and this workout will be scored like “Fight Gone Bad”.

Total your points and post them to comments.

Impact/Focus: Frockles’ Ab Circuit
Each class will be led through a core strengthening circuit.

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06.11.2014

DSC_0280Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
2 x Turkish Get-ups
6 x Medicine Ball Cleans
10 x Push-ups
III. Mobility

Impact/Focus: Push Press
Complete the following workload based on your 5RM Push Press from 05.08.2014.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
5 x 60% (Warm-up)
5 x 75%
3×5 x 85%

Post loads to comments

“Weird Aunt Jacqueline”
For time
Row 1000m
30 x Power Clean (135/95)
50 x Burpees (6″ target)

Post times to comments.

Skill Development
Not for time.
50 x GHD Back Extensions
Mobility and GOAT Work…

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06.10.2014

DSC_0010 (2)Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Snatch Pull
5 x Scarecrow Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch EMOTM
Complete 2 x Snatch every minute on the minute for 10:00. Athletes will review movement and warm up to a starting weight. Weights may increase throughout sets but no more that 20lbs at one time.

Snatch EMOTM x 10:00

Post loads to comments.

“Fraggle Rock”
Complete as many rounds/reps as possible in 15:00 of
10 x Weighted Abmat Sit-ups (20/14)
15 x Box Jumps (24/20)
20 x Wallball (20/14)

Post rounds/reps completed to comments.

Posted in | 4 Comments

06.09.2014

DSC_0030Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Abmat Sit-ups
III. Mobility

Impact/Focus: Weighted Dips
Athletes will work on one of the options based on their current progression.

A. Weighted Ring Dips 2-2-2-2-2
B. Ring Dips 5-5-5-5-5
C. Static Dips 5-5-5-5-5
D. Scaled Dips 5-5-5-5-5

Post loads to comments.

“Heavy Helen”
3 Rounds for time of
Run 400m
21 x KB Swings (32/24)
12 x Pull-ups

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06.06.2014

DSC_0234Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Overhead Squats (45lbs/PVC)
8 x Strict Press
10 x Hollow Rocks
III. Mobility

Impact/Focus: Push Press 5×2
Complete the following workload based off of current 1RM.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 2 x 70%

Notes: Athletes will complete 5 sets of 2 reps of Push Press at 70% of 1RM. Each repetition of the working set will be with a 1-second pause at the bottom of the dip. Focus will be on positioning of the body and bar path.

Post loads to comments.

“Spider Face”
Complete for time
30 x Overhead Squats (95/65)
40 x Chin-ups
50 x Toes-2-Bar
60 x Supermans (Feet only)
Run 800m

Notes: Athletes may partition reps as desired for this workout, including the run.

Post times to comments.

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06.05.2014

DSC_0058All of us at CFNH would like to wish Josh (Joshstache) a big goodbye. Today he will be moving to Houston, TX to take a promotion with his work. It has been an honor to have him as an athlete and friend over the past 3 years. We will certainly miss your character and personality around the gym. Best of luck to you Josh.

Warm-up Drills
8:00 Athletic Warm-up
Jog/Sprints
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. Mobility

Impact/Focus: Pause Front Squats
The following percentages are based off of 3RM Front Squat from 05.28.2014. Each repetition is completed with 2-second pause at the bottom of the squat position. This is noted with “020 Tempo”. Warm-up sets should be done at normal speed.

3 x 70% 020 Tempo
3 x 75% 020 Tempo
2 x 3 x 80% 020 Tempo

Post loads to comments.

“After Burner”
Complete as many rounds/reps as possible in 5:00 of
8 x ‘American’ KB Swings (32/24)
20 x Mountain Climbers (2ct)
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
8 x KB Snatch (32/24)(4L/4R)
20 x Double-unders
Rest 1:00
Max Reps x 3:00 of
Sledgehammer Strikes

Post rounds/reps completed to comments.

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06.04.2014

Warm-up Drills
I. Row 500m (Damper Setting 4-6)
II. 6:00 AMRAP of
20ft x Duck Walk
20ft x Crab Walk
20ft x Bear Crawl (Bent legs)
20ft x Inchworms
III. Mobility

“Black Lung II”
Choose one of the three options
A. 3 Rounds of Row 1000m x 2:00 Rest
B. 5 Rounds of Row 500m x 1:00 Rest
C. 12 Rounds of :30 x Max Distance x :20 Rest

Post scores to comments.

“It’s a Tingle, Not a Jitter”
For Time:
20 x Overhead Walking Lunges (45/25lbs)
18-15-12-9-6 reps each
GHD/Abmat Sit-ups
Burpee Box Jumps (24/20″)
Then…
20 x Overhead Walking Lunges (45/25lbs)

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06.03.2014

10390516_10202138070236390_6481746307169899775_nCongratulations to Sean and Kirby for completing a half-Marathon in Newburyport this past weekend.

Warm-up Drills
I. Run 800m
II. 2 rounds of
7 x Deadlifts (45/33lbs)
7 x Hang Cleans
7 x Front Squats
7 x Push Press
III. Mobility

Impact/Focus: Handstand Push-ups
Work through one of the following Handstand Push-up training options.
I. Deficit HSPU’s x 3-3-3-3-3
II. HSPU’s (CFGS) x 5-5-5-5-5
III. Strict ROM HSPU x 4-4-4-4-4
IV. Scaled HSPU’s/Wall Walks x 4-4-4-4-4

Post selection/sets/reps to comments.

“Sprint DT”
Run 200m
3 Rounds of:
12 x Deadlift (155/105lbs)
9 x Hang Power Clean (155/105lbs)
6 x Push Jerk (155/105lbs)
Run 200m

Notes: Each round will begin and end with a 200m run. The time stops after the last 200m sprint.

Post times to comments.

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UPCOMING EVENTS

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