Monthly Archives: October 2015

10.31.2015

Savage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. Hero WOD: “Bulger”
Ten rounds for time of
Run 150m
7 x C2B Pull-ups
7 x Front Squat (135/95lbs)
7 x Handstand Push-ups

Notes: Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. –via CrossFit.com

Post scores to comments.

Posted in | 2 Comments

10.30.2015

IMG_2546ANNOUNCEMENTS:
-Our November On-Ramp begins next Tuesday Nov 3rd at 6:00pm!
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Coaches Choice
II. Mobility

“Zombie Circus”
Step right up for some 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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10.29.2015

FullSizeRenderANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes based on individual ability:
I. Deficit Handstand Push-ups/Strict Handstand Push-ups
3-3-3-3-3-3
II. Kipping Handstand Push-ups
8-8-8-8-8-8
III. Stinkbugs
10-10-8-8-6-6

Post scores to comments.

“Ghastly”
Four rounds for time of
15 x Overhead Squat (95/65lbs)
50 x Double-unders

Post scores to comments.

Skill Development
Miscellaneous efforts to mobilize and slay thy goats. Get some, freaks.

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10.28.2015

11079617_856051981107469_2484192140176692962_nANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Press 3-3-3+
Work through the following sets of Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: Use your previously established Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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10.27.2015

IMG_3330“It is abundantly obvious here that for longer than we can tell, the truth is immeasurably greater than all the tiny fragments we have so far been able to discover.”–attributed to Pavlov by Luria (1947)

ANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Frankenstein”
7 Rounds for time of
1…7 x Clean & Jerk (155/105lbs)
6 x Pull-ups
9 x Wallball (20/14lbs)
12 x Abmat Sit-ups

Notes: Round one has 1 x Clean & Jerk, Round two has 2 x Clean & Jerk, Round three has 3 x Clean & Jerk,etc.

Post scores to comments.

Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m

Post scores to comments.

Skill Development
I. Mobility addressing execution of the Pistol
a. 4 sets of 10 pistols, each leg, scaled as necessary

II. General Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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10.26.2015

12108122_938076201236_557046907036324208_nANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: Use you previously established Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Hocus Pocus”
Complete as many rounds/reps as possible in 12:00 of
5 x Hang Power Snatch (95/65)
10 x Box Jumps (24/20)
15 x Clapping/Plyo Push-ups

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10.23.2015

OfficerPaulSciullo_thSavage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. Hero WOD: “Paul”
5 Rounds for time of
50 x Double-unders
35 x Knees-2-Elbows
20yds x Overhead Portage (185/115lbs)

Notes: “Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.” –via CrossFit.com

Officers Paul Sciullo and Stephen Mayhle were shot and killed after responding to a domestic disturbance call.
At approximately 7:00 AM, Officer Mayhle and Officer Sciullo received a call of a domestic disturbance between a mother and son in the Stanton Heights section of the city. When they arrived, Officer Sciullo walked into the house with Officer Mayhle behind him. Officer Sciullo asked about the disturbance and inquired about weapons in the house. As Officer Sciullo was talking to a female in the home, he was shot in the face with a shotgun, followed by a shot to the chest. Officer Mayhle retreated out of the house and turned to fire at the suspect. Officer Mayhle fired 11 shots, striking the suspect several times, but the suspect was wearing a bullet resistant vest. The suspect then produced an AK-47 that had been next to him and shot Officer Mayhle multiple times, with a fatal shot to the head.
Officer Eric Kelly, who was off-duty and returning home after his shift, heard the call and responded to the scene. The suspect, who was firing an AK-47 from the window of his home, shot and mortally wounded Officer Kelly as he exited his vehicle and attempted to aid Officers Mayhle and Sciullo. Despite being mortally wounded, Officer Kelly was able to call in the shooting and direct responding officers to the location.
The responding officers were fired upon by the suspect, but were able to pull Officer Kelly from the line of fire. One officer was shot in the hand and another officer suffered a broken leg while rescuing Officer Kelly. Officer Kelly was taken to a local hospital, where he died from his wounds.
The suspect, who was armed with several guns and protected by a bullet resistant vest, engaged responding patrol and SWAT officers in a gun battle, in which over 100 rounds were fired. After a four-hour standoff in which he was shot several times in the legs and vest, he surrendered. He was arrested and charged with three counts of aggravated homicide and assault, and sentenced to death on June 28, 2011.
Officer Sciullo had served with the Pittsburgh Police Department for a year and a half.

Post scores to comments.

