Monthly Archives: June 2016

07.01.2016

13516155_1092898477422817_6409329466902744723_nANNOUNCEMENTS: – Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right! – We will be Closed Monday July 4th. – Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends! Warm-up Drills I. Run 200m (Pose Running) II. 2-3 rounds of 25ft Waiter's Walk 10 x SDLHP 10 x KB Swings III. Mobility Impact/Focus: Deadlift 5-5-5 (Wk12) Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads use 5-rep Deadlift established on 04.08.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 5 reps (+5 to 10 lbs from last week) Notes: Use your previously established Deadlift 5RM to determine loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Punctuated Equilibrium" Complete as many rounds/reps as possible in 7:00 of Run 200m 10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65) Rest 2:00 Complete as many rounds/reps as possible in 7:00 of Run 200m 10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65) Notes: For each round, athletes will alternate between hang power cleans and hang power snatches. Example: Round 1 will be Run 200m and 10 hang power cleans, Round 2 will be Run 200m and 10 hang power snatches. Post rounds/reps completed for each AMRAP to comments.
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06.30.2016

IMG_0890ANNOUNCEMENTS: – Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right! – We will be Closed Monday July 4th. – Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends! Warm-up Drills I. Run 400m II. 3 Rounds of 3 x Rope Pulls Supine-to-standing :20 x Prone Plank 10 x Walking Lunges (Samson) III. Mobility Impact/Focus: Ring Dip/Pistol EMOTM Warm up as needed following movement review. Complete the following movements every minute on the minute for 12:00. Each minute will be partitioned as :45 seconds for max repetitions possible with :15 seconds for rest/transition. Odd Minutes: Max Reps of Pistols Even Minutes: Max Reps of Ring Dips Post weight used, and reps completed to comments. "Lucky 21's" 4 Rounds for time of 9 x Slamball (40/20lbs) 15 x Toes-2-Bars 21 x Wallball (20/14lbs) Notes: 'Unbroken' incentive. Get some, freaks. Post scores to comments. Skill Development I. CFNE Bulletproof Shoulders Regimen: 1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R) 2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R) 3. Scap Push-ups (15 reps) 4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 6. Rotator Cuff Isolation (15 reps R + 15 reps L) II. Mobility -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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06.29.2016

IMG_8314ANNOUNCEMENTS: - Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right! - We will be Closed Monday July 4th. - Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends! Warm-up Drills I. 8:00 Dynamic Warm-up Run High Knees Butt Kicks Shuffle Karaoke Etc... II. Mobility Impact/Focus #1: Overhead Squat Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat. Overhead Squat 5-5-5-5 Post loads to comments. Impact/Focus #2: Strict Press Warm up as needed before completing the following workload for Strict Press. Strict Press 3-3-3-3-3 Post loads to comments. WOD 5-10:00 Metabolic Conditioning Skill Development 3x12 DB Row
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06.28.2016

13533304_1035234363199185_9130373907851083642_nWarm-up Drills I. Coach's Choice II. Mobility “Jackie” Complete for time Row 1000m 50 x Thrusters (45/35) 30 x Pull-ups Notes: Bring the lumber, freaks. Post scores to comments.     Skill Development: Turkish Get-ups Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups. Turkish Get-ups: 3R+3L 2R+2L 2R+2L 1R+1L 1R+1L 1R+1L Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 3 at a given weight. Increase weights to a challenging, but not a 1rm attempt workload. Post loads to comments.
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06.27.2016

FullSizeRender-42Congratulations to Heidi, Mike, Abby, Samy, Christin, Luke, Stacy, Josh, Kerri, Dan, and Christine for their performance Sunday at the Power Couple Weightlifting Competition at CrossFit Nashua. You all did amazing and we couldn't be more proud. Thank you to the rest of the community that showed up to support them! Warm-up Drills I. Run 400m II. 2-3 rounds of 7 x Hollow Rocks 7 x Push-ups (CFGS) 10 x Medicine Ball Cleans (40/20) III. Mobility Impact/Focus: Back Squat 5-5-5 (Wk12) Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 5-rep Back Squat established on 04.04.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 5 reps (5-10lbs more than previous week) Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. “Bruised?” 5 rounds for time 10 x Power Cleans (135/95) 10 x Burpees Post times to comments.
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06.24.2016

