Monthly Archives: March 2016

04.01.2016

WODs (03.19.2009) 051ANNOUNCEMENTS: -Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends! Warm-up Drills I. Run 400m/Row 500m II. 2-3 rounds of 5 x Deadlift 5 x Power Clean 5 x Front Squat 5 x Push Press III. Mobility "The 9 Fundamental Circles of Hell" There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount. The order of movements added each round is as follows: Medicine Ball Cleans (20lbs) Push Jerk (65lbs) Overhead Squat (65lbs) Sumo Deadlift High-Pull (95lbs) Push Press (65lbs) Front Squat (65lbs) Deadlift (95lbs) Press (65lbs) Air Squat Post times to comments.                                         April Fool's...or is it...
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03.31.2015

IMG_4175ANNOUNCEMENTS: -Saturday @ UNH Durham there is a memorial event honoring the memory and ultimate sacrifice made by Army Ranger First Lieutenant Scott F. Milley. "1st LT Scott F. Milley gave his life serving the United States as a member of the prestigious 10th Mountain Division. Scott was an exceptional soldier, an exceptional athlete, and an exceptional human being. Scott’s charismatic enthusiasm endeared him to all who met him and his positive attitude and mental toughness were present in all of life’s challenges. “Scooter” was never without a smile and always had a way of making those around him smile as well." --Ranger Foundation Homepage linked HERE The event will host 20+ rugby teams from various collegiate and established adult teams of men and women for an epic seven's style Rugby tournament. Donations are encouraged for the Milley Memorial Scholarship initiative; details found HERE. -Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends! Warm-up Drills I. Run 400m II. 6:00 Dynamic Warm-up High Knees Butt Kicks Shuffle Grapevine/Karaoke Etc. III. Mobility "Head Wind" Execute 3 Rounds against a 6:00 Running Clock, for best time (run) and max reps at each station: From 0:00-3:00, Run 400m From 3:00-4:00, KB/DB Snatch (24/26kg) From 3:00-4:00, Ring Dips From 4:00-5:00, Hang Power Clean (135/95lbs) Notes: Scaled Run distance will be 200m. Rest 2:00 between rounds. Post scores to comments. Skill Development Select from the following workload options based on individual movement/hold ability: I. 5 Rounds for quality of 10 x Toes-2-Bar (strict) :20 x L-sit (Rings) II. 5 Rounds for quality of 10 x K2E, Knee Raises, Leg Raises (strict) :10 x Plank :10 x Left Side Plank :10 x Right Side Plank
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03.30.2016

12417560_1036743989704933_7811257043945163908_n Congratulations to everyone on completing Week 5 of the Open! ANNOUNCEMENTS: -Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends! Warm-up Drills I. Run 400m/Row 500m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunges 10 x Leg Swings 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Push Jerk Warm-up as needed (3 sets x 5 reps) before completing the following workload of Push Jerk. Push Jerk 5-5-5-5-5 Post loads to comments. Impact/Focus #2: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat. Front Squat 3-3-3-3-3 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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03.29.2016

IMG_4149Warm-up Drills I. Coach's Choice (Dodgeball, Tic-tac-toe, etc.) II. 2 Rounds of 5 x Snatch-Grip Deadlift (barbell) 5 x Barbell Row (barbell) 5 x Press (barbell) 5 x Back Squat (barbell) 5 x Klokov Press (barbell) III. Mobility Impact/Focus: Power Snatch Singles Warm-up with 3 sets of 3 reps each before working through the following: Power Snatch 1-1-1-1-1-1-1 Notes: Work up as heavy as technique and aspirations towards establishing a new personal record permit. The subsequent metabolic conditioning Power Snatch weight will be determined by a percentage of the best successful lift and weight achieved during the Impact/Focus Power Snatch 1RM efforts. Post scores to comments. "Spring Fowl" 4 Rounds for time of 5 x Power Snatch (75-85%1RM) 15 x Pull-ups 20 x GHD Sit-ups Notes: Loads for Power Snatch will be assigned based on the athlete's single rep score from the Impact/Focus and their individual level of proficiency regarding movement technique. Post times to comments. Skill Development I. Mobility efforts regarding personal goats and specific recovery from 16.5's unique couplet of challenging movements. II. If there's still gas in the tank: slay goats (pistols, static ring hold work, handstand static work and walking practice).
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03.28.2016

