Monthly Archives: July 2016

08.01.2016

18863_659509440741_11010882_38609740_7543145_nscotttyWarm-up Drills I. Run 200m II. 2-3 Rounds for quality of 5 x Deadhang Pull-ups 10 x Push-ups 15 x Air Squats (wall therapy) III. Mobility Hero WOD: "SCOOTER" 500m Farmers carry (25/15lbs) 25 x Burpee's Box Jump (30/24") 500m Run (carry 35/25lbs) 25 x Burpee's Box Jump (30/24") 500m Run (carry 35/25lbs) 25 x Burpee's Box Jump (30/24") 500m Farmers carry (25/15lbs) Notes: "This Hero WOD is in honor of First Lieutenant Scott Francis Milley who was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. "Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley." LT Milley's Ranger Foundation Homepage link found HERE. "...First Lieutenant Scott Francis Milley was born in Boston, MA on March 26, 1987. Scott was the youngest of three with an older brother Steven and an older sister Ashley. He grew up in the Cambridge and Sudbury areas. Scott earned his diploma from Lincoln-Sudbury Regional High School in 2005, where he excelled both academically and athletically as a star on the hockey team and member of the LS community. He subsequently pursued his college education at the University of New Hampshire. While attending the University he played rugby and participated in Army ROTC. In the ROTC program, Scott was recognized by the Department of the Army as a superior cadet and also attended the basic airborne course at Fort Benning, GA, receiving his Basic Parachutist Badge. He earned a bachelor's degree in psychology with a 3.3 grade point average. Upon graduating in 2009, Scott Francis Milley was commissioned a second lieutenant in the United States Army and designated a Distinguished Military Graduate. Following his graduation from UNH, Scott entered active duty in the infantry branch and completed ranger school. He was commissioned to the 2nd Battalion 30th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, where he served as a platoon leader. Scott was promoted to the rank of first lieutenant, and was deployed to Afghanistan as part of operation Enduring Freedom. While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the young age of 23. The Milley family knows Scott has gone "to a place where there is only glory." 1LT Scott Francis Milley was a recipient of the Bronze Star, Combat Infantryman's Badge and the Purple Heart." Skill Development (25)-20-15-10 reps/seconds hold for quality x L-sit V-ups Abmat Sit-ups Rest :30-:45 between rounds.
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07.29.2016

Screen Shot 2016-07-28 at 11.24.52 PM ANNOUNCEMENTS: – Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends! Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Barbell Deadlift 5 x Barbell Row 5 x Barbell Power Clean 5 x Barbell Front Squat 5 x Barball Press III. Mobility Impact/Focus: Clean Doubles Warm up as needed (4 sets x 2-3 reps each) before completing the following workload for Cleans. Power Clean 2-2-2-2-2 Notes: Athletes should attempt to increase weight across sets without compromising technique and proficiency priorities for this session. The reps being touch and go remains at the discretion of the athlete. Post sets/reps/loads to comments. "Onus" Complete as many rounds/reps as possible across 7:00 of work, followed by 2:00 of rest, followed by another 7:00 of work. Wallball x 15,20,25... (20/14lbs) Distance x Farmer's Carry (Heavy DB's) Notes: Wallball repetitions climb by five reps each consecutive round. Farmer's walk distances are finite and universal across all rounds. Without sandbagging the first round who can exceed their output for round 2? Get some, freaks! Post scores to comments. Skill Development 10-12:00 EOMOTM Odd minutes: Pistols (alternating legs) Even minutes: Handstand skill hold or movement (ie.walking)
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07.28.2016

12004155_929598410796_5238316985930585097_nHappy Birthday Coach Samy! ANNOUNCEMENTS: – Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends! Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of :15 x Ring Support 5 x Pull-ups 10 x Abmat Sit-ups III. Mobility Impact/Focus: Muscle-ups Select from the following for Muscle-up training options based on skill competency: I. Kipping Muscle-ups 4-4-4-4-4 II. Strict Muscle-ups 2-2-2-2-2 III. Transitions 8-8-8-8-8 IV. Supersets 7-7-7-7-7 of Pull-ups + Ring/Static Dips Post training to comments. "Pemdas" Complete 4 rounds, each individually timed with 1:00 rest between rounds. 12 x Renegade Rows 24 x GHD Sit-ups 48 x Double unders Post times to comments. Skill Development For quality 3 x 15 Back Extensions
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07.27.2016