IMG_8179Please welcome the newest members of our community from the June on-ramp. Mike, Adam, Chase, Michelle, Jeremy (not pictured), and Chris (not pictured), will be slaying workouts along side you soon! ANNOUNCEMENTS: -This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 10 x Partner Weighted Abmat Sit-ups (20/14) 10 x Partner Rig Toss 10 x Lateral Med Ball Toss III. Mobility Impact/Focus: Deadlift 5-5-5 (Wk11) Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads use 5-rep Deadlift established on 04.08.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 5 reps (+5 to 10 lbs from last week) Notes: Use your previously established Deadlift 5RM to determine loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Valhalla & Huckleberry" Complete the following for time in teams of 2 athletes. 100 x Box Jumps (24/20) 100 x Partner Weighted Abmat Sit-ups (20/14) 100 x Front Squats (95/65) 100 x V-ups 100 x Double unders Notes: Complete the workload in teams of 2. Only one athlete may work at a time. Teams may break up the reps as needed as long as each athlete completes an equal workload (50 reps). Post times to comments.
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06.23.2016

IMG_4104"What I've realized since is that it's a very painful process but it's not destructive... It's the road to liberation." --Anne Braden ANNOUNCEMENTS: -This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks! Warm-up Drills I. Coach’s Choice II. Mobility   "Pig Egg" 3 Rounds for time of 200m Portage (40/20lbs) 20 x Ring Row 20 x American KB Swings (32/24kg) Notes: During the 200m Portage (portage meaning running with a slam/medicine ball held overhead) athletes must: 1. Run 2. Keep the medicine ball above their heads during any forward movement. Failing to maintain the Pig Egg overhead is considered a foul and earns a 3 x Burpee penalty, to be executed immediately with the Push-up performed with hands on the Medicine Ball. This ensures a rapid set-up for the requisite full medicine ball clean that follows the final burpee in order to force a challenging return to toiling away after completing the foul tax. Walking or resting/supporting/carrying the medicine ball in any manner other than extended overhead also earn a foul and identical Burpee Taxation. This is going to be an interesting day. Post scores to comments. Skill Development I. Slay Goats II. Mobilize
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06.22.2016

FullSizeRender-41ANNOUNCEMENTS: -This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks! Warm-up Drills I. Run 400m II. 9 fundamentals x 5 reps each III. Mobility Impact/Focus #1: Overhead Squat Ascension Ladder Every minute on the minute for 10 minutes execute the prescribed number of Overhead Squats. On the first minute perform 1 rep, on the second minute perform 2 reps, on the third minute perform 3 reps… Continue climbing up the ladder in this manner until the number of Overhead Squats can not longer be completed in the one minute window of time allotted. Athletes will use the following weights as guidelines. Rx+: 135/95 Rx: 95/65 Modified: 75/55 Post scores to comments. Impact/Focus #2: Bench Press Warm-up as needed before completing the following workload for Bench Press. Bench Press 5-3-3-1-1-1 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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Rumbler’s Inaugural First Timer’s Meet: August 20, 2016

10915307_1530218370583666_3513265551282952541_o (1) Calling all of our athletes with a passion for the Olympic Lifts! Check out this event in Concord, New Hampshire... Rumbler's Inaugural First Timer's Olympic Lifting Meet:   Hosted at Arkitect Fitness 78 Regional Drive Concord, NH 03301 Event Description: "This meet will be for people who are competing in their first sanctioned USAW meet. One women's session, one men's session, with a total of 18 athletes in each. Get over the fear of competing by knowing that everyone you'll be competing against will be a first timer as well!" Registration is live! https://clients.mindbodyonline.com/classic/ws?studioid=211181&stype=-8&sVT=17&sView=day&sLoc=0 10426125_1535381166734053_6349580749697945273_nEver thought about competing but were too nervous to do it? Didn't want to feel like everyone was better or stronger than you? This meet is designed specifically for you! Only first time competitors will be allowed. This is an opportunity to get a feel for what it's like to compete! We are capping registration at 18 women, and 18 men. This is a sanctioned USAW Meet. To register with USAW please go here: https://webpoint.usaweightlifting.org/wp/Memberships/Join.wp SINGLET REQUIRED!
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06.21.2016