2013-open-logo-blue-11ANNOUNCEMENTS: -Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Front Squat 5 x Push Press 5 x Thrusters 10 x Push-ups III. Mobility "Workout 16.5" 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes: This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout. This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49. Post times to comments.
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03.25.2016

FullSizeRender-29ANNOUNCEMENTS: -Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends! Warm-up Drills I. Run II. 2-3 rounds of 5 x Ring Rows 7 x Push-ups (CFGS) 10 x Medicine Ball Cleans (40/20) III. Mobility Impact/Focus: Power Clean Warm up as needed before completing the following workload for Power Clean. Power Clean 2-2-2-2 @ 85% 1RM Notes: Athletes who have yet to establish a 1RM Power Clean will work to a moderate weight as technique allows, and continue with 2 x Power Clean throughout 4 sets. Post loads to comments. "Saccadic Pursuit" Complete 4 rounds for max reps of :45 x Ring Rows :45 x Push Press (75/55) :45 x Shuttle Sprint Rest 1:00 Notes: Each interval sequence is :45 seconds of maximal effort work followed by :15 seconds of rest. Score total reps per movement.
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03.24.2016

FullSizeRender-28ANNOUNCEMENTS: -Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends! Warm-up Drills I. Speed Rope 2:00 II. 2 rounds of 9 Fundamentals x 5 reps III. Mobility Impact/Focus: Thruster Triples Warm up as needed (3 sets x 5 reps) before completing the following workload of Thrusters. Thrusters 3-3-3-3-3 (Increasing) Post loads to comments. "Hippity Hop" Complete as many rounds/reps as possible in 12:00 of 15 x American KB Swings (32/24) 50 x Double unders 15 x GHD Sit-ups Post rounds/reps completed to comments. Skill Development I. Recover, recover, recover… And fantasize about the impending 16.5 unveiling… Mobility and goat slaying for movements that can be expected.
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03.23.2016

946414_1028779240501408_279698018730080697_n Congratulations to Lauren and Kyle Kolbe on their pregnancy. In a few months we'll have two new CFNH babies running around. Warm-up Drills I. Run 400m/Row 500m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunges 10 x Leg Swings 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Power Snatch/TTB EMOTM Following warm-up complete the following movements every minute on the minute for 12:00. Odd: 5 x Power Snatch (Increasing) Even: :40 Max Reps x Toes-2-Bar Post loads to comments. Impact/Focus #2: Back Squat De-load Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 2-rep Back Squat established on 01.25.2016 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 70% 5 x 75% Notes: Use your previously established Back Squat 2RM or your most recent 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 Wendler 5/3/1 Calculator Post sets/reps/loads to comments. WOD 5-10:00 Metabolic Conditioning
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03.22.2016