13241251_1109461332433198_4074245819541092688_nANNOUNCEMENTS: – Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends! Warm-up Drills I. Run 400m II. 2 rounds of 5 x Snatch Grip Deadlift 5 x Barbell Row 5 x Back Squat 5 x Power Snatch 5 x Overhead Squat III. Mobility Impact/Focus #1: Snatch Complex Warm up as needed (3 sets x 5 reps) before working to achieve the highest weight for the following snatch complex. Power Snatch + 2 x Overhead Squat Post loads to comments. Impact/Focus #2: 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 (Front Rack) Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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07.26.2016

13627138_1108389379207060_7421380488361972619_nManchester Christian Church is partnering with New Hampshire Fisher Cats to provide thousands of backpacks filled with school supplies to under-resourced students in city of Manchester. Last year over 3,400 backpacks were distributed. We are looking to collect the following supplies: Ruler Pencil Sharpener Pack of Ballpoint Pens Pocket Folder Glue Stick Pack of Pencils Pack of Notebook Paper Colored Pencils One Subject Spiral Notebook Scissors Toothbrush (single or orignial packaging) Toothpaste Approximate total cost - $15-$20." I have filled a couple backpacks to get a good idea of the cost and as you can see I filled 1 bag for less than $9.00!! ($8.35 to be exact!) we have a goal of filling 30 bags before the weeks end. Without a doubt I know we can do this! -Coach Ashley ANNOUNCEMENTS: - Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends! Warm-up Drills I. Row 2:00 II. 2-3 rounds of :15 Handstand Hold 10 x Hindu Push-ups 10 x Hollow Rocks III. Mobility "Skittle Pox" Complete for time 20-15-10 x Handstand Push-ups 60-40-20 x Row (Calories) Post times to comments. Impact/Focus: Midline EMOTM Complete the following movements every minute on the minute for 12:00, completing 3 rounds of each movement. Minute 1: :40 x Abmat Sit-ups Minute 2: :40 x Plank Hold (Low Rings) Minute 3: :40 x Plank Hold (Left) Minute 4: :40 x Plank Hold (Right) Skill Development Mobilize
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07.25.2016

IMG_1588Image: Josh running a 9k with a vest in 49:16! H#!! yes!! Warm-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: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight each set, working towards a 5, 3, and 1-rep functional max for the day. Front Squat 5-5rm-3-3rm-1-1rm Post rep records to comments. "Cherry Pomegranate Returns" Complete as many rounds/reps as possible in 12:00 of 6 x Power Cleans (155/105lbs) 9 x Toes-2-Bar 12 x Box Jumps (24/20'') 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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07.22.2016

FullSizeRender-46Congratulations to our July on-ramp graduates Mark and Dino. Please welcome them to our community! They'll be slaying workouts along side you soon. Warm-up Drills I. Run 400m II. 2-3 rounds of 25ft x Waiters Walk 10 x Suitcase Deadlift (5L/5R) 10 x Sumo Deadlift High Pull III. Mobility Impact/Focus: Sumo Deadlift Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift. Sumo Deadlift 5-5-5-5-5 Post loads to comments. "A Nabisco Treat" Complete 5 rounds (:30 Work/:15 Rest) for max reps at each station. Overhead Squat (95/65) Push-ups Lunges Abmat Sit-ups Rest 1:00 Post total reps per movement to comments.
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07.21.2016

Screen Shot 2016-07-20 at 10.37.34 PMWarm-up Drills I. Run 400m II. 2-3 rounds of :15 x Ring Support 5 x Ring Rows 10 x Thrusters (45lbs) III. Mobility “Fran” 21-15-9 reps for time of Thruster (95/65lbs) Pull-ups Notes: Compare to 06.02.2015 linked HERE. Post times to comments. Skill Development: 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 times to comments.
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07.20.2016

