Monthly Archives: December 2016

12.30.2016

img_3378

Batman?

CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
25ft Waiter’s Walk
7 x KB Sumo Deadlift High Pull
7 x KB Swings
III. Mobility

Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 3-3-3-3-3

Post loads to comments.

“Abbatoir VI”
Complete 6 rounds (:30 work/:20 rest)
GHD Sit-ups
KB Snatch (24/16)
Push-ups

Post scores to comments as total reps per movement.

Posted in | 2 Comments

12.29.2016

CrossFit_Sticker_Evolution_FemaleMU_FA-HRcropWarm-up Drills
I. Jump Rope Drills x 3:00
II. Coaches Choice or
2 rounds of
10 x Curtis P’s
10 x Push-ups
III. Mobility

Notes:1 Curtis P = Hang Squat Clean + Lunge One Leg + Lunge Other Leg + Push Press

Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every 2:00 for 7 working sets.

2 x Power Snatch

Notes: Athletes should plan to stage weights for increasing loads across sets as able. Ideal workload range would be 75-85%1rm. Touch and go or reset method is at the discretion of the lifter.

Post loads to comments.

“Status Alice”
6:00 AMRAP of
2 x Rope Climbs
10 x Thrusters (115/85lbs)
Rest 2:00
Then…
4:00 AMRAP of
1 x Rope Climb
5 x Thrusters (115/85lbs)

Post scores to comments.

Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack

Posted in | 1 Comment

12.28.2016

img_3377CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!

 

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility

“Gwen”
15-12-9 of
Clean & Jerk (Unbroken)

Notes: Score is weight used for all three unbroken sets.
Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets.

Post scores 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 (Front Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 3 Comments

12.27.2016

15665447_1259225410790122_3078044068190225398_nWe are excited to announce yet another future CFNHer!!! Congratulations to Luke and Erica!!! Boone is a soon to be big brother to baby girl Grilli!

CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
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
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3

Notes: Athletes should aim to achieve a number higher than their back squat weight from last week on 12.19.2016 that was done for 5 reps.

Post loads to comments.

“Krampus”
Complete 15-12-9-6-3 reps for time of
Toes-2-Bar
Box Jumps (24/20)
Burpees

Post times to comments.

Posted in | 3 Comments

12.24.2016

crossfit-torian-christmas-hoursCFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

 

Warm-up Drills
I. Individual
II. Mobility

“The Nightmare Before Christmas”
Round 1 will be 1 x Clean and Jerk, Round 2 will be 1 x Clean and Jerk + 2 x Muscle-ups, Round 3 will be 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans… Continue working until all 12 rounds have been completed in this ascending fashion:

1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Notes: Enjoy, freaks! We hope everyone has a wonderful holiday season!

Post scores to comments.

Posted in | 4 Comments

12.23.2016

fullsizerender-71Congratulations to our December on-ramp graduates! Please welcome Pat, Jack, Zona, and Evan to our family. They’ll be crushing workouts along side you soon.

CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Wallball (20/14)
10 x Abmat Sit-ups
III. Mobility

“Santa’s Workshop”
Complete as many rounds/reps as possible in 14:00 of
Row 500m
12 x Ring Push-ups
18 x GHD Sit-ups

Post rounds/reps completed to comments.

Skill Development
Complete 4-5 rounds for quality of
8 x Single Leg Romanian Deadlift (Left)
8 x Single Leg Romanian Deadlift (Right)
:20 x L-Sit Hold

Posted in | 4 Comments

12.22.2016

fullsizerender-4CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

Warm-up Drills
I. 3:00 x Jump Rope Drills
II. 2-3 Round of
:10-:15 x Handstand Hold
7 x Hindu Push-ups
10 x Walking Lunges (5R+5L)
III. Mobility

Impact/Focus: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…

Post scores to comments.

“Reindeer Games”
4 Rounds for time of
10 x Handstand Push-ups
10 x Power Snatch (95/65lbs)
10 x Front Squat (95/65lbs)

Post scores to comments.