IMG_3992 Congratulations, you former Noobs, you! Our newest On-ramp graduates are pictured to the left striking a slick pose after making it through their final training WOD. It was a blast working with Mac, Julie, Greg, and Brad; we can't wait to see what these new ninjas are capable of as they meet and begin to train among the wonderful crew of comrades we proudly toil alongside. Warm-up Drills I. 2-3 Rounds of "Indoor Jonesies" (uh oh...) II. Mobility Impact/Focus: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload. Push/Split Jerk 5-4-3-2-1 Notes: Increase weight across the sets of 5-4-3-2-1 as proficiency and capacity permit. Compare to scores from 09.09.2015 and 08.19.2015 Post loads to comments. "Self Deprecation Liberates" Complete 7 Rounds as quickly as possible, each against a 2:00 running clock: 10 x Pull-ups 10 x Box Jumps (24/20'') 10 x Bumper Ground-2-Overhead (45/25lbs) 10 steps x Walking Overhead Lunges (45/25lbs)* Notes: Rx'd athletes should be attempting the 7 rounds versus a 2:00 running clock. Scaled athletes, or those unable to survive for 2+ rounds, will be performing the same 10 rep x four movement workload for five rounds (instead of seven), where each round is against a 3:00 running clock (instead the 2:00 version). If athletes decide to scale, the emphasis remains on the most expeditious execution of the 40 rep workload, the extra rest interval is intended to permit a repeated, high intensity effort. Those looking to work recently exposed movement weaknesses are encouraged to upgrade their Overhead Walking Lunges to a 95/65lb barbell respectively. Get some, freaks. Post scores (rounds completed with time if able to record) to comments. Skill Development I. Recover, recover, recover... And fantasize about the impending 16.5 unveiling... Mobility and goat slaying (ahem... pistols, handstand skills, rope climbs, midline static control drills, get creative!) should be continuous during idle time (while you're birthing that sweat angel. Get mobile, freaks. II. Midline Conditioning (isometric holds + work capacity) L-sit on Rings or Matadors for as much time as possible against a one minute clock Then... 6 Rounds of :20 max reps Abmat Sit-ups x :10 seconds of rest Then... Match your time in the first L-sit time trial in as few attempts as possible. Post scores (hold time and reps accomplished) to comments.
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03.21.2016

2013-open-logo-blue-11Warm-up Drills I. Row 2:00 II. 2-3 rounds of 10 x Deadlift (45lbs) 10 x Wallball (20/14) 10 x Push-ups (CFGS) III. Mobility "Workout 16.4" Complete as many rounds and reps as possible in 13 minutes of: 55 x Deadlifts (225/155) 55 x Wall-ball Shots (20/14) 55 x Calorie Row 55 x Handstand Push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Notes: Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round. Your score will be the total number of repetitions completed within the 13-minute time cap.
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03.18.2016

1470127_1027684137277585_310516564819082552_nWarm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Pull-ups (Deadhang) 7 x Hindu Push-ups 10 x KB Swings III. Mobility Impact/Focus: Weighted Pull-ups Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps. I. Weighted Pull-ups 5-5-3-3-1-1RM II. Deadhang Pull-ups 5-5-5-5-5-5 III. Individual Pull-up Progression Work Post loads to comments. "Hangover" Complete as many rounds as possible in 4:00 of 10 x KB Snatch (32/24)(5L/5R) 15 x Burpees 30 x Double unders Rest 1 minute. Repeat for a total of 3 cycles. Post scores to comments.
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03.17.2016

Screen Shot 2016-02-29 at 11.22.02 PMWarm-up Drills I. Run 200m II. 2-3 Rounds of 7 x Overhead Squat (barbell) 10 x Push-ups 10 x Hollow Rocks III. Mobility Impact/Focus: Handstand Training Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following. Handstand Hold Shoulder Shrugs Shoulder Taps Handstand Walks Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples. Post scores to comments. "Sprint Nancy" 5 Rounds for time Run 200m 15 x Overhead Squat (95/65lbs) Post scores to comments. Skill Development I. Bulletproof Shoulders (Courtesy of CFNE) Video Demo: Bulletproof Shoulders II. Mobility (applied towards Goat Slaying) -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.
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03.16.2016

12718298_1017071528338846_560801831806190861_nWarm-up Drills I. Run 400m/Row 500m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunges 10 x Leg Swings 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload of Push/Split Jerk. Push/Split Jerk 3-3-3-3 Post loads to comments. Impact/Focus #2: Back Squat 5-3-1+ Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 2-rep Back Squat established on 01.25.2016 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 75% 3 x 85% 1+ x 95% Notes: Use your previously established Back Squat 2RM 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 Wendler 5/3/1 Calculator Post sets/reps/loads to comments. WOD 5-10:00 Metabolic Conditioning
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03.15.2016