IMG_4169“No toil, no honor,”--Lucian, 2nd Century Rhetorician ANNOUNCEMENTS: -This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks! Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Power Clean Triples Warm up as needed (3 sets x 3 reps each) before working up to a challenging triple for Power Clean. Power Clean 3-3-3-3-3 Notes: Athletes should attempt to complete 3 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 80% of a recent 1RM. Post loads to comments. ''Practical Applications I'' Complete the following for time 10 x Push/Split Jerk (185/125lbs) 21 x GHD Sit-ups 8 x Push/Split Jerk (185/125lbs) 18 x GHD Sit-ups 6 x Push/Split Jerk (185/125lbs) 15 x GHD Sit-ups 4 x Push/Split Jerk (185/125lbs) 12 x GHD Sit-ups 2 x Push/Split Jerk (185/125lbs) 9 x GHD Sit-ups Post scores to comments. Skill Development: Pull-up Ascension Ladder Every minute on the minute for 10 minutes execute the prescribed number of Pull-ups. On the first minute perform 2 reps, on the second minute perform four reps, on the third minute perform six reps… Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted. Notes: Reps today may be assigned as deadhang for the first ascent, if there are minutes left on the clock after failing a round, athletes should begin again from the bottom the ladder and continue for as long as possible or time expires. Score will be highest rep load completed as well as total reps completed (volume scoring incentive for those making multiple ascents). Scale as necessary to band assisted Pull-ups (i.e., the Chase method). Post scores to comments.
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06.20.2016

IMG_6245ANNOUNCEMENTS: - This Sunday June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Come on down and show them some support. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat 5-5-5 (Wk11) Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 5-rep Back Squat established on 04.04.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 5 reps (5-10lbs more than previous week) Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Warrior's Code" Complete 10-9-8-7-6-5-4-3-2-1 reps for time of Hang Power Snatch (75/55) Push-ups Sumo Deadlift High Pull (75/55) Post times to comments.
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06.17.2016

13445249_1084235078289157_2407258928708497166_n Small Fry and Baby Stone made a quick stop by the 6am class. Mom and baby are doing great and will be back to workouts soon! Warm-up Drills I. Run 400m II. 2-3 rounds of :15 Ring Support 10 x Hindu Push-ups 10 x 'American' KB Swings (24/16) III. Mobility Impact/Focus: Deadlift 5-5-5 (Wk10) Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads use 5-rep Deadlift established on 04.08.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 5 reps (+5 to 10 lbs from last week) Notes: Use your previously established Deadlift 5RM to determine loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Muy Caliente" Complete for time 12-9-6-3 x Muscle-ups Run 200m Notes: After completing their set of muscle-ups the athlete will end each round with a 200m run. Post times to comments.
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06.16.2016

FullSizeRenderWarm-up Drills I. Coach's Choice II. 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. "Water, Land, Air" Complete as many Rounds/Reps as possible in 15:00 of Row 500m 7 x Front Squat (185/135lbs) 50 x Double-unders Post scores to comments. Skill Development I. CFNE Bulletproof Shoulders Regimen: 1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R) 2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R) 3. Scap Push-ups (15 reps) 4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 6. Rotator Cuff Isolation (15 reps R + 15 reps L) II. Mobility -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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06.15.2016

IMG_0118Warm-up Drills I. Run 400m II. 2 Rounds of 10 x Push-ups 5 x Snatch Grip Deadlift (45lbs) 5 x Barbell Row 5 x Power Snatch 5 x Klokov Press III. Mobility Impact/Focus #1: Power Snatch Singles EMOTM Warm-up as needed before completing the following workload every minute on the minute for 12:00. 1 x Power Snatch. Notes: Athletes should increase weight for as long as possible. Post loads to comments. Impact/Focus #2: Bench Press Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day. Bench Press 5-5-5-5-5 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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06.14.2016

IMG_7862Image: Congratulations to Mel and Draya on Graduation! Warm-up Drills I. Row 500m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus: Push/Split Jerk Warm up as needed before completing the following workload of Push/Split Jerk Push/Split Jerk 3-3-3-3 (90-95% 1RM) Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads. Post loads to comments. "Adorps" 21-15-9 for time Thrusters (95/65lbs) Slamball (40/20lbs) Notes: If it's big and heavy, clean it to get it started overhead more efficiently. Post scores to comments. Skill Development I. Cumulative 2:00 of L-sit II. Cumulative 2:00 inversion work (lockout stinkbug holds, handstand against wall, freestanding, etc) III. Mobility
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06.13.2016

IMG_0023Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups (Deadhang) 7 x Hollow Rocks 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat 5-5-5 (Wk10) Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 5-rep Back Squat established on 04.04.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 5 reps (5-10lbs more than previous week) Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Helen" 3 rounds for time of Run 400m 21 x KB Swings (24/16) 12 x Pull-ups Notes: This is a benchmark workout on our gym leaderboards. Get some, Freaks! Post times to comments.
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06.10.2016