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10.23.2015

10435661_773847355994599_5611422554670224763_nANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x American KB Swings
10 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Muscle-up Transition/Ring Dips
Following movement review, athletes will complete assigned work from options below.
I. 15 x Muscle-up Transitions
II. Negatives 3-3-3-3-3-3
III. Ring Dips 6-6-6-6-6-6
IV. Static Dips 6-6-6-6-6-6

Post options completed to comments.

“Two Step”
Complete as many Rounds/Reps as possible in 6:00 of
Thrusters (95/65)
Pull-ups

Rest 3:00

Complete as many Rounds/Reps as possible in 6:00 of
Deadlift (225/155)
Burpees

Notes: For each AMRAP, with reps climbing by 2′s each round (2-4-6-8…etc.) work as high up the ascension ladder as possible before time expires.

Post scores to comments.

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10.22.2015

IMG_2433ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
Warm-up Drills
I. Coach’s Choice
II. 2 rounds of
25ft Waiters Walk (L)
25ft Waiters Walk (R)
10 x KB Push Press (5L/5R)
10 x Goblet Walking Lunges
III. Mobility

Impact/Focus: TGU & Pull-ups EMOTM
Complete the following for a total of 14 minutes where odd minutes are Turkish Get-ups at one rep per side (2 total) and even minutes are Toes-2-Bar:

Odd Minutes: 2 x Turkish Get-ups
Even Minutes: 7 x Toes-2-Bar

Notes: Turkish Get-ups should increase through a challenging weight progression as dictated by individual competency with the movement. Kipping technique and overall skill progressions with Toes-2-Bar will be addressed.

Post scores to comments.

“Axon Hillock”
For time
Row 500m
20 x Pistols
40 x Jumping Slambball (40/20lbs)
20 x Pistols
Row 500m

Notes: Scale to non-jumping Slambballs if morale is low.

Post scores to comments.

Skill Development
I. Muscle-up Transitions and introduction to Muscle-up Negatives
II. Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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10.21.2015

IMG_3283ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 200m
II. 6:00 Coaches Choice
III. Mobility

Impact/Focus #1: Press 5-5-5+
Work through the following sets of Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat
Against 15:00 clock, athletes work up to a heavy 2-rep Front Squat.

Front Squat 2-2-2-2-2

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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10.20.2015

IMG_2364ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vines
Pike Walk
Walking Lunge/Samson Stretch
Tumbling
Etc…
II. Mobility

Impact/Focus: Power Snatch EMOTM
Athletes will warm-up as needed before competing the following workload every minute on the minute for 10:00

2 x Power Snatch

Notes: Athletes may increase weights throughout the workload as form/movement competency permits.

Post scores to comments.

“Cinniful”
6 Rounds for time of
10 x Ring Row
15 x GHD Sit-ups
45 x Double-unders

Notes: There will be a 15:00 time cap enforced for this lil gem. Get some, freaks.

Post scores to comments.

Mobility and Active Recovery
Athletes are encouraged to read and consider the following article for immediate implementation; specifically the mobility section’s guidance. Thank you to CrossFit Invictus for putting this together.
A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
NOTE ABOUT ACTIVE RECOVERY– The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…
D. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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10.19.2015

IMG_3284ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Push-ups (CFGS)
7 x Hollow Rocks
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Eustress”
Complete as many rounds as possible in 3:00 of
4 x Handstand Push-ups
6 x Power Cleans (135/95)
Rest 1 minute. Repeat for a total of 3 cycles.

Post scores to comments.

Posted in | 4 Comments

10.17.2015

12109974_953898031322863_5162606378646619695_oSavage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. Wodapalooza WODs
A. 5 Minutes to establish a Clean & Jerk total weight lifted x 5 attempts.

Post totals to comments.

B. 6 minute AMRAP of
2-4-6-8…etc Rep ladder
Burpee Jumping Ring Pull-up
Snatch (95/65lbs)

Post scores to comments.

 

IV. Hero WOD “Hammer”
5 Rounds, individually for time
5 x Power Clean (135/95lbs)
10 x Front Squat (135/95lbs)
5 x Push Jerk
20 x Pull-ups

Notes: Rest 90 seconds between rounds/efforts.

“U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.” -via CrossFit.Com

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10.16.2015

IMG_2215

Good luck to Ann and Tom as their big day has finally arrived. We are all so happy for you both!

ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working to establish a max effort for the following snatch complex.

1 x Snatch + Hang Snatch

Post loads to comments.

“Anaconda”
Complete for time
2-2-2-2-2-2-2-2-2-2 x Deadlift (225/155)
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar
10-9-8-7-6-5-4-3-2-1 x Ring Dips

Post times to comments.