Collage_160312Well, it's about time... Congratulations on your CrossFit Level 1 course, Krysta! You are one of the most dedicated and diligent CrossFit athletes we have here at CFNH; we couldn't be prouder of your achievements. Warm-up Drills I. Row 30kcal II. Coach's Choice III. Mobility Impact/Focus: Clean Doubles Warm up as needed (3 sets x 3 reps) before completing the following workload for full Cleans. Clean 2-2-2-2-2-2 Notes: Technique establishment is the priority; those competent and itching to get some may chase a 2RM. Post loads to comments. "Ides of March" For time against a 15:00 running clock 40 x KB Swings 40 x Ring Pushups 40 x GHD Sit-ups Row 40kcal 30 x KB Swings 30 x Ring Pushups 30 x GHD Sit-ups Row 30kcal 20 x KB Swings 20 x Ring Pushups 20 x GHD Sit-ups Row 20kcal Skill Development I. Bulletproof Shoulders (Courtesy of CFNE) Video Demo: Bulletproof Shoulders II. Mobility (applied towards Goat Slaying) -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Overhead Mobility and Front Rack specific efforts encouraged.) -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. (Hip, knee, and ankle mobility efforts specific to squat therapy encouraged.) -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
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03.14.2016

2013-open-logo-blue-11Warm-up Drills I. Run 400m/Row 500m II. 2 Rounds of 5 x Snatch-Grip Deadlift 5 x Barbell Row 10 x Press 10 x Power Snatch 10 x Klokov Press III. Mobility "Workout 16.3" Complete as many rounds and reps as possible in 7 minutes of: 10 x Power Snatches (75/55) 3 x Bar Muscle-ups Notes: This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round. Your score will be the total number of repetitions completed within the 7-minute time cap.
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03.11.2016

IMG_5744Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Ring Rows 7 x Push-ups (CFGS) 10 x KB Swings III. Mobility Impact/Focus: Gymnastics Skill Development For 10-15:00 athletes will spend time working on various levels of progression for gymnastics skills. -Kipping Clinic Review -Bar Muscle-up Review -Chest-2-Bar Pull-ups "Diane" Complete 21-15-9 reps of Deadlift (225/155) Handstand Push-ups Post times to comments. Skill Development Slay GOATS. This is the third week of the 2016 Open with another high level skill movement in the WOD. Spend this time wisely to work on other skills that may appear in the coming weeks.
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03.10.2016

Screen Shot 2016-03-07 at 8.44.33 PM''Hard, intense work of the body [or mind]... is the most conclusive evidence of our own being that we could possibly have.'' --James Dickey Warm-up Drills I. Run 400m II. Dodge Ball III. Mobility Impact/Focus: Oly Complex Warm-up with 2-3 sets of 3 reps each of the following complex before executing the assigned working sets/reps.   5 sets (increasing in weight) of 1 x Power Clean + 1 x Front Squat + 1 x Push/Split Jerk Post scores to comments. "STET" Work through 6 Rounds of (:30 work x :20 rest) for each of the following movements; complete 6 rounds for a movement before advancing to the next part of the WOD. Pull-ups Box Jumps (24/32'') GHD Sit-ups Post scores (total & reps per mvmt) to comments. Skill Development *Areas of training today will focus on the Muscle-up Transition and Styles of Kipping. Athletes may be assigned tasks from the following selections as an example of options: I. Muscle-up Transitions (Choose one): a. 5 sets of 3 reps x Transition Negatives/Band Assisted** b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted) c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
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03.09.2016

12321599_1021694021209930_8294619813951027539_nWarm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunges 10 x Leg Swings 10 x Scorpion Stretch III. Mobility Impact/Focus #1: TGU/Ring Dip Ladder EOMOTM Against 12:00 clock, every 2:00 complete the following workload. 2 x Turkish Get-ups (1L/1R) 6-9-12-15-18-21 x Ring Dips Notes: Every 2:00 athletes will attempt to complete the assigned reps for ring dips following their 2 turkish get-ups. Impact/Focus #2: Back Squat 3-3-3+ Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 2-rep Back Squat established on 01.25.2016 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 Back Squat 2RM 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 Wendler 5/3/1 Calculator Post sets/reps/loads to comments. WOD 5-10:00 Metabolic Conditioning
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03.08.2015