IMG_9595 Congratulation to Jeff for completing the Runner's World Classic this past weekend. This involved him completing a 5K and 10K on Saturday, and then a half marathon on Sunday. What an accomplishment, we're proud of you. Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Deadlift (45lbs) 5 x Barbell Row 5 x Power Clean 5 x Press III. Mobility Impact/Focus #1: Power Clean Singles EMOTM Warm-up as needed before completing the following workload every minute on the minute for 10:00. 1 x Power Clean Notes: Athletes should increase weight for as long as possible. Post loads to comments. Impact/Focus #2: Barbell Row Warm up as needed before completing the following workload for Barbell Row. Barbell Row 5-5-5-5-5-5 Post loads to comments. WOD 5-10:00 Metabolic Conditioning Skill Development Mobilize and prepare for Thursday's glory!
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07.18.2016

Screen Shot 2016-07-13 at 11.02.47 PMWarm-up Drills I. Run 200m II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus: Ring Dips Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips. Part I I. Weighted Ring Dips 5-4-3-2-1 II. Ring Dips 5-5-5-5-5 III. Modified Ring/Static Dips 5-5-5-5-5 Post scores to comments. "Metabolic Conditioning" For time Run 800m Then... 3 rounds of 10 x Power Snatch (95/65lbs) 15 x Wallball (20/14lbs) Run 200m Then... 50 x V-ups 50 x GHD/Abmat Sit-ups 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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2nd Annual Queen City Cup @ CrossFit Ad Finem

images.825x618_q85Join and support your fellow athletes in the competitive arena or from the specter stands during the 2nd Annual Queen City Cup hosted by CrossFit Ad Finem. This is a team based CrossFit style competitive event.Date: July 30, 2016 9am-3pm Location:157 Gay St, Manchester NH Event Homepage Link HERE   Three Event WODS details: WOD#1: "KOGS" AMRAP AMRAP 3: Max Reps Clean & Jerks @ 95/63 There will be 1 bar, pre loaded for both athletes to use. In 3 minutes the each team of two must complete as many reps as possible for a clean and jerk at 95/63. Each rep must start on the ground, touch the shoulders (receiving position for clean) and finish overhead w/ arms, hips, and knees locked out. The athlete must hold the weight overhead until the judge OK's the rep otherwise the rep will NOT count. You do not have to pause between the clean and the jerk. Any form of clean will work: Power-Muscle-Squat-Split; and the same goes for the Jerk: Split-Push-Squat-Push Press. WOD#2: "Fuel your Fire" FT For Time: 27-21-15-9 (Cap 10min) Box Jumps @24/20 Wall Balls @20/14 to 10ft/9ft Each team will complete in order 27-Box Jumps, then 27-Wall Balls, etc... until the last 9 Wall Balls are finished for their scored time. You can break up the reps however you like, and NO each athlete DOES NOT have to do both movements as long as the reps of each get done. Step Ups are allowed but both step ups and box jumps MUST have full hip and knee extension and show control on the box. Wall Balls will be 20# for the guys, 14# for the ladies and per usual guys throw to a 10ft target marked with our blue CFAF targets and the ladies will use the 14# ball and throw to the yellow CFAF targets. Hip crease must break parallel and wall ball must touch inside the target. WOD#3: "The Chipper" sponsored by Kill Cliff AMRAP 15 -Run 200m w/ Sandbag 50/30* -75 x American KB Swings 53/35** -75 x Burpees*** -75 x Plate OH Lunges 25/15**** * = Both partners must run but only one has to carry the sandbag for the 200m out and back loop ** = KB Swings can be broken up however you and your partner want. American swing means at the finish point arms are fully extended overhead w/ ears between the biceps and KB overhead. While arms are overhead and extended hips & knees are extended and locked out. Starting point the KB is between the legs *** = Burpees - pretty straight forward, start standing then drop to ground making contact w/ your chest then returning to feet and jumping off the ground making sure to fully extend your hips. **** = Plate OH Lunge - At no time can the plate make contact with the head as the arms must keep the weight OH, arms do not have to remain locked if you choose. The rep starts and finishes w/ feet together with the weight OH. Take step to initiate lunge bringing back knee to the ground making contact w/ the ground (wear knee pads if you'd like) then stepping back and bringing feet back together. **PENALTY** If at any point during the 15 minutes the sandbag makes contact with the ground a 10 rep synchronized Air Squat penalty will be placed. Yes, synchronized meaning you and your partner must squat below parallel at the same time and return to full extension at the same time. Throughout the WOD you may pass the sandbag to your partner while switching in and out of your designated workout area...in the field...behind the box. Bring your sunscreen, your shades, and a change of clothes because we're doing this outside RAIN OR SHINE (excluding lightning, I guess we can bring it indoors and switch it up if there's lightning).
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07.18.2016