Skill Development
I. MOBILIZE!

Posted in | 1 Comment

12.21.2016

15621750_10210099396194167_1160486179500253804_nCongratulations to Coach Rich for getting pinned on his Warrant Officer Candidate rank yesterday!

CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.

Power Clean 3-3-3-3-3-3 (75% 1RM)

Notes: Today’s workload should be completed as unbroken reps. If you do not have a current 1-rep max then you should reference your scores from 11.15.2016 and use a similar weight today.

Post loads to comments.

Impact/Focus #2: Turkish Get-up
Warm up as needed before completing the following workload every 2:00 for 6 sets.
2 x Turkish Get-ups (Left)
2 x Turkish Get-ups (Right)

Notes: Compare scores to 10.27.2016

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 1 Comment

12.20.2016

img_6901Warm-up Drills
I. Coach’s Choice
II. 2 Rounds (w/barbell)
5 x Deadlift
5 x Power clean
5 x Press
5 x Push press
5 x Push jerk
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 2-3 reps each, approaching 75% of 1RM before working sets begin) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Notes: Proper technique being paramount ensure there is a solid run towards a previously established 90% (of a 1RM) as preparation for some max effort work and leaderboard battles in the very near future remains imminent.
Reference previous scores from 10.20.2016 HERE.

Post loads to comments.

“Otoliths”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Ring Dips
Pistols (each leg)

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders VIDEO DEMO CLICK HERE
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 Efforts
III. Slay GOATS (some options provided below for inspiration)

Posted in | 5 Comments

12.19.2016

fullsizerender-70Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus #2: Back Squat (Week 13)
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 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5-10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.

Post scores to comments.

“Sleigh Bells”
Complete 4 rounds for time of
20 x Kcal Row
50′ x Burpee Broad Jumps
50 x Double unders

Post times to comments.

Posted in | 4 Comments

12.17.2016

**IMPORTANT:

SATURDAY’S OPEN GYM HAS BEEN CANCELLED DUE TO SAFETY REGARDING DRIVING IN THE CURRENT SNOW STORM.  STAY SAFE, FREAKS, SEE YOU MONDAY…

Posted in | Leave a comment

12.16.2016

fullsizerender-69Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Suitcase Deadlift (24/16)
10 x SDHP
10 x Scorpions
III. Mobility

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5

Post loads to comments.

“Stay Frosty”
Complete 21-15-9 reps for time
Thrusters (95/65)
Burpees

Post times to comments.

Skill Development
MOBILIZE!

Posted in | 3 Comments

12.15.2016

cropped-toughruck-dark1-copyTOUGH RUCK 2017: LEARN MORE HERE!

Warm-up Drills
I. Jump Rope Drills x 3:00
II. Coaches Choice
III. Mobility

“Substance-P”
6:00 AMRAP of
30 x Double-unders
15 x Power Snatch (75/55lbs)
Rest 2:00
6:00 AMRAP of
20 x Double-unders
10 x Power Snatch (75/55lbs)
Rest 1:00
2:00 Max Distance of
Farmer’s Carry

Post scores to comments.

Skill Development
3(4) Rounds for quality of
:20 x L-sit
4 x Turkish Get-ups (2R/2L)

Posted in | 3 Comments

12.14.2016

fullsizerender-68Warm-up Drills
I. Run (Indoors)
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: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.

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

Impact/Focus #2: Back Squat (Week 12)
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 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5-10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.

Post scores to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 4 Comments

12.13.2016

img_3033Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean
Warm up as needed (3 sets x 3-5 reps, increasing weight each set) before working to establish 9, 6, and 3 rep records of ‘Unbroken’ Power Cleans;

Power Clean x 7-6-5

Notes: Reference the following two posts for relevant training recently executed, 11.15.2016 and 11.29.2016.
Today’s repetitions are Touch and go at the deck only. Even a re-grip off the deck is a foul. No dumping. Increase weights across sets and track total load lifted as set 1 weight + set 2 weight + set 3 weight. Rest as needed between sets.