Screen Shot 2016-03-07 at 8.46.17 PM"No, I don't like work. I had rather laze about and think of all the fine things that can be done. I don't like work - no man does - but I like what is in the work - the chance to find yourself. Your own reality - for yourself, not for others - what no other man can ever know."--Marlow Heart of Darkness Warm-up Drills I. Run 400m II. 2 Rounds of 10 x Snatch-Grip Deadlift (barbell) 10 x Barbell Row (barbell) 10 x Press (barbell) 10 x Back Squat (barbell) 10 x Klokov Press (barbell) III. Mobility Impact/Focus: Power Snatch Warm-up with 3 sets of 3 reps each before working through the following: Power Snatch 3-3-3-3-3 Notes: Work up to 85% of 1RM, touch and go reps if possible. If athletes only have a full snatch single rep record to go off of we will provide an adjusted percentage goal to work from. Post scores to comments. "T-1000" 5 Rounds for time of Row 250m 7 x Push/Split Jerk (155/105lbs) Post scores to comments. Skill Development I. 2:00 x Ring Support (cumulative time) Notes: Scale to a supported hold as necessary. II. 30 x Pistols (R+L=1 rep) Notes: Apply mobility to ankle and hip to ease the range of motion through this movement.
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03.07.2016

2013-open-logo-blue-11Warm-up Drills I. Speed Rope 2:00 II. 2 rounds of 7 x Deadlift 7 x Squat Clean 7 x Abmat Sit-ups III. Mobility "Workout 16.2" Beginning on a 4-minute clock, complete as many reps as possible of: 25 x Toes-to-Bars 50 x Double-unders 15 x Squat Cleans (135/85) If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 x Toes-to-Bars 50 x Double-unders 13 x Squat Cleans (185/115) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 x Toes-to-Bars 50 x Double-unders 11 x Squat Cleans (225/145) If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 x Toes-to-Bars 50 x Double-unders 9 x Squat Cleans (275/175) If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 x Toes-to-Bars 50 x Double-unders 7 x Squat Cleans (315/205) Stop at 20 minutes. Notes: This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 4 minutes to perform 25 toes-to-bars, followed by 50 double-unders, and then 15 squat cleans. If all 90 repetitions are not completed by 4 minutes the athlete’s workout is over, and they will stop and record their score. If all 90 repetitions are completed within the 4-minute window the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders, and 13 squat cleans, this time at a heavier weight. At each round, the weight of the clean will increase while the number of reps of the clean will decrease. Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff. Post reps completed to comments.
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03.04.2016

12803264_1018891244823541_3618798970209035773_nWell CFNH, it's official! Our very own Steve Mongelli placed 1st for the Open WOD 16.1 in the Master's 50-54 division worldwide!! WORLDWIDE!!!! With a super impressive 10 rounds, he dominates body weight movements (especially since his chest to bar pull-ups are really belly button to bar)! We are so proud of you Steve!! Warm-up Drills I. Speed Rope 4:00 II. 2-3 rounds of 5 x Hindu Push-ups (CFGS) 7 x Hollow Rocks 10 x Medicine Ball Cleans (40/20) III. Mobility Impact/Focus: Clean Technique Following movement review, warm up as needed before completing the following workload for Cleans. Clean 5-5-3-3-2-2 Notes: Athletes should use this time to focus on their technique in preparation for 16.2. Recommended weights are as follows. Rx Athletes: M: 135#, 185#, 225#, 275#, 315# F: 85#, 115#, 145#, 175#, 205# Scaled Athletes: M: 95#, 115#, 135#, 155#, 185# F: 55#, 75#, 95#, 115#, 135# Post loads to comments. "You Gonna Learn Today" Complete 10-9-8-7-6-5-4-3-2-1 reps of Thrusters (95/65) Russian Twists (2ct) Renegade Rows (1ct)
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