FullSizeRender-45Warm-up Drills I. Run 400m II. 2-3 rounds of 10 x Wallball (20/14) 10 x Hollow Rocks 10 x Walking Lunges III. Mobility Impact/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before working to establish a 3-rep maximum for Front Squat. Front Squat 3-3-3-3-3RM Post loads to comments. "Ruminant" Complete 10-9-8-7-6-5-4-3-2-1 reps for time of Push Press (115/75) Slamball (40/20) Post times to comments
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07.15.2016

IMG_9391Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Overhead Squat (PVC) III. Mobility Impact/Focus: Snatch Triples Warm-up as needed (3 sets x 5 reps recommended) before completing the following workload for Snatch. Snatch 3-3-3-3-3 Post loads to comments. "Bergeron Beep Test" (Courtesy CFNE) Complete the following every minute on the minute, for as long as possible 7 x Thrusters (75/55) 7 x Pull-ups 7 x Burpees Notes: Minimum work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed. Post rounds completed or time for 10 rounds to comments.
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07.14.2016

Screen Shot 2016-07-13 at 10.49.07 PM "In every age, no matter how cruel the oppression carried on by those in power, there have been those who struggled for a different world. I believe this is the genius of humankind, the thing that makes us half divine: the fact that some human beings can envision a world that has never existed."--Anne Braden Warm-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: Push/Split Jerk Doubles Warm up as needed before completing the following workload of Push/Split Jerk. Push/Split Jerk 2-2-2-2-2 Notes: Increase weight across sets with an emphasis on technique over maximum possible load. Post loads to comments. "Kilo-Hill" For time 10 x American KB Swings (24/16kg) 1 x Sandbag Sprint 15 x American KB Swings (24/16kg) 1 x Sandbag Sprint 20 x American KB Swings (24/16kg) 1 x Sandbag Sprint 25 x American KB Swings (24/16kg) 1 x Sandbag Sprint 20 x American KB Swings (24/16kg) 1 x Sandbag Sprint 15 x American KB Swings (24/16kg) 1 x Sandbag Sprint 10 x American KB Swings (24/16kg) 1 x Sandbag Sprint Post scores to comments. Skill Development Ring Support Hold: 4 Rounds of (:20 on x :10 rest) Rest 1:00 Ring Support Hold: 4 Rounds of (:10 on x :05 rest)
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07.13.2016

FullSizeRender-44Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Power Clean (45lbs) 5 x Front Squat 5 x Push Press 5 x Overhead Squat III. Mobility Impact/Focus #1: Overhead Squat Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight each set, working towards a 1-rep max for the day. Overhead Squat 5-5-3-3-1-1 Post loads to comments. Impact/Focus #2: Power Clean Warm up as needed (3 sets x 5 reps each) before completing the following workload for Power Clean. Power Clean 4-4-4-4 (75%) Notes: Athletes should attempt to complete 4 x Touch N’ Go repetitions; warm-up well in order to facilitate 4 working sets at 75% of a recent 1RM. Reference numbers from 06.07.2016 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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07.12.2016

Screen Shot 2016-07-11 at 11.01.06 PM"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects." — Robert Heinlein, Time Enough for Love Warm-up Drills I. Coach’s Choice II. Mobility "Four Fiddies" For time Row 50kcal 50 x Handstand Push-ups 50 x Medicine Ball Clean (+Over-Shoulder) 50 x GHD Sit-ups Post scores to comments. Skill Development (Post WOD) 4 Rounds for quality of 8 x Barbell Row 4 x Turkish Get-ups (2R+2L) Notes: Increase weight across both movements per round if possible to ensure a progressively challenging workload. Turkish Get-ups may be executed 2 reps per left side + 2 reps right; OR 1 rep left + 1 rep right + 1 rep left + 1 rep right during each round. Overhand grip for the Barbell Row. Post scores/loads to comments.
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07.11.2016