Posted in | 3 Comments

10.15.2015

IMG_3133ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 200m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility

 

 

“Fight Gone Bad!” (Paleo Test #5)
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments.

Skill Development
Today athletes will be working through training progressions which introduce the L-sit utilizing pazralettes, matadors, and Rings.

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10.14.2015

FullSizeRender-17ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Press 1RM (Paleo Test #4)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Press.

Press 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: DB Row
Warm up as needed before completing the following workload. Increase weights with each working set.

DB Row 15-12-9-6

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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10.13.2015

FullSizeRender-16Our ‪#‎mcm‬ is Peter, aka Pistol Pete! Peter has been with CFNH since 2009 and has been showing us you can work hard and be fashionable at the same time!

ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. 8:00 Coaches Choice
II. Mobility

“Gracey-Poo” (Paleo Test #3)
Complete for time
10 x Clean & Jerks (135/95)
Run 200m
10 x Clean & Jerks (135/95)
Run 400m
10 x Clean & Jerks (135/95)
Run 200m
10 x Clean & Jerks (135/95)
Run 400m

Post times to comments.

Impact/Focus: Shoulder Routine & Bulletproof Shoulders
Athletes will be led through various shoulder exercises that should be used weekly to help facilitate recovery and strengthen any shoulder stability issues that might arise.

Skill Development
Prepare…sugar crash imminent.

Posted in | 4 Comments

10.12.2015

IMG_2023-2*We want to congratulate Sarah on her 1st Place finish in the Masters 75+ kg class in the New England Weightlifting Championships and the Ginny Robinson Memorial meet yesterday at  RWL Weightlifting. She hit meet records in both lifts and crushed her goal of 100kg+ total. Awesome job!

*We also want to congratulate those who completed the Footrace for the Fallen 5K in Manchester yesterday. Great job representing CFNH!

ANNOUNCEMENTS:
-The Paleo Challenge begins today! Athletes that are participating in the challenge will weight in prior to class.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 1RM (Paleo Test #1)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Back Squat.

Back Squat 1-1-1-1-1

Post loads to comments.

“Tabata This!” (Paleo Test #2)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
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 best/worst reps for each movement.

Post scores to comments.

Posted in | 4 Comments

10.10.2015

unnamed**Goodluck to Sarah at her Olympic Lifting Meet and Mark at his 5k Footrace for the Fallen!**

Savage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. CF Team Series & Wodapalooza

2 Team Series WODs
A. 7 rep max Front Squat (from deck):
Score is cumulative 4 athlete total.
B. Each Athlete Completes one of the following in a relay for time
-“Karen”
-“Grace”
-“Diane”
-“Randy”
Score is total time.

1 Wodapalooza WOD
A. 7 Minute AMRAP of
21-15-9
Push Press (95lbs)
Pull-ups
Score rounds and reps as total points.

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10.09.2015

IMG_3145ANNOUNCEMENTS:
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

**Pssst. Look lively, freaks: CFNH Paleo Resources, Revised Packet

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
5 x Ring Rows
10 x Hollow Rocks
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.

Push/Split Jerk 3-3-3-3-3

Post loads to comments.

“WAIS-IV”
Complete for time
5-4-3-2-1 x Muscle-ups
10-8-6-4-2 x Deadlift (255/175lbs)
10-8-6-4-2 x Box Jumps (24/20”)

Notes: As a substitution for muscle-ups athletes will complete a 3:1 ratio of pull-ups & dips.

Post times to comments.

Skill Development
Mobilize, work GOATs, and clean out your kitchen cabinets this weekend in preparation for the Paleo Challenge. Don’t forget open gym tomorrow @ 9:00am.

Posted in | 5 Comments

10.08.2015

IMG_3106

Mike & Nate clearly enjoying some static plank holds…

ANNOUNCEMENTS:
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 200m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility

Impact/Focus: Barbell Row
Warm up as needed with 3 sets of 5 reps before completing the workload below.

Barbell Row 5-5-5-5-5

Post loads to comments.

“Sometimes-Always”
3 Rounds for time of
Run 400m
21 x Wallball (20/14lbs)
21 x American KB Swings (32/24kg)

Post scores to comments.

Skill Development/Accessory Training
I. Hip Extensions: 3 sets of 8-10 reps
II. Hip & Back Extensions: 3 sets of 12 reps
III. Glute Ham Raises: 5 sets of 8 reps (weighted)

Mobility and Active Recovery
Athletes are encouraged to read and consider the following article for immediate implementation; specifically the mobility section’s guidance. Thank you to CrossFit Invictus for putting this together.

A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
NOTE ABOUT ACTIVE RECOVERY– The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C. Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

D. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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