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.
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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
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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
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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.
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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.
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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
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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!
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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
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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)
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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.
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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...
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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!
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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)
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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
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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.
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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.
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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.).
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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)
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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
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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
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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.
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UPCOMING EVENTS

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