FullSizeRender-40Warm-up Drills I. Row 2:00 II. 2-3 rounds of 10 x KB Swings (24/16) 10 x Goblet Squats 10 x Hindu Push-ups III. Mobility Impact/Focus: Deadlift 5-5-5 (Wk9) Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads use 5-rep Deadlift established on 04.08.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 5 reps (+5 to 10 lbs from last week) Notes: Use your previously established Deadlift 5RM to determine loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Sabotaged" 3 rounds for total points of 1:00 x Wallball (20/14lbs) 1:00 x Ring Row 1:00 x Ring Dips 1:00 x Rest Notes: In this workout you move from each of the stations after a minute of work for max reps. The clock does not reset or stop between exercises. This is a three-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. Post scores to comments. Skill Development 5-10:00 of Mandatory Mobility and/or Foam Rolling
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06.09.2016

IMG_0485Warm-up Drills I. Run 400m II. 3 Rounds of 3 x Rope Pulls Supine-to-standing :20 x Prone Plank 10 x Walking Lunges (Samson) III. Mobility Impact/Focus: Push/Split Jerk Warm up as needed before completing the following workload of Push/Split Jerk Push/Split Jerk 2-2-2-2-2 (90% 1RM) Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads. Post loads to comments. ''Disciplined Abs-in-use 2016'' For Time: 10 x Medicine Ball Cleans (40/20lbs) 20 x Toes-2-Bar/K2E's 30 x Hang Clean (95/65lbs) 40 x GHD Sit-ups 50 x Squat Jumps 40 x Kneeling Slamball 30 x KB Snatch (24/16kg) 20 x Windsheild wipers (2ct) 10 x Hang Squat Cleans (95/65lbs) Notes: Squat Jumps are +6'' from overhead reach. Post scores to comments. Skill Development I. CFNE Bulletproof Shoulders (Demo HERE) Bullet Proof Shoulders CFNH Regimen: 1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R) 2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R) 3. Scap Push-ups (15 reps) 4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 6. Rotator Cuff Isolation (15 reps R + 15 reps L) II. Mobility -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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06.08.2016

IMG_6682Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Front Squats Warm-up as needed (3 sets x 3 reps) before completing the following workload for Front Squats. Front Squat 2-2-2-2-2 (23X1 Tempo) Notes: Today's front squats will include a :03 pause at the bottom of the squat. Click find out more information about the tempo meaning HERE. Post loads to comments. Impact/Focus #2: Bench Press Warm-up as needed (3 sets x 5 reps) before completing working to establish a 3-rep maximum bench press for the day. Bench Press 3-3-3-3-3 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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06.07.2016

IMG_9570IMAGE: A new little Stone! UPCOMING EVENTS: – TONIGHT, June 7th @ 6pm our On-Ramp Class Commences. Warm-up Drills I. Run 200m II. 2 Rounds of 7 x Barbell Row (barbell) 7 x Hang Power Clean (barbell) 7 x Push Press (barbell) 7 x Back Squat (barbell) 7 x Klokov Press (barbell) III. Mobility Impact/Focus: Power Clean Singles EMOTM Warm-up as needed before completing the following EMOTM. Every minute on the minute for 12:00 execute 1 x Power Clean. Athletes should increase weight for as long as possible. Post loads to comments. "Frittle" Complete for time 100 x Double-unders Then... 10-8-6-4-2 x Handstand Push-ups 20-16-12-8-4 x KB Swings (32/24kg) 20-16-12-8-4 x Box Jumps (24/20'') Note: After the 100 Double-unders complete 10 x Handstand Push-ups, 20 x KB Swings (American.), and 20 x Box Jumps; continue on to 8 x Handstand Push-ups, 16 x KB Swings, etc. Post scores to comments.
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06.06.2016

IMG_9941Image: Congratulations on your Spartan Race victory, Doc John! UPCOMING EVENTS: – This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences. Warm-up Drills I. Speed Rope 2:00 II. Coaches Choice: Play game (Spikeball, Pizza, or PVC game) III. Mobility Impact/Focus: Back Squat 5-5-5 (Wk9) Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 5-rep Back Squat established on 04.04.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 5 reps (5-10lbs more than previous week) Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Kuriosity Kills" 21-15-9 for time of Row (kcal) Overhead Squat (95/65lbs) Burpees Post scores to comments. Skill Development I. CFNE Bulletproof Shoulders (Demo HERE) Bullet Proof Shoulders CFNH Regimen: 1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R) 2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R) 3. Scap Push-ups (15 reps) 4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 6. Rotator Cuff Isolation (15 reps R + 15 reps L) II. Mobility -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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UPCOMING EVENTS

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