13645321_1097869510259047_2212678776297022655_n Daren showing how we support R.E.D. Friday's @ CFNH. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups 7 x Hindu Push-ups 10 x Goblet Squats (24/16) III. Mobility Impact/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep maximum for Front Squat. Front Squat 5-5-5-5-5RM Post loads to comments. "Milradian" Complete 4 rounds for time of 8 x Box Jumps (30/24)(Step Down) 10 x  Pull-ups 16 x KB Snatch (24/16)(8L/8R) Post times to comments. Skill Development 5 sets for Quality 10 x Push-ups
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07.08.2016

FullSizeRender-43Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Snatch Grip Deadlift 5 x Barbell Row 5 x Power Snatch 5 x Klokov Press III. Mobility Impact/Focus: Snatch Complex Warm up as needed (3 sets) before working to establish a maximum effort in the following snatch complex. 1 x Power Snatch + 1 x Snatch Notes: Quality before weight today will be the focus as we'll be shifting our focus to the full lifts in the coming weeks. "Project Thunder" Complete 5 rounds for time of 10 x Deadlift (225/155) 20 x Wallball (20/14) Post times to comments. Skill Development For time 100 x V-ups
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07.07.2016

IMG_0931"And those who were seen dancing were thought to be insane by those who could not hear the music."--Nietzsche Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Press Warm up as needed (3 sets x 5 reps) following a movement review, before completing the workload below. Press 5-4-3-2-1RM Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Press. Post loads to comments.   "Repeat Offender" Complete the following for time Run 400m 30 x Ring Push-ups 30 x Ring Rows Run 400m 15 x Ring Push-ups 15 x Ring Rows 15 x Ring Push-ups 15 x Ring Rows Run 400m 10 x Ring Push-ups 10 x Ring Rows 10 x Ring Push-ups 10 x Ring Rows 10 x Ring Push-ups 10 x Ring Rows Run 400m Notes: Rx+ may find an additional challenge among the following movement parameters; Set up the rings at a height even with a Box or stack of bumpers so that the torso/body is parallel to the deck at the bottom of the Ring Push-up and at the top of the Ring Row. Quality range of motion is critical for each repetition to count. We will again remind all of our athletes: Time is relative to the quality each athlete is willing to put into their movements during training. Get some, freaks. Post scores to comments. Skill Development I. Mobilize II. Slay Goats
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07.06.2016

IMG_9113Warm-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: Overhead Squat Triples Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat. Overhead Squat 3-3-3-3-3 Post loads to comments. Impact/Focus #2: Power Clean Doubles Warm up as needed (3 sets x 3 reps each) before working up to a challenging double for Power Clean. Power Clean 2-2-2-2-2 Notes: Athletes should attempt to complete 2 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 85-90% of a recent 1RM. Reference numbers from 06.07.2016 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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07.05.2016

IMG_0545“I know not what course others may take; but as for me, give me liberty or give me death!”~Patrick Henry Blog Article by Donny Shankle: Understanding Misery ANNOUNCEMENTS: – Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends! Warm-up Drills I. Run 800m II. 2-3 Rounds for time of 3 x Rope Pulls to Standing :15 x Handstand Hold (wall) 10 x Air Squats (Wall Therapy) III. Mobility "Fetch'' Complete as many Rounds/Reps as possible in 20:00 of 1 x Rope Climb 3 x Handstand Push-ups 5 x Back Squat (*see notes) 15 x GHD Sit-ups Notes: Back Squat loads should be 70% of last week's working weight of 3 x 5 Back Squat training (link HERE). Post rounds completed to comments. Skill Development A. 21-15-9 reps/time (seconds) for quality of Hip & Back Extension L-sit or Support (Rings or Matador/Static) B. DB Row: 3 sets of 10 reps, each side, increasing weight as proper form dictates. Notes: Back Extension, Hip Extension, and Hip & Back Extension demonstration video link found HERE.
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UPCOMING EVENTS

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