Post loads to comments.

“Hellenic-Fifer”
5 Rounds for time of
Row 15kcal
12 x 1-arm DB Snatch (50/30lbs; Alt.R+L)
9 x Box Jumps (24/20”)

Notes: Alternate arms for the KB Snatch; each round has a 6 reps per arm (12 total).

Post scores to comments.

Skill Development
Complete the following L-sit static hold interval work as shown below.

L-sit Static Hold:
8 Rounds of (:20 work x :10 rest)

Notes: Utilize rings, paralettes, or a pull-up station for a flex-arm hang movement set-up as needed.

Post cumulative time in L-sit to comments.

Posted in | 3 Comments

12.12.2016

fullsizerender-67Thank you to the United States Marine Corps Pooles for coming in on Saturday for a workout.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Overhead Squats (PVC)
III. Mobility

Impact/Focus: Overhead Squat
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.

“Bennett”
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24)

Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Post scores to comments.

Posted in | 3 Comments

12.09.2016

img_3017Warm-up Drills
I. Run 400m or Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat (Week 11)
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 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5-10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.

Post scores to comments.

“Salad Fingers”
Climb as high up the following rep ladder as possible against a 10:00 Running Clock.

1-2-3-4-5… x Clean & Jerk (135/95lbs)
1-2-3-4-5… x Pistols (each leg)

Notes: The Clean & Jerk may be power or full; Push or Split Jerk may be employed at the athlete’s discretion.

Skill Development
I. CFNE Bulletproof Shoulders
II. Mobility Efforts
III. Slay GOATS (some options provided below for inspiration)
IV. Handstand Skills & L-sits EOMOTM
6 Rounds for Quality of:
Handstand Skill
L-sit x :20 to :30 seconds

Notes: Alternate between performing handstand walks or freestanding, wall supported, or other scaled handstand position holds, and holding an l-sit position for a cumulative :20 to :30 (scaling from planks, matadors, rings, etc.).

Posted in | 1 Comment

12.08.2016

13654408_10100102054524336_5218624602139902712_nHappy 30th Birthday to Ashley! We’re so lucky to have as a part of our lives and our community. Please join me in wishing her a wonderful birthday!

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

“Ashley’s Dirty 30”
For time
30 x Box Jumps (24/20)
30 x Jumping Pull-ups
30 x KB Swings (24/16)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (45/35)
30 x Back Extensions
30 x Wallball (20/14)
30 x Burpees
30 x Double unders

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO CLICK HERE
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)

Posted in | 4 Comments

12.07.2016

fullsizerender-66Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort for the following snatch complex.

1 x Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

“2K TT”
For time
Row 2000m

Post times to comments.

Skill Development
– CFNE Bulletproof Shoulders
– Slay GOATS
– Mobilize

Posted in | 2 Comments

12.06.2016

15272015_1226821860697144_4066030093698105179_oANNOUNCEMENTS
– Our December on-ramp class begins this Tuesday, December 6th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Press
5 x Push Press
III. Mobility

“Discrete Distribution”
4 Rounds for time of
5 x Muscle-ups
7 x Deadlift (225/155lbs)
40 x Double-unders

Post scores to comments.

Skill Development: Midline Conditioning
Complete 3 Rounds for max repetitions possible during each work interval of:
:30 x GHD Sit-up
:30 x Plank
:30 x Russian Twists
:30 x Hollow Hold
:30 x Rest

Posted in | 3 Comments

12.05.2016

15327336_10100236176653548_7172161405095857705_nWe would like to congratulate Kathrin and Mike on their wedding this past weekend! We’d like to wish you both a lifetime of hapiness!

ANNOUNCEMENTS
– Our December on-ramp class begins this Tuesday, December 6th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum Front Squat.

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Swagzilla”
Complete 21-15-9 reps for time of
Hang Power Cleans (135/95)
Handstand Push-ups

Post times to comments.

Posted in | 2 Comments

UPCOMING EVENTS

  